The bones that make up your hip joints serve as attachment sites for several major muscles that work to move your legs, hips, and trunk. Muscle strains occur in this area when a stretched muscle is forced to contract suddenly, resulting in a pulled or torn muscle. The American Academy of Orthopaedic Surgeons recommends rebuilding muscle strength and endurance with stretching and strengthening exercises, while avoiding the activity that caused the strain for 10 to 14 days.
Hip Flexor Stretch
If your hip strain is located in your anterior hip, perform the hip flexor stretch several times throughout the day to lengthen the hip flexor muscles. Kneel on the knee of your injured hip, positioning the leg of your uninjured hip to the front, foot flat on the floor, and your knee bent at 90 degrees. Your forward knee should be aligned directly above your forward ankle. Place your hands on your forward thigh, and take a deep breath. Keeping your torso tall and straight, exhale and gently lean into your forward leg until you feel a stretch in the front of your injured hip. Hold for 30 seconds, relax, then repeat the stretch two more times.
Straight Leg Raise
The straight leg raise will improve muscle strength in your hips after an anterior hip strain. Lie on your back, your arms relaxed at your sides. Position your uninjured leg so your knee is bent and your foot is flat on the floor. Extend your injured leg straight out, with your toes pointed toward the ceiling. Keeping your leg straight, lift it 10 inches off the floor, then gently lower your foot to the floor. Complete three sets of 10 repetitions.
Knee to Chest
The knee to chest exercise works to stretch the gluteal muscles of your posterior hip. Perform this exercise several times throughout the day after a posterior hip strain. Lie on your back, with your healthy leg extended and your injured leg bent. Take a deep breath. As you exhale, grab the knee of your injured hip with both hands, and pull it toward your chest until you feel a stretch in your injured hip. Hold for 30 seconds. Perform this stretch three times.
Piriformis Stretch
The piriformis stretch targets the deep muscles of the posterior hip. Perform this exercise several times throughout the day for a posterior hip strain. Sit in a chair with your knees bent and feet flat on the floor. Cross your legs so the ankle of your injured leg is across the knee of your healthy leg. Take a deep breath. As you exhale, gently lean forward at the waist until you feel a stretch in your injured hip. Hold the stretch for 30 seconds. Repeat the stretch twice more.
Standing Hip Extension
The standing hip extension will strengthen muscles injured by a posterior hip strain. Stand next a wall or stable chair for balance. Transfer your weight to your healthy leg, and lift your injured foot off the floor. Stiffen your torso and stand tall. Keeping your injured leg straight, slowly lift it backward as far as possible by contracting your gluteal muscles. Gently lower your foot to the floor. Complete three sets of 10 reps.
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