1. All Muscles Are Not Created Equal
Hip exercises involve so many different muscles. It's important to know all the muscles involved so you can determine exactly which muscles need exercise. The quadriceps or quads are very strong muscles that are located in the front of your thigh. You can see them from the side of your knee and up. To the rear are the gluteals and your hamstrings are along the back of your thigh. Finally, the abductors and adductors define the outer and inner parts of your thigh.
2. Exercise = Powerhouse Hips
There are several exercises aimed at strengthening your hips and thighs, if you're a healthy person looking to get in shape. The key is to pay attention to your body and do the exercises until your muscles get tired. You should be able to do three sets of 8 to 12 repetitions each. Expect to feel some soreness if you're working out an area that you haven't paid much attention to in the past.
3. As Good as New
It's essential to do exercises for hip pain after having surgery. If you undergo hip replacement surgery, you'll need to exercise at least twice a day to get your new hip working correctly and feeling good. Your physical therapist will likely tell you to do some Short Arc Quads. Lie down on a firm surface, with a rolled up towel under your knee. Slowly straighten your knee and lift your heel toward the ceiling. Hold it for 5 seconds and lower it. Heel slides will also help your hip replacement. Lie down, bend your knee by sliding your heel toward your buttocks. Straighten it back out, relax for a moment and repeat the exercise.
4. Flex Your Hips
There are a few hip replacement exercises that specifically help improve your flexion. Start by placing your feet against the wall, keeping your knees and hips at 90 degrees. Hold your hands around the top of your femur. Push the femur toward the wall and hold for 30 seconds. Repeat this four times, twice a day. The second exercise is called the ball squeeze. Sit in a chair with your legs bent at a 90-degree angle. Place a small ball between your knees and squeeze. Hold for 30 seconds and release. Repeat this exercise four times a day.
5. Get Stable, Get Control
If your hips are weak and unstable, you'll develop a clunking or clicking hip, especially when you try to stand up. To ease the pain and your frustration, you should improve your muscular control and increase your range of motion. Try two different hip flexor exercises. Lie on your back and palpate the anterior hip over the psoas insertion. Try to draw your hip into the hip joint socket. You should feel it deep within your groin. Hold for ten seconds and repeat for 10 contractions. The second exercise also involves lying down. Bend your knees and spread your hips slightly apart. Push your heels together gently. Don't over do it or use your gluts to help. Hold a few seconds and repeat.
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