With this physical therapy exercise of the month we will focus on hip exercises and how to reduce pain associated with hip injuries. In order to reduce hip pain, it’s important to build strength and flexibility. Hips are large, weight bearing bones that are put under stress each day. Due to this constant stress, hip joints can be painful. There are some simple stretches and exercises will help to reduce and eliminate pain.
There are varying pain levels associated with hip injuries. It’s important to meet with a licensed physical therapist. A therapist with evaluate your injury and provide physical therapy for your specific condition. This will prevent further injury from happening. Regular hip exercises and stretches are easy to do at home and with limited equipment.
Common Symptoms and Causes of a Hip Injury
There are several symptoms that will alert you to a hip injury. Depending on the injury you may experience discomfort in your:
- Inside or outside of the hip joint
Along with pain, you may have a limited range of motion. This may include limping from persistent hip pain. This decreased mobility affects your daily life and keeps you from doing everyday tasks with ease.
Causes of hip pain range from stress related injuries to medical conditions. These include:
- Hip fractures
- Tendonitis and bursitis
A physical therapist will identify the cause of your hip pain and create a physical therapy plan that will work for you. Through regular physical therapy, you will increase your mobility and flexibility.
Hip Exercises and Stretches
Doing hip stretches and exercises at home will reduce your hip pain and increase your flexibility
- Hip Flexion Exercise– Supporting yourself with a chair or table edge, march in place bringing your knees up in front of you. March in place for one minute.
- Hip Abduction Exercise– Start by lying with your back flat on the floor. With your toes pointed, slide your left leg out the side the bring back to the center. Repeat with your right leg. Repeat this 5 times for 2 sets.
- Single Leg Bridge– Lie on your back with your knees bent and feet flat on the floor. Straighten your left leg and lift it about 15 inches in the air while engaging your abdominal muscles. Slowly lift your buttocks up until you make a bridge with your body. Hold this position for 2 seconds then slowly lower yourself down. Repeat with your right leg. Do this a total of 10 repetitions per leg.
- Frog Stretch– Begin by getting on your hands and knees in a tabletop position. Widen your knees as far as they can go while also bringing your feet in line with your knees. Ease yourself forward onto your forearms. Hold for 10 seconds. Repeat for 3 repetitions.
- Pigeon Stretch– Begin by sitting with your knees bent and feet flat on the floor. Place your hands behind your body with your fingertips facing away from you. Place your right ankle on top of your left thigh flexing your foot. Press your hips toward your heels until you feel a stretch through your outer life hip. Keep your back straight and chest forward. Hold for 10 seconds. Repeat one the other side.
Working with a physical therapist and doing stretches and exercises at home you will have more mobility and increased flexibility. Your physical therapist help you reduce your daily pain and will also supervise the process to prevent further injury.
Care First Rehab in Cary, NC provides on-location and clinic therapy services including physical, occupational, pediatric, speech, massage, sports injury and more. Contact Pragati Sonker at (919) 460-1921 to schedule your therapy appointment.