Heal Your Hips: Exploring the 18 Best Exercises for Hip Pain

Hey there, fellow health warriors!

If you’ve clicked on this article, chances are, hip pain has been your uninvited guest lately.

Let me tell you, you’re not alone, and the good news is—we’ve got your back, or should I say, hips!

Welcome to ‘Heal Your Hips: Exploring the 18 Best Exercises for Hip Pain.’

This article is your go-to resource to understanding how exercise can be a game-changer in your fight against hip discomfort.

From gentle stretches to strengthening routines, we’re about to delve into exercises that can help you bid farewell to that stubborn hip pain.

So, lace up those workout shoes, and let’s get your hips moving towards a healthier, pain-free life!

Causes of Hip Pain

Before we dive in to the best exercises for hip pain, let’s explore some of the causes of this pain.

Arthritis

One common cause of hip pain is arthritis.

There are various types of arthritis, such as osteoarthritis and rheumatoid arthritis, but both can lead to hip pain, particularly in older adults.

Some symptoms you may experience include:

• Increasing joint pain
• Stiffness and tenderness
• Loss of flexibility or range of movement
• Difficulty walking

Osteoarthritis typically occurs because of wear-and-tear on the joint, causing the cartilage to break down, while rheumatoid arthritis causes inflammation in the joint lining, leading to pain and stiffness.

Injuries

Another potential cause of hip pain is various injuries.

These can include:

• Hip fractures or dislocations
• Sprains and strains
• Tendinitis
• Labral tears
• Bursitis

Fractures or dislocations usually result from falls or high-impact events, whereas sprains and strains can occur from overuse or poor muscle conditioning.

Tendinitis is caused by inflammation of the tendons surrounding the hip joint.

Labral tears involve damage to the cartilage that surrounds the hip socket, and bursitis is the inflammation of fluid-filled sacs that cushion the joints.

All can lead to discomfort, pain, and limited movement in the hip.

Inflammatory Disorders

Inflammatory disorders, such as ankylosing spondylitis or hip synovitis, can also cause hip pain.

Ankylosing spondylitis is a form of arthritis that primarily affects the spine, causing inflammation in the vertebrae and can eventually lead to the fusion of some of the spinal bones.

Meanwhile, hip synovitis is an inflammation of the synovial membrane that lines the hip joint, leading to pain, swelling, and stiffness.

The causes of hip pain can range from arthritis to injuries or even inflammatory disorders.

It’s essential to understand the potential sources of the pain in order to begin addressing it and finding the best exercises to alleviate discomfort and improve hip mobility.

Assessment and Diagnosis

Physical Therapist

As someone experiencing hip pain, your first step should be to consult a physical therapist.

A physical therapist will perform a thorough examination of your hip, back, abdomen, and vascular and neurologic systems.

This examination typically starts with a gait analysis and stance assessment, followed by an evaluation of your range of motion, strength, and palpation of the affected area.

Working with a physical therapist can help you identify the underlying cause of your hip pain, which may be associated with various factors such as muscle imbalances, joint inflammation, or structural abnormalities. In some cases, they may refer you to a healthcare provider for further testing.

Healthcare Provider

If your hip pain persists or worsens despite conservative treatment, consult a healthcare provider to determine if there is an underlying medical condition causing your symptoms.

Some common causes of hip pain include labral injuries, synovitis, arthritis, or even referred knee pain.

Your healthcare provider may request additional diagnostic tests, such as x-rays, MRIs, or ultrasounds, to help pinpoint the source of your discomfort.

It’s essential to consult both a physical therapist and a healthcare provider to accurately diagnose and assess the cause of your hip pain, ensuring that you receive the most effective treatment for your specific condition.

Fundamental Exercises for Hip Pain

Stretching

To alleviate hip pain, it’s important to incorporate stretching exercises into your routine.

Stretching can help improve flexibility and range of motion in your hips.

Here are a few effective stretches for hip pain:

• Hip Flexor Stretch: Kneel on one knee with your other foot flat on the ground, creating a 90-degree angle. Gently push your hips forward to feel a stretch in the hip flexor muscles. Hold for 15-30 seconds and repeat on the other side.
• Iliotibial Band Stretch: Stand up straight, cross one leg behind the other, and slightly lean to the side until you feel a stretch along the outer hip and thigh. Hold for 15-30 seconds before switching sides.
• Standing Quadriceps Stretch: Stand up straight, holding the back of a chair for support. Bend your right knee, grasp your right foot, and pull it toward your buttocks. Hold for 10-30 seconds, then repeat with the other leg.

Strengthening

Building strength in your hips can provide support and reduce pain.

Incorporate the following strengthening exercises into your workout routine:

• Mini Squat: Stand with your feet shoulder-width apart, and slowly bend your knees to lower your body into a squat position while keeping your chest upright and core engaged. Return to standing and repeat.
• Bridging: Lie on your back with your knees bent and feet flat on the floor. Engage your core and lift your hips off the ground, creating a straight line from your head to your knees. Hold for a few seconds before lowering your hips back down.
• Abdominal Exercise: Lie on your back with your knees bent and hands resting on your thighs. Engage your core and lift your head, shoulders, and chest off the ground, sliding your hands upward toward your knees. Lower yourself back down slowly and repeat.

Mobility

Focusing on hip mobility can help improve your movement and alleviate hip pain.

Include these mobility exercises in your routine:

• Lateral Squat: Start with your feet double shoulder-width apart, toes slightly out. Shift your weight to your right leg, push your hips back, and lower your body as if sitting in a chair. Return to the starting position and repeat on the left side.
• Short-Arc Quadriceps Exercise: Sit on the floor with your legs extended in front of you. Place a rolled-up towel under one knee, and slowly lift your foot off the ground, straightening your leg. Lower your foot back down and repeat on the other leg.
• Chair Stand: Sit on a chair with your feet flat on the floor. Engage your core and press through your heels to stand up straight. Slowly lower yourself back down to the seated position, and repeat.

Remember to listen to your body during these exercises. If you experience pain or discomfort, stop and rest.

Don’t push yourself too hard, and consider applying ice to your hips after exercising to reduce inflammation and promote healing.

Specific Exercises for Hip Pain Relief

Quadriceps Mini Squat

Quadriceps exercises target the muscles at the front of your thigh, which support your hip joint. Start by standing with your feet hip-width apart, then slowly bend your knees and lower into a mini squat. Hold for a few seconds before slowly returning to a standing position. Repeat 10-15 times for 2-3 sets.

Straight Leg Raise

To perform straight leg raises, lie on your back with one leg bent at the knee and the other extended straight out. Tighten your thigh muscles and raise the straight leg about 12 inches off the floor, keeping it straight the whole time. Hold for 2-3 seconds and lower. Perform 10-15 repetitions on each side for 2-3 sets.

Leg Raise

While lying on your side, keep your bottom leg bent and your top leg straight. Raise the top leg without bending the knee to a comfortable height. Lower it back down slowly, and perform 10-15 repetitions on each side for 2-3 sets.

Hip Flexion

In a standing position, lift one knee into a 90-degree angle, with your thigh parallel to the floor. Hold for 2 seconds, then lower the leg. Repeat 10-15 times on each side for 2-3 sets.

Hip Abduction

For hip abduction exercises, stand with your feet shoulder-width apart. Shift your weight to one foot and lift the other leg out to the side. Keep your knee straight and avoid leaning to one side. Return the leg to the starting position and perform 10-15 repetitions on each side for 2-3 sets.

Butterfly Stretch

Sit on the floor with your knees bent and the soles of your feet together. Hold your feet with your hands and gently press your knees toward the floor. Hold the position for 20-30 seconds, then relax. Perform 2-4 repetitions.

Pigeon Pose

Start in a kneeling position, then bring one knee forward and place your foot on the floor, with your heel close to your groin. Extend your other leg straight behind you. Keeping your hands on the floor, gently lower your body over your bent knee and hold for 20-30 seconds. Repeat on the other side.

Figure-Four Stretch

Lie on your back with your knees bent and feet flat on the floor. Cross your right ankle over your left knee and hold your left thigh with both hands. Gently pull the thigh towards your chest, stretching your right hip. Hold for 20-30 seconds and repeat on the other side.

Hip Circles

Stand with your feet slightly wider than shoulder-width apart. Place your hands on your hips. Begin to circle your hips around in a gentle, controlled motion. Perform 10-15 circles in each direction for 2-3 sets.

Clamshell Exercise

Lie on your side with your knees bent at a 90-degree angle and your feet together. Keeping your feet touching, lift your top knee as far as possible without rotating your hips. Lower the knee back down slowly and perform 10-15 repetitions on each side for 2-3 sets.

Banded Walk

Place a resistance band around your ankles. Stand with your feet shoulder-width apart, knees slightly bent, and your hips level. Take a small step to the side, keeping tension on the band, then bring your other foot in. Continue walking sideways for 10-15 steps in each direction for 2-3 sets.

Hip Extension

Standing behind a chair for support, raise one leg straight behind you, keeping your knee straight and your foot flexed. Hold for 2-3 seconds, then lower the leg. Perform 10-15 repetitions on each side for 2-3 sets.

Internal Hip Rotation

Sit on the floor with both legs extended in front of you. Bend your right knee and place your right foot on the outside of your left knee. Gently twist your upper body to the left, placing your right elbow on the inside of your right knee. Hold for 20-30 seconds and repeat on the other side.

Bridges

Lie on your back with your knees bent and feet flat on the floor. Tighten your glute muscles and lift your hips off the floor, creating a straight line from your shoulders to your knees. Hold the position for 2-3 seconds, then lower your hips back to the ground. Perform 10-15 repetitions for 2-3 sets.

Donkey Kick

Start on all fours, with your hands under your shoulders and your knees under your hips. Keeping your right knee bent at a 90-degree angle, lift your right leg behind you until your thigh is parallel to the floor. Lower your leg back down, and perform 10-15 repetitions on each side for 2-3 sets.

Squats

Stand with your feet hip-width apart and your toes slightly out. Lower your body by bending your knees and hips, keeping your chest up and your weight on your heels. Stop when your thighs are parallel to the ground, then push through your heels to return to standing. Perform 10-15 repetitions for 2-3 sets.

Lunge

Stand with your feet hip-width apart. Take a large step forward with one foot and bend both knees, lowering your back knee towards the ground. Keep your front knee above your ankle and do not let it extend over your toe. Push through your front heel to return to starting position. Perform 10-15 repetitions on each side for 2-3 sets.

Hip Flexor Stretch

Kneel on one knee with the other foot flat on the floor in front of you, knee bent at a 90-degree angle. Gently push your hips forward and feel the stretch in the front of your hip on the kneeling leg. Hold for 20-30 seconds and switch sides.

Incorporate these exercises into your routine to help alleviate hip pain and improve mobility.

Remember to start slowly and adjust the difficulty as necessary.

Consistency is key for seeing progress in both range of motion and pain relief.

Physical Activities for Hip Pain

Swimming

Swimming is an excellent low-impact activity for alleviating hip pain and improving hip mobility.

The buoyancy of water supports your body weight, reducing strain on your hip joints and muscles.

As you swim, focus on:

• Freestyle and backstroke: These swimming styles engage your hip muscles and help improve flexibility and strength.
• Leg kicks: While holding onto the pool’s edge or using a kickboard, perform gentle leg kicks to work on your hip flexors and extensors.
• Treading water: This activity strengthens your hip muscles in a controlled and low-impact manner. It also helps develop endurance and improves overall fitness.

Remember to warm up and stretch before getting into the pool, and gradually increase the duration and intensity of your swimming sessions.

Water Aerobics

Water aerobics is another excellent option for those experiencing hip pain.

Here, you perform exercises in the water, using its resistance to strengthen and mobilize your hip joints.

Some effective water aerobics exercises for hip pain include:

• Water walking or jogging: Walking or jogging in water provides a low-impact cardiovascular workout while engaging and strengthening your hip muscles. Make sure the water level is at least waist-high.
• Hip abduction and adduction: Stand in waist-high water and, with legs straight and toes pointed forward, move one leg away from the other and then back to the original position. Repeat this process for both legs.
• Leg lifts: Stand in chest-deep water and slowly lift one leg to the side. Hold the position for a few seconds before gently lowering it down. Remember to perform this exercise with both legs.

It’s also important to attend a water aerobics class led by a certified instructor.

They can help ensure proper technique and provide modifications if needed, to cater to your individual needs and limitations.

Pain Management and Recovery

Rest and Ice

When experiencing hip pain, one of the first steps you should take is to rest and apply ice to the affected area.

Resting helps to avoid putting more strain on your hip, allowing it to heal. Icing the hip can reduce inflammation and provide pain relief. Y

ou can apply ice packs to your hip for 15-20 minutes at a time, every hour or two, for the first two days.

Consult a Healthcare Professional

When dealing with hip pain, it is crucial to consult a healthcare professional.

They will assess your pain levels and may recommend specific sets of exercises tailored to your needs.

In most cases, they will likely prescribe a combination of stretching and strengthening exercises to help alleviate your pain and improve mobility.

Some common exercises that may be suggested include:

• Lateral squat: Stand with your feet double shoulder-width apart, toes slightly out. Shift your weight to your right leg and push your hips back as if you’re going to sit in a chair. Drop as low as you can, then return to the starting position. Repeat on the other side.
• Mini squat: Stand with your feet shoulder-width apart and slowly lower your hips, keeping your back straight and your knees aligned with your ankles. Hold this position for several seconds, then return to the starting position. Repeat for the desired number of reps.
• Standing quadriceps stretch: Stand up straight, feet together, holding the back of a chair. Bend your right knee, grasp your right foot, and pull it behind you, toward your buttocks, until you feel a stretch in the front of your thigh. Hold for 10 to 30 seconds, then repeat with the other leg.

Remember to always follow the advice of your healthcare professional regarding the intensity, frequency, and duration of your exercises.

They may adjust your program depending on your progress and response to treatment.

As you perform these exercises, listen to your body and be aware of any signs of discomfort or pain.

If any exercise causes increased pain or worsens your condition, stop immediately and consult your healthcare professional for guidance.

By diligently following your prescribed exercise program, you can effectively manage your hip pain and work towards a full recovery.

Best Exercises for Hip Pain FAQs

And there you have it, folks!

We’ve journeyed together through the realm of the best exercises for hip pain, diving deep into movements that can support your hip health.

Keep in mind, consistency is key, and it’s crucial to listen to your body and pace yourself.

Remember, while these exercises can bring relief, it’s always wise to consult with a physical therapist or healthcare professional to tailor a regimen suited to your specific needs.

As we wrap this up, remember to keep this guide bookmarked for your hip-healthy future.

Here’s to moving freely and living pain-free.

You’ve got this!