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Exercises For Hip Pain

The big issue with developing hip pain is not just the discomfort it causes to the side of your thighs, but the fact that dysfunctional hips create a chain reaction. When the normal movement of your hips is thrown out of alignment, the rest of your body suffers, including experiencing an increased risk for back and knee pain.

The good news is, you can help maintain your hips in tip top shape with these exercises for hip pain:

Using a resistance band:

Leg lowers: Lying down on the floor loop a resistance band under the sole of one of your shoes while holding the ends of the band in each hand. Lift both your legs up towards the ceiling. With both legs straight, lower the leg without the band slowly. Bring the leg back up in line with the leg looped with the band. Repeat 8 times. Switch sides.

Box circuit: Place a resistance band around your legs, just below your knees. Stand with your feet apart aligned with your hip. Take 10 small steps to the left, 10 steps forward, the steps to the right and 10 steps backwards. Lower the band just above your ankles and repeat the box exercise 10 more times. Loop the band under your feet, wrapped around your toes. Repeat the exercise 10 times.

Using a roller:

Hip rotator: sit on a foam roller, bend your knees and keep your feet flat on the floor. Lean back  and put your right hand on the floor behind you. Cross your right ankle over your left thigh. Put your left hand on your left thigh. Roll on the roller back and forth from the bottom of your glutes to the pelvic bone for 30 to 60 seconds.  

Inside thigh: lie facing down with the inside of your left thigh resting on the roller. Move the roller back and forth, stopping just above the knee for 30 to 60 seconds. Switch sides.

Using a pilates ball:

  • Lie on your back and put a ball between your knees and squeeze. Repeat 10 times
  • Lie on your back and put a ball between your ankles. Lift your legs up towards the ceiling keeping them straight. Repeat 10 times

Strengthening:

  • Lie on your back, bend your knees and keep your feet flat on the floor. Squeeze and tighten the cheeks of your buttocks. Hold for 5 seconds. Let go. Repeat 30 times
  • Lie on your back, bend your knees and keep your feet flat on the floor. Squeeze and tighten the cheeks of your buttocks and lift your hips up.  Hold for 5 seconds. Bring your hips back down to the floor. Repeat 30 times.

At the gym:

  • Weight machines that work your squats, quadriceps and hamstrings help build strength around the muscles that support the hip.

In water:

Swimming and aquatic aerobics can help strengthen your muscles without adding pressure and stress to your joints.