5 hip pain exercises to try at home

Experiencing hip pain? Discomfort in your hips can be a major hindrance to your everyday activities. Hip pain can come from a variety of sources, from recent injuries to chronic health conditions. If you are experiencing pain and other symptoms in and around your hips, seeking treatment is important. Physical therapy can be an excellent source of specialized treatment for hip pain.

Physical therapists can address hip pain with a range of specialized techniques. One effective PT method is targeted exercises for hip pain. By working out the muscles and tendons around your hips, you can work to address the core causes of your pain. With a physical therapy exercise regimen tailored to your needs, you can work to address your hip pain and improve your wellness.

Great at-home hip pain exercises

  • Hip flexor stretches — The hip flexors are a set of important muscles that enable your hips to flex. When you move your leg up toward your torso, you are using your hip flexor muscles. By stretching these muscles, you can reduce tension and extend your range of motion. Alleviating tightness in your hip muscles can be a great way to address tension-related pain. To stretch your hip flexors, start in a lunge position. Keep one foot forward while the other foot is extended behind you. From the lunge position, lower your hips toward the floor. You should feel a stretch in your hip muscles. Try holding the stretch for 20 to 30 seconds before releasing. The number of repetitions you do will typically depend on your condition and treatment goals. Your physical therapist may recommend around three to five repetitions on each side.
  • Glute bridges — Glute bridges are meant to work out the glute muscles (muscles in the buttock area). These muscles play a crucial role in the stability and functionality of your hips. To do glute bridges, start by lying on your back. Bend your knees and plant your feet on the floor hip width apart. Then lift your hips toward the ceiling. You should feel your glutes engage. Hold the bridge for a few seconds before lowering back down. Try repeating around 10 times. By improving your body’s hip support, you can address some of the factors that contribute to hip pain with this exercise.
  • Clamshells — Clamshells are an easy and effective exercise for hip pain that you can do lying down. Start by lying on your side and bending your knees. Your legs should be stacked on top of each other. Keeping your feet together, lift your top knee up toward the ceiling. This will make your legs look a bit like a clamshell opening. After lifting the top knee and holding for a few seconds, you can lower the leg and repeat. Try doing 10 to 15 repetitions on each side. This exercise targets the muscles located on the side of your hip. By building strength in these muscles, clamshells can help prevent painful conditions like IT band syndrome.
  • Seated hip stretches — For this stretch, you will need some kind of chair. Sit on the edge of the chair with your feet flat against the floor. Next, cross your left ankle over your right knee. From this position, press your left knee down. Try to get your left knee parallel to or lower than the right. When you feel a stretch in your hips and thigh, hold for around 30 seconds. Then you can switch to the other side, doing around three to five repetitions for each leg. This stretch can be a great way to improve flexibility in muscles like the piriformis muscle, which runs from your lower spine into your thighs. Building flexibility in these muscles can reduce pain and lower the risk of injuries in the future.
  • Pigeon pose — Pigeon pose can be a great way to open up your hips. This exercise has many different forms and variations. One modification that your physical therapist may recommend starts with your hands and knees on the floor. For added comfort, you may want to do this pose on a soft mat. With your hands and knees on the floor, bring your right knee toward your right wrist. Extend your left leg behind you and try to keep it straightened. Next, shift your upper body weight away from your hands and onto your hips. You should feel a stretch in the extended leg. Hold the stretch for around 30 seconds before resetting and switching sides. Try repeating around three times on each side.

Discover effective hip pain exercises at Lattimore Physical Therapy

Want to learn more about hip pain exercises? At Lattimore Physical Therapy, our PT specialists can guide you through focused exercise routines tailored to your needs. In addition to hip exercises, you can also benefit from a range of integrated top-notch pain relief treatments. With our expert guidance and constant support, you can work toward long-term relief for your hips.

Contact our team today for more information or to schedule an initial appointment.

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