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Treating hip pain with exercises

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 Treating hip pain with exercises

There are many causes of hip pain, but how is hip pain treated with exercises? Here's the answer:

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Treating hip pain with exercises

Hip pain can be treated with various exercises, such as: stretches and resistance exercises, as follows:

1. Exercise treatment for hip pain: stretches


There are many stretching exercises that can treat hip pain, and among these exercises we mention:

Knee Raise Exercise


The knee lift exercise is performed by following the following steps:

  1. Lie on your back with your legs extended.
  2. Pull the right knee toward the chest with hands resting on the knee.
  3. Maintain this position for 10 seconds.
  4. Drop the knee, return the leg to the extension position, and repeat steps with the left knee.
  5. Repeat 5 to 10 times with each knee.

Hip and lower back extension


You can do the hip and lower back extension exercise by following the following steps:

  1. Lie on the back with your knees bent and your feet on the floor.
  2. Pull the knees towards the chest, using the hands.
  3. Take a deep breath, with your knees drawn toward your shoulders, with every exhalation.
  4. Maintain the same position for 20 to 30 seconds while breathing in.

Butterfly extension

The butterfly extension exercise is performed by following the following steps:

  1. Sit on the floor with your legs bent.
  2. Bring the soles of the feet together until they touch, leaving the knees to either side of the body.
  3. Put the feet in close proximity to the body, with the body bent forward and the knees pushed toward the floor.

2. Exercise therapy for hip pain: resistance exercises


Some resistance exercises help treat hip pain, including:

Hip flexion


Hip flexion can be done by following the following steps:

  1. Stand up straight, with one arm extended to the side of the body and focused on a wall or a support chair.
  2. Slowly raise the right knee to hip level, keeping the left leg straight.
  3. Hold this position for a second, then return the foot to the floor.
  4. Repeat the steps using the left leg.

Lateral squat


The side squat exercise is done by following the following steps:

  1. Stand with feet shoulder-width apart.
  2. Focus the bodyweight on the right leg, pushing the hip back and keeping the left leg straight.
  3. Lowering the level of the body as much as possible, while remaining elevated.
  4. Repeat the steps using the left leg.

Leg lift with lateral stretch

The leg lift exercise can be done with lateral stretching by following the following steps:

  1. Lay on the right side of the body, with legs extended.
  2. Raise the left leg as high as possible and then put it back in place.
  3. Repeat the steps using the right leg.

the bridge

The bridge exercise can be done by following the following steps:

  1. Lie on the back, with your knees bent and arms extended to the side of your body.
  2. Slowly raise the hip, until the knees are straight with the shoulders.
  3. Maintain the position for 8 to 10 seconds.
  4. Return the hip to the floor.

Hip pain treatment with exercises: their benefit


Both stretches and resistance exercises are relieved of hip pain as follows:

1. Stretching exercises


Stretching exercises help relieve hip pain by:

  • Enhancement of hip joint mobility.
  • Reducing pressure on the muscles, ligaments, and joints around the hip.
  • Reducing the compensatory movements that cause pain.

2. Resistance exercises


Hip pain can be treated with exercises that increase the strength of the hip muscles, by doing several points such as:

  • Strengthening support around the hip joint.
  • Reducing pressure on ligaments and nerves.
  • Hip muscle strength increases.

Treating hip pain with exercises: tips


There are some tips to follow when treating hip pain with exercise. Among these tips, we mention:

  • Putting cold compresses on the hip while taking a break in the event that there is pain that prevents exercise, then directly before starting the exercises, some aerobic exercises such as walking must be done.
  • Take care to do stretching exercises slowly, as doing them too hard or too quickly may cause some injuries to the tissues, which increases the pain.
  • The necessity to go to the doctor if there is limited hip movement or if severe pain is felt during exercise.

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