A hip pointer injury occurs when you take a blow to or fall on your hip bone or the bone that protrudes at the top of your thigh, says SportsInjuryClinic.net. There is significant bruising to the area, which can spread to your abdomen and make even basic movement painful. According to Wellsphere.com, the initial treatment is ice and rest for at least 10 days. Once the pain has decreased and general movement is possible, start doing some exercises so that your hip doesn’t become stiff. Consult your doctor or physiotherapist before starting recovery exercises and always stop if you feel actual pain.
Rocking
This is a relatively gentle exercise that you may be able to perform sooner than the twisting lunge and side lunge. Core Performance–a website developed by experts in athletic performance–says to start on your hands and knees, with your hands under your shoulders and your knees under your hips. Draw your abdominals in, but don’t arch your back, then gently rock back so your hips move toward your heels. Return to the start position and repeat as many times as has been prescribed by your doctor or physiotherapist, or as is comfortable.
Twisting Lunge Stretch
According to Core Performance, this exercise helps improve the range of movement in your hip. Start in the lunge position with your left foot forward and your right hand on the ground for support. Tense your gluteal muscles and turn your torso to the left, raising your left arm in the air, and look toward your hand. Hold for several seconds, then rotate to the right and loop your left arm under your right arm. Core Performance says to make sure you turn your whole torso. Don’t just swing your arm. Repeat the movement several times on each leg.
Side Lunge
This exercise provides a good stretch for your inner thigh as well as improving the range of movement in your hip. Core Performance says to start standing up and take a wide step to the right so that your right leg is bent but your left leg is still straight. Squat deeply into the right leg. Then, keeping both feet firmly on the ground, shift your weight across to the left so your left knee is bent and your right leg is now straight. Repeat the movement several times. Make sure your toes are always in front of the knee of your bent leg to avoid knee strain, Core Performance says. Keep your back straight and your chest up throughout the exercise.
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