Hip dysplasia is a condition of the hip joint, which is a ball-and-socket joint, says MDguidelines.com. The hip socket does not hold the ball securely, causing possible joint instability and pain, as well as degeneration if left untreated. Hip dysplasia is typically caused by abnormal development of the hip's bones and tissues while in utero, says the site. The condition is usually acknowledged in infancy, but mild hip dysplasia may not be recognized until adulthood. In fact, this condition is a common source of hip pain in young adults. Depending on the severity of your hip dysplasia, you may require a few visits to your physical therapist to learn proper exercising techniques. After learning these methods, you can perform exercises at home that will stretch tight muscles and provide joint lubrication.
Warm-Up and Cool-Down
Warm up prior to your stretching by applying comfortable heat to the affected area. This allows the surrounding muscles to relax and increases blood flow, says the Hip Dysplasia site. After stretching, try applying a cold compress filled with ice or a damp cold towel. The cool temperature will help to reduce any inflammation and swelling from the stretching.
Leg-Chest Stretch
This stretch requires you to lie down with all limbs placed comfortably on the floor. Next, lift one of your legs while keeping the other lying as flat as possible on the ground. Bring the knee of the lifted leg as close to your chest as comfortably possible and hold for 15 to 30 seconds, or for a time interval that is most comfortable. Return this leg to its original position and repeat the stretch with the other leg, keeping the rested leg flat on the ground. As with all hip stretches, performing this stretch for just 10 minutes a day can provide joint relief.
Yoga Stretches
Some yoga poses can help stretch the muscles and provide relief. These poses should be supervised by a certified trainer to ensure you are employing the proper technique. In addition, trainers can provide warm-up poses to ensure the best, safest yoga routine. Such yoga hip stretches include the Utthita Trikonasana, or the triangle; the Parsvottanasana, or the side-of-hip stretch; and the Baddha Konasana, or bound angle.
Other Sources for Stretching
Your physical therapist or physician may recommend low-intensity, low-impact exercises such as swimming and bicycling for stretching of the hip, says MDguidelines.com. These activities provide ways to stretch the hip while also exercising other areas of the body, such as the upper back and arms. Other activities, such as rowing, may be beneficial in moderation but might aggravate arthritic hips. Be sure to consult your physician to discuss these low-impact exercises and to ensure these activities are safe for you.
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