Because they support your weight and are used for most daily activities, your knee and hip joints experience wear and tear over time. This can mean you experience pain that worsens with movement. While you can't turn back the clock on your joints, you can strengthen and stretch the muscles around them. Regular, easy exercises that do not cause too much impact on your joints can help to relieve pain.
Figure of Four
This hip and knee stretch is performed while standing on your unaffected leg and placing a hand on a stable piece of furniture or a wall for support. Place the foot of your affected leg on the inner portion of your unaffected knee. This creates a four position. Using your free hand for guidance, gently pull the knee backwards feeling a stretch in the hip. If you are able, lift the foot a little higher to increase the stretch. Hold for five seconds, then lower to return to your starting position. Repeat between 15 and 20 times.
Hip Extensions
Weak buttock muscles cause your pelvis to drop slightly and your thighbone to turn inward, placing added strain on your knees and hips. Hip extensions can strengthen your buttocks without placing added strain on your body. Stand with your hand placed on a stable piece or furniture or a wall for support. Slowly lift your right leg in the air as high as you are able, but do not lift higher than your hip. Slowly lower the leg down to return to your starting position. Repeat 10 times, then perform on the opposite leg. Rest for a minute, then repeat on each leg for two additional sets.
Iliotibial Band Stretch
This stretch helps relieve pain in the hips. Start in a seated position with your legs extended in front of you. Place your right leg over your left, leaving the outside of your right foot just outside your left knee. Slowly twist to your right, placing your elbow on the outside of your right knee. Feel the stretch in your buttocks and hip muscles. Hold this position for up to 20 seconds, then release the stretch. Repeat on the opposite side, then perform five additional stretches on each leg.
Knee-to-Chest Stretch
This exercise stretches both the knee and hip to relieve pain. Start by lying on your back with your legs extended. Slowly pull your right leg in toward your torso. Grasp the back of your leg with your hands to pull the leg in slightly further. Hold this position for 20 seconds. Release the stretch, then lower to your starting position. Repeat on the left leg, then perform five additional repetitions on each side.
