A hip pointer is an injury that most often occurs in contact sports, usually from a blow to the top of your iliac crest, or the point of your hip bone. It often results in extreme pain, bruising and a loss of range of motion in your leg at the hip joint. Doctors and trainers often prescribe a few days of rest and ice followed by exercises to help restore range of motion to your hip joint. Check with your doctor before performing any of these exercises to ensure that they are right for your specific injury.
Lying Knee Rotation
Lie down on your back on a bed or table with both legs extended and your toes pointing toward the ceiling. Lift the leg on your affected side while bending your knee. Bring your knee toward your chest as far as you can without experiencing serious pain. Now rotate the foot of your bent leg and bring it across your opposite leg. Allow your thigh bone to rotate freely during this movement by relaxing your hip muscles. Grab your foot and your knee with your hands and pull toward your chest until you feel a stretch. Hold this stretch for about 30 seconds and then release the pressure on your foot. Repeat as directed by your doctor.
Standing Wall Stretch
Stand next to a wall with your injured leg on the outside away from the wall. Put your hand closest to the wall on the wall at about shoulder height. Cross the foot that is closest to the wall over your opposite foot and place all of your weight on your injured leg. Slowly shift your hip away from the wall until your body forms a "C" shape. Hold this stretch and gently bend slightly forward and backward until you find the target area that feels tight. Hold this stretch for about a minute and repeat. You may want to perform this stretch on both sides to balance the range of motion in your legs. Repeat as directed.
Lying Leg Lift
Lie down on your back with your feet about shoulder-width apart and your arms outstretched for balance. Lift your injured leg while bending your knee and pressing your lower back into the floor or bed. Begin straightening your knee as if you were trying to touch the ground behind your head with your toes. Hold this stretch for about 30 seconds and repeat. You can use your hands to grab the back of your knee while straightening your leg, if necessary. Repeat according to your prescription.
Internal and External Rotation
Sit on the edge of a table or bed with your feet hanging over the side but not touching the ground. Allow your legs to hang freely and slowly begin to move the foot of your injured leg away from your opposite foot. Keep your feet parallel when performing this motion. Don't straighten or bend your leg. Rotate your foot as far out as possible and then use a slow and controlled motion to return to the starting position. Now bring your injured foot across your opposite foot, rotating your thigh bone inward with the motion. Repeat according to your doctor's orders.
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