Exercises for Hip Impingement

The hip is a ball-and-socket joint, with the top of the thigh bone sitting in the pelvic bone. Connective tissue surrounds the joint, providing stability and cushioning. Hip impingement is a condition in which reduced space in the hip joint causes friction, or rubbing with movement. This condition results in diminished mobility and pain and may be caused by repetitive motion or trauma. When the condition improves, your doctor may prescribe exercise. Exercises should target the outer thigh, inner thigh, hip and buttock muscles. These muscles work together to support and move the hip joint.

A woman is doing lying leg raises. (Image: YakobchukOlena/iStock/Getty Images)

Lateral Leg Lift

This exercise strengthens the outer thigh muscles and can be performed with ankle weights. Lie on your side, with your bottom leg bent in front of you and your top leg extended. Bend your bottom arm, placing your hand under your head for support. Bend your top arm, placing the hand on the floor in front of you for balance. Begin the exercise by lifting your top leg up about six inches, and then slowly lower back to the starting position. Work up to three sets of 10 repetitions. Repeat the exercise on the other leg.

Inner Thigh Lift

This exercise strengthens the inner thigh muscles and can be performed using ankle weights. Lie on your side, with your bottom leg extended. Bend your top leg, lifting your knee up towards the ceiling. Place your foot in front of you with the sole of your foot on the floor in front of your bottom thigh. Bend your bottom arm, placing your hand under your head for support. Bend your top arm, placing your hand on your top ankle for balance. Begin the exercise by lifting your bottom leg about five inches off the floor, then lower your leg back to the starting position. Work up to three sets of 10 repetitions. Repeat on the other leg.

External Hip Rotation

This exercise strengthens your hip and buttocks muscles and can be performed using ankle weights. Lie on your side, with both hips and knees bent at 90 degrees in front of you. Bend your bottom arm, placing your hand under your head for support. Bend your top arm and place your top hand on the floor in front of you for balance. Begin the exercise by lifting your top leg six inches off the floor, rotating your thigh outward keeping your foot close to the other foot. Continue the exercise by slowly lowering your leg, returning to the starting position. Work up to three sets of 10 repetitions. Repeat the exercise on the other leg.

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