Tendonitis is an overuse injury, in which your tendon becomes inflamed. You typically feel the pain of tendonitis near a joint, such as your hip. After resting your tendon, applying ice or taking medication as directed by your doctor, you should begin a stretching program to rehabilitate the area. Do not proceed with the stretching portion of your rehabilitation until your doctor gives you clearance.
Short Adductor Stretch
Often referred to as the butterfly stretch, this short adductor stretch is necessary for anyone struggling with hip tendonitis. Sit on the floor with the bottoms of your feet together and your knees pointing out. Place your hands on the insides of your knees and pull your abdominal muscles in toward your spine. Keeping your torso straight and tall, gently press down on your knees, moving them closer to the floor. Do not force your legs into this stretch.
Long Adductor Stretch
A straddle-seated position will stretch your adductors more. Straddle your legs as wide as you can, keeping your knees pointing up to the ceiling. Sit up straight and pull your abdominal muscles in toward your spine. First place your hands behind your thighs, pressing your pelvis forward and deeper into your straddle. After holding this position, move your hands to the floor in front of your thighs. Keeping your torso straight and bending forward from your hips, walk your hands forward, lowering your chest to the floor in front of you.
Hip Flexor Stretch
If you are struggling with hip tendonitis, you also have to spend time stretching your hip flexors. Lunge with your right foot forward and lower your left knee to the floor gently. Do not allow the knee of your right leg to jut out over your right toes. Maintain a straight line from your right ankle to your right knee. Keep your torso upright and your hands on your hips. Gently press your hips forward and toward the floor, feeling the stretch in the front of your left hip.
Hamstrings Stretch
End your hip tendonitis stretching with a stretch for your hamstring muscles in the back of your thigh. Sit on the floor with both legs stretched out in front of you. Keep your legs straight and in contact with the floor at all times. Rest your hands on your thighs and relax your feet so they are neither pointed nor flexed. Pulling your abdominal muscles in to keep your back straight, bend forward from your hips and walk your hands down your legs toward your toes. You do not need to touch your toes. Simply stretch until you feel a gentle pull in your hamstring muscles.
