Hip pain can come from muscle strain, injury or inflammation from overuse. Exercises that release tension in tight muscles may lessen hip pain. In addition to exercise, rest, ice, compression and elevation can also be beneficial. Visit your doctor or get a referral to a physical therapist to find out the cause of your hip pain and obtain clearance to do particular exercises or referral to a specialist for further evaluation.
Internal Rotation Exercise
The internal rotation exercise is designed to extend the hips' range-of-motion and relieve pain. To perform this simple but effective exercise, lie face up on the floor and bend your right knee toward your chest. Clasp your hands over your shin and pull your knee toward your left shoulder to rotate your hips inward. Maintain a flat back. Repeat with the left knee. Hold each side once for 30 seconds.
Knee-to-Chest Circles
The knee-to-chest circles exercise also works to extend hip range of motion, stretching both hips at once. Lie face up with both knees bent into your chest. Without arching your back, make small circles clockwise with your legs. Slowly make the circles wider and then bring them back to your chest. Repeat in a counter-clockwise direction, starting small and making wider circles.
Bird-Dog
Strengthening your hip muscles reduces the chance of further pain and injury. Doing strength training exercises for the hips, glutes and lower back, such as the bird-dog, creates increased stability in the hip joints and strengthens the abdominals. To perform the bird-dog, kneel and lean over, placing your hands on the floor in the all-fours position, with your arms and spine straight. Squeeze your abs so that your lower back remains straight as you kick your left leg straight behind you and raise your right arm straight in front of you. Repeat on the other side.
Aerobic Exercise
Aerobic exercise, which targets your heart and lungs, also burns calories, helping you to lose weight. This takes pressure off your hip joints and relieves pain in the knees and ankles. Walking with supportive shoes, bike riding and swimming are low-impact exercises that are also aerobic. Even activities that you don't think of as exercise, such as raking leaves or mowing the lawn, may count as moderate activity if you stay in your target heart-rate zone: from 60 to 80 percent of your maximum heart rate, which is 220 minus your age. Begin with a 5- to 10-minute aerobic warm-up, gradually increasing speed, and then do 15 minutes or more of daily moderate aerobic exercise at least three days of the week and work up. Use any aerobic activity you want or pick from one mentioned above. After your session, do a 5- to 10-minute cool-down by gradually decreasing speed.
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