Exercises for a Sore Hip

Exercise often causes muscular soreness, which is a product of lactate build-up and micro-tears in the muscle tissues. Normal soreness should not last longer than 48 hours. To increase the recovery rate of muscle soreness, you should do corrective exercises that increase blood and lymph circulation to get rid of wastes in the tissues, relax tight muscles and maintain or improve your joints' range of motion.

SMR Hips

Self-myofascial release (SMR) is a self-massaging technique using a dense Styrofoam roller or similar apparatus. By rolling on your muscles, you are releasing the tenderness and tightness in them where the muscle fibers and tissues are sticking to each other. SMR also improve blood and lymph circulation and release tension in your body. Gently roll up and down slowly in a certain area until you find a tender spot. Once you find the spot, gently place pressure and small rubbing until the tenderness goes away or decreases to a less painful intensity. Never rush through SMR exercise, because it will cause the muscle to contract, which can cause pain.

For your hips, sit on a foam roller and place your left buttock on top of it. Keep your right leg straight and cross your left foot on top of your right knee. This stretches your left buttock, allowing the roller to press into the target areas. Pull your left knee with your right to assist the stretch.

SMR IT Band

The IT band (iliotibial tract) is a strong, connective tissue that runs from the tensor fascia latae muscle in the outer hip down to the outside of your knee. Doing SMR upon the IT band helps relieve tension and tightness that is common among runners and cyclists since the IT band is supporting the hip and leg constantly. Also, this exercise may be one of the most painful exercise since this region is extremely sensitive to pressure.

Put the top of your left pelvis on the foam roller and support your body with your elbow and forearm. Place your right foot in front of you and relax your left leg. Keep your left leg straight and slowly roll down your outer thigh to the top of your left knee.

Supine Hip Stretch

This exercise lengthens your outer thigh and hips while keeping your torso stationary. You should feel a stretch from your lower back and down to your buttocks.

Lie on your back with your knees bent. Cross your left ankle over your right knee. Place your arms to your sides. Slowly push your left knee away from your body. Then slowly roll your hips to your right; try to put your left foot on the floor. Do not force yourself down if you cannot reach the floor. Keep your right knee bent the entire time. Hold the stretch until you feel loose. Repeat for the other side.