Exercises to Help with Hip Pain

Issaquah physical therapy

Many people suffer from pain in a number of their joints. It has been estimated that osteoarthritis is the most common form of the joint disease. It impacts millions of people around the globe. This is also often referred to as a “wear and tear” problem than can affect the hips, knees and hands, though no joint in the body is immune from it. The good news is that there are things that you can do at home. Anyone who is starting a new workout routine should talk to their doctor or physical therapist before doing so as you do not want to worsen any injury to your hips, knees or back.

  • Use a resistance band to work your legs. Lie on your back. Take your band and slip it around one foot. Lift both legs towards your ceiling, keeping your hips on the floor Hold onto your band and lower the other leg back to the floor. Make sure you keep your corps muscles tight and lift the leg back to the starting position. Repeat this 15 times and then switch the band to the other foot and do it all over again with the other leg. Fear not if you do not have a band. You can use a towel. On the other hand, if you have small hand weights you and use them as well. Take your weight with both hands and keep it over your chest. DO the same motions with your legs without a resistance band. To make this more challenging, you can move your arms to your sides and skip the weight all together. Do three sets of 15 reps each.
  • Use your body as deadweight. Stand on both feet. Your feet should be at a comfortable distance. Raise one foot off of the ground so that the knee reaches the level of your hips. Keep your arms straight and at your side. Lift your arms out ahead of you and bend forward at your hips. Your biceps should be in line with your ears. When your torso and arms are parallel to the floor, lift your bent leg back and straighten it. Hold this position for about five seconds. Do 15 reps on each side.
  • Get working on your hip rotators. If you have a foam roller, get it out. If you do not have one, you can do the same work for your hips by using a rolled up towel. Sit flat on the floor with your butt on the towel or roller. Bend your knees and keep your feet flat. Lean back and put one hand on the floor behind you. Shift your weight onto that hand and move the same sided leg over your other leg so that it is crossed and your foot is resting one the opposite thigh. Put your free hand on your thigh. Roll from the foot still on the floor through your butt and to your pelvis. Go back and forth in this position to get a great stretch in your hip. Do this for about 30 seconds and then repeat on the other side. Do this ten times.
  • Use your foam roller to stretch your abductors. Take the roller (or towel) and kneel with your hands on it. At this point, your knees are directly below your hips. Straighten one leg and kick to the side. Put the foot of the extended leg on the floor. Press back towards the heel of your foot on your leg that is bent. If you are doing this correctly, you will feel the stretch in your inner thigh. Make sure you keep your stomach night and your back straight. This will keep your focus where it needs to be. Hold for about 15 seconds. Repeat with the other leg, Do this ten times.

Whenever you are working out to keep your hips, knees and back feeling great, make sure you do not experience joint pain. If you are, you may not be doing the move correctly or you may need to modify it somewhat for you and your body. Not everyone works the same way and it is more important to do what is right for your body and situation.

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