Hip and leg pain can be attributed to a variety of reasons including arthritis, bursitis, muscle strain, ligament sprain, capsular and bony restrictions. Regardless of the underlying cause, the resulting irritation and inflammation create pain which can be reduced or eliminated with exercise. The focus of the exercise should be to increase flexibility and mobility allowing for a return to normal bio-mechanical function.
Leg Flexibility
Increasing the flexibility in your legs will allow for an increase in joint mobility and decrease in tension and irritation of the muscles. The seated hamstring stretch can be done by sitting with your legs straight in front of you. Lean forward reaching toward your toes. Holding each stretch for at least 10 seconds will allow you to get the best results.
The Iliotibial, or IT band stretch, can be done by lying on your side with your hips "stacked" on top of each other. Extending your hip, move your top leg behind you without allowing your hips to roll forward or back. Bend the knee to 90 degrees and let it drop toward the floor, stretching the outside of the hip and leg. This stretch can decrease friction at the outside of the hip and knee, which can occur when the muscle is too tight.
To stretch the front of the hip and leg, sit on the edge of your bed and lie back. You will have your feet on the floor, and your knees bent to 90 degrees. Lift one knee and pull it toward your chest, keeping your other foot firmly on the floor.
Hip Flexibility
Losing flexibility in the hips is common as you may not use these motions on a normal basis. The basic principal of "you lose it if you don't use it" is applicable to your body and its flexibility. To increase the external rotation of your hip, begin in a seated position with your feet on the floor. Cross one leg over the other, placing your ankle on your knee. Press the knee gently toward the floor, stretching the outside of the hip and leg. Repeat on the opposite side.
Kneel on your knees and lower yourself to a seated position, with your legs flat on the floor and in front of you, knees to the left and feet to the right. Sit in this position for as long as you are comfortable. Repeat on the opposite side.
Lie on your back and bend your left knee. Place the outside of your right foot on your bent left knee. Reach behind your upper left leg with both hands and pull back toward your chest, stretching the outside of the hip and leg.
Activities
Any exercise or activity that promotes range of motion without pain can help to increase the flexibility and mobility of the hip and leg. Walking, biking, swimming, yoga and karate are examples of some of these activities that you may enjoy. If you experience an increase or continuation of leg and hip pain, you should seek medical advice.
