Hip pain can be the result of a variety of ailments, including fracture, arthritis, tendinitis or a sprain. Hip pain may be felt directly over your hip, or in your thigh, groin or lower back. Regardless of how your pain presents itself, hip pain can drastically decrease your quality of life. The National Institutes of Health reports that less than 50 percent of individuals who sustain a hip fracture are able to return to their prior activity level. Keeping your hips strong and healthy is important to relieving hip pain. There are variety of stretches and exercises that can ease hip pain.
Hip Bridges
Hip bridges can help alleviate pain and strengthen your hips. Never complete this exercise or any other exercise to the point where your hip pain becomes worse. Lie on the floor or on an exercise mat. Your hands should be at your sides and your head on the floor. Bend your knees so that you are able to position your feet flat on the floor -- making sure that your heels touch the ground. Slowly push down on your feet as you lift your buttocks off the floor. Continue to raise your buttocks until your knees, hips and shoulders form a straight line. Tighten your buttocks -- gluteal -- muscles throughout this entire exercise. Hold the bridge position for a count of two seconds and then slowly lower yourself back to the ground. Repeat one set of 10 repetitions of this exercise.
Gluteal Squeezes
Gluteal squeezes will help strengthen your hip muscles and your inner thighs. Lie on the floor or on an exercise mat. Your arms should be at your side with your knees bent so that both of your feet are positioned flat on the ground. Position a mid-sized rubber ball or towel between your knees. Slowly squeeze your knees together by tightening your gluteals and inner thighs. You should feel a stretch in the front of your hips. Hold this position for a count of five seconds. Relax and repeat one set of 10 repetitions. Squeeze as tightly as you possibly can without causing yourself pain.
Lying Hip Abduction
Lying hip abduction increases your ability to move your hip away from the center of your body. Lie on your side -- so that the affected hip is up in the air -- with your back straight and your legs fully extended. Your feet should be facing forward. Slowly raise your affected leg by tightening your thigh and hip muscles. While keeping this leg straight, raise it a foot off the ground if possible. Hold this position for a count of two seconds. Relax and repeat. Complete one set of 10 repetitions. If necessary, repeat another set of 10 repetitions for your opposite hip.
Straight Leg Raises
Straight leg raises help strengthen the muscles in the front of your hips -- your hip flexors. Lie with your back against the floor and your hands positioned at your side. Your unaffected leg should be bent at the knee so that you can place your foot flat on the ground. The leg to be stretched should be fully extended in front of you with your heel resting on the ground. While keeping your leg extended, slowly raise your leg off the ground -- with your knee and toes pointing toward the ceiling. Try to raise your leg to a 45-degree angle. Hold this position for a count of two seconds. Lower your leg and repeat. Complete one set of 10 repetitions. If necessary, repeat one set of 10 repetitions if you experience pain in your opposite hip.
References
- National Institutes of Health: Hip Pain
- Physio Advisor: Hip Strengthening Exercises
- "Essentials of Personal Fitness Training"; NASM; 2008
