Hip joint pain is a common complain that can be the result of a wide variety of problems, according to MayoClinic.com. Hip pain can occur on the outside of the hip, upper thigh or outer buttocks. Hip pain usually results from problems with muscles, ligaments, and tendons surrounding the hip joint. A variety of stretching exercises can help to alleviate pain in the hip joint. You should always consult your doctor before beginning an exercise program for your hip joint.
Straight Leg Raise
University Sports Medicine in Buffalo, New York, suggests a straight leg raise as a hip joint exercise. To complete a straight leg raise, you begin by lying on the ground on your back. Tighten your thigh muscle on the leg with the hip injury or pain. Your toes should point up as you slowly lift your leg off of the ground. You should slowly elevate your leg about 10 inches, with your knee remaining straight. Slowly return your leg to the ground and repeat this exercise in three sets of 10 repetitions.
Piriformis Stretch
The piriformis stretch helps to target the muscles deep in the hip. To complete a piriformis stretch, you should it in a chair with bent knees and your feet planted firmly on the floor. You should cross your leg so that the ankle of the leg with the hip pain or injury is across the knee of your good leg. Next, take a deep breath. When you exhale, slowly lean forward at your waist until you can feel a stretch in your bad hip. Hold this position for 30 seconds. Repeat this exercise in one set of three repetitions three times per day.
Resisted Hip Flexion
According to Kapi'olani Orthopaedic Associates, a resisted hip flexion exercise can help alleviate tight hip muscles. To complete this exercise, stand facing away from a door. Tie one end of a resistance band to the ankle of the injured leg and the other end of the resistance band should be tied in a knot. The knotted ended should be shut underneath of a door. Slowly tighten your thigh muscle and bring your leg forward. Remember to keep your knee straight. Slowly return to starting position and repeat this exercise for three sets of 10 repetitions.
Quadriceps Stretch
A quadriceps stretch should be completed using a wall. Stand an arm's length away from the wall, facing the wall. The hand on your healthy side should be placed against the wall. Use your other hand to hold onto the ankle of the injured leg. Next, pull your heel toward your buttocks. When you feel a stretch, hold this position for 15 to 30 seconds. Repeat this exercise three times. Avoid twisting your back and keep your knee together. Remember, never to continue with an exercise if it is uncomfortable or hurts.
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