According to a 1999 article in the journal "American Family Physician", determining the exact cause of hip pain can be difficult because multiple structures in the hip have the potential to produce similar pain syndromes. In addition, pain in the hip region may come from deep structures that are not palpable. Once a medical workup has determined the cause of the hip pain, the sufferer should implement a stretching regimen.
Iliotibial Band Stretch
The iliotibial band, tissue that extends down the side of the leg from the top of the hip to the knee, often becomes the source of hip pain in runners and cyclists. According to the Mayo Clinic, a tight iliotibial band may cause pain in the outer knee or hip. To stretch the iliotibial band, a person should stand near a wall or a piece of sturdy exercise equipment for support. He would then cross his left leg over his right leg at the ankle. Then he would extend his left arm overhead, reaching toward his right side. He would feel a stretch along his left hip. He should hold the stretch for about 30 seconds and then switch sides and repeat.
Hip Flexor Stretch
The hip flexor muscles are on the front of the hip and are responsible for lifting the knee up toward the hip in movements such as running. According to the Mayo Clinic, to do a hip flexor stretch, a person should kneel on his right knee, cushioning it with a towel. Then he would place the left foot in front of him, bending that knee and placing his right hand on the right thigh for stability. He would then place his right hand on his right hip to avoid bending at the waist. While doing so, he should keep his back straight and abdominal muscles tight. Last, he would lean forward, shifting more body weight onto his front leg. He would feel a stretch in his right thigh. He should hold the stretch for about 30 seconds and then switch legs and repeat.
Gluteus Stretch
The gluteal muscles are the large muscles of the buttocks and are frequently involved in hip pain due to their involvement in most hip movements. Tightness in the gluteal muscles can result in hip and leg pain. A person can stretch the gluteal muscles from a seated position by placing the ankle of the right leg on top of the thigh of the left leg. Sitting tall, he should bend from the hips, straight forward, until he feels a stretch outside of the right hip and hold this stretch for 30 seconds. Then he should switch sides and repeat.
Butterfly Groin Stretch
The groin muscles are on the upper, inner thigh and are often injured during quick changes of direction. To stretch these muscles, a person should sit on the floor with the knees bent and the soles of his feet together. Then he would pull the heels in closer to the body and allow the knees to fall to the floor. He can further increase the amount of groin stretch by bending at the hips and lowering his chest toward his feet. He should hold this stretch for 30 seconds. Then he should switch sides and repeat.
