After suffering a hip strain, you should not do any of the activities that caused your strain for 10 to 14 days. You may, however, do stretching and strengthening exercises to aid in recovery. Stretching exercises for the hips also might prevent future hip sprains. A bad sprain may require more time for healing. Hold each stretch for 15 seconds, and do four repetitions per side.
Outer Hip Stretch
You can perform the outer hip stretch lying down. Lie on your back with your legs straight. Place your arms on the floor perpendicular to your shoulders with your palms flat on the floor. Bend your left knee and place the ball of your left foot against the back of your right knee. Roll your hips to the right and place your left leg on the floor, using your right hand to push your left leg down. Repeat on the other side.
Kneeling Hip Flexor Stretch
The kneeling hip flexor stretch targets the hip flexors, which includes several muscles. Kneel on your left knee with your right knee up and right foot flat on the floor. Push your hips forward and bend your right knee until you feel the left hip stretch. Repeat on the other side.
Lying Hip Flexor Stetch
The lying hip flexor stretch targets the same muscles as the kneeling hip flexor stretch. You may find one or the other more comfortable, or you might find it easier to do one side than the other, depending on your hip sprain. Lie face up on a bench with your knees bent and feet on the edge of the bench. Pull your right knee into your chest and lower your left foot toward the floor with the knee bent. Repeat on the other side.
Standing Iliotibial Band Stretch
The standing iliotibial band stretch is an exercise that you feel on the outside of your leg. Stand straight and cross your left leg behind your right foot. Reach overhead with your right arm. Lean to the left until you feel a stretch in your right hip. Repeat on the other side.
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