Often resulting from the stress of repetitive movements, tendonitis can occur in a variety of body joints, including the hips. Its main symptoms include swelling, tenderness, redness and pain that gets worse when you move the joint. Exercises to strengthen the hip joint could help prevent further problems, as long as the exercises can be done without significant pain.
Half Circles
While standing, hold onto a chair, table or counter. Making sure that your pelvis remains still, slowly trace a small half-circle on the floor with your foot. Trace the half-circle back the other way. As you progress, trace larger half-circles and gradually lift your leg until you're able to make the half-circles without your foot touching the floor. Work your way up to doing 20 reps in each direction. Complete the exercise two times per day.
Leg Lifts
There are two types of leg lifts: Bent and straight. To perform the first exercise, lie down on your side and bend both knees so you're in the fetal position. Slowly lift the top leg, holding it for a second at the top, the bring it back down. Perform this exercise 20 times, then roll over and perform it 20 times on the other side. Do this two times per day.
To perform a straight leg, lie down on your side in the same fetal position. Straighten the top leg and slowly lift it, holding at the top for one second, then lowering it back down. Perform the exercise 20 times on each side, completing it two times per day.
Core Muscles
Strengthening the abdominal muscles can aid strain on the hip, according to Dr. Stephen M. Pribut. He recommends ab crunches on the floor or on an ab machine in the gym. When doing crunches, perform two sets of of 25. Instead of standard crunches, you can also perform a five-minute core workout. It consists of 15 to 45 seconds of the plank exercise, 10 to 15 bridges, eight to 12 single-legged bridges and 10 to 30 seconds of side planks.
Hip External Rotator
The seated hip external rotator uses a band to add resistance to the exercise. Attach the resistance band to the left band of a bench and loop the other side around your right ankle. While keeping your knees together, lift your right leg to the side, hold it for a count of two and then release back down for two seconds. Start by doing this 10 times and work your way up to three sets of 10. Repeat the exercise on the other leg.
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