PHYSIOTHERAPY EXERCISE FOR HIP PAIN

10 Physiotherapy Exercise For Hip Pain

Hip pain is a common and disabling condition in adults of all ages and activity levels with an estimated prevalence of 14%. Rachel Chamberlain 2021, reported that in non-elite adult soccer players, hip and groin injuries represent 28% to 45% of all injuries in women and 49% to 55% in men. Hip pain is a pain or discomfort often localized in one of these three locations: anterior, lateral, or posterior.

 

when you have reduced mobility or muscle strength in the ankle joint, there is a high chance of getting pain or injury. In that case, the exercises mentioned below are helpful to improve your resilience and load tolerance.

HIP MOBILITY EXERCISE:

Purpose:

Improves hip joint mobility allowing efficient movements in full range of motion.

 

Prevents hip pain and reduces the risk of injuries caused due to restricted mobility and tight muscles.

Good Hip mobility is essential for athletes to generate more power during sports-specific movements like running, jumping, and kicking.

 

Improves balance and stability in everyday activities and exercise.

1. ATG split squat:

Step 1: Place one foot on a box or top of a weight plate.

Step 2: Step the other foot far back into a split-squat position, with your heel lifted.

Step 3: Keep your chest tall and back straight.

Step 4: Shift your weight forward, driving the front knee past the toes.

Step 5: You will feel a stretch in the hip flexors of your back leg.

Step 6: The depth of the squat can be altered by altering the leg width and height of the box.

Step 7: Perform 6-10 reps on one side in a controlled manner, then switch to the other side.

2. Hip flexor stretch:

Step 1: Attain the half-kneeling position, with one knee on the ground, the other leg’s foot flat on the floor

Step 2: Keep your back straight and tilt your pelvis posteriorly.

Step 3: Slowly push your hips forward until you feel a stretch in your rear hip and upper thigh

Step 4: Hold the stretch for 5 seconds. Repeat 6-8 times, Repeat with your other leg

Progression: Keep the rear foot elevated on a box and perform the same. (as shown in the picture)

3. 90-90 Hip Rotation with pigeon stretch:

Step 1: Sit on the floor with both knees bent at 90°, with the front knee pointing straight ahead and the back knee pointing to the side.

Step 2: Your right shin should be perpendicular to your left leg, creating a 90-degree angle at your right hip and knee.

Step 3: Now, slowly bend your trunk forward toward the front leg and feel the stretch in the rear glute for 5 seconds.

Step 4: Repeat the same for the opposite side, Repeat 6-8 times each side.

4. Groin open:

Step 1: Begin in a half-kneeling position with your front foot planted slightly out to the side at an angle of 45º and your back knee planted on the ground under your hip. (as shown in the picture)

Step 2: From here, shift your body weight slightly to the side to target a stretch in the groin muscles of the front leg.

Step 3: Groin opening can also be done sitting or quadruped.

5. Hip aeroplane:

Step 1: Stand on one leg with a slightly bent knee with the other knee in the air.

Step 2: Hinge your hip and form a t-shape, with your torso and floating leg parallel to the ground.

Step 3: Hold a firm surface with your hands in front of you for support.

Step 4: Engage your core and slowly rotate your pelvis outward by turning your hips toward the ceiling. Let the raised leg freely move with your hips but keep it straight and aligned with your torso.

Step 5: Now, slowly reverse the motion, rotating your pelvis down and inward. let your hip sink toward the floor while maintaining control.

Step 6: Alternate between outward and inward rotation of the hip, aiming for smooth and controlled movements.

Step 7: Perform 6–8 rotations on each side, ensuring proper form throughout.

STRENGTHENING EXERCISES:

Purpose:
  • Strengthens the hip joint muscles, enhancing stability during dynamic and static movements.
  • Improves athletic performance by enhancing the strength of hip muscles essential for explosive movements and agility. 
  • Stabilizes hip joint and improves load transmission through the hip thereby preventing injury in surrounding areas such as lower back and knees.
  • Maintains hip strength and function, helping older adults retain mobility and independence which aids them in healthy aging.

1. Glute bridge:

Step 1: Lie on your back on a flat surface. Bend your knees so that your feet are flat on the floor and hip-width apart with your toes pointed straight ahead, and your heels should be about 6-8 inches away from your glutes.

Step 2: Place your arms by your sides, and tilt your pelvis posteriorly.

Step 3: Squeeze your glutes as you start to lift your hips toward the ceiling and gently drop your hips back to the ground.

Step 4: Repeat for 8-15 reps as required.

2. Clamshell:

Step 1: Lie on your side, using a pillow for head support.

Step 2: Stack your hips and knees on top of each other while bending your knees toward your glutes at 90º.

Step 3: Wear a resistance band around your thighs just above the knee level.

Step 4: Keeping your feet together, lift your top knee toward the ceiling as high as you feel comfortable without rotating your lower back.

Step 5: Hold this position for 2-3 seconds, and then bring the leg to the starting position.

Step 6: Repeat this for 8-12 reps.

3. Adductor raise:

Step 1: Lie on your side on a mat or flat surface and keep your body is in a straight line.

Step 2: Extend your bottom leg straight while crossing your top leg in front of you, resting the foot flat on the ground.

Step 3: Lift your bottom leg about five inches off the ground or as high as you can while keeping it straight and controlled.

Step 4: Hold for five seconds and slowly lower your leg back to the starting position without letting it touch the ground.

Step 5: Repeat it for 8-12 reps.

4. Side plank leg lift:

Step 1: Start with the side plank position.  

Step 2: Now, abduct the top leg towards the ceiling.

Step 3: It targets top leg abductors; it also targets the bottom leg glute medius muscle.  

Step 4: It can be regressed by keeping the bottom leg’s knee bent to 90º.

5. Step up:

Step 1: Place a box in front of you.  

Step 2: Step with one leg on the top, use the heel to generate force by leaning forward slightly to drive the other leg into the air and again slowly step down.  

Step 3: Variations: lateral (side) step up, cross step up. (as shown in the picture)

Step 4: Forward step-up activates vertical fibres of the glute, lateral step-up activates horizontal fibres, and cross step-up activates oblique fibers

NOTES:

But the Majority of the time, Hip pain occurs just because of weakness in the leg muscles, loading the joint and muscle beyond your tolerance. So, it is necessary to strengthen your lower limb muscles with much concentration on ankle and knee musculature. Strengthening exercises for ankle and  exercise knee muscles. 

DISCLAIMER:

Always keep in mind that this exercise plan helps to improve general hip health, flexibility, ROM, and strength. Considering that every individual has differences in anatomical structure, pain perception, lifestyle, needs, and goals.

So, it is better to consult with a physician or a physiotherapist. Click here to book an appointment for a consultation to get a better understanding of your problem, and to obtain a tailor-made rehab plan, specific to your needs and goals.