4 physical therapy exercises for hip pain you should try

Physical Therapy Exercises for Hip Pain

While it may not be as common as back pain, hip pain is still an issue that many adults deal with on a daily basis. Studies have shown that roughly 10% of the total population suffers from chronic hip pain. That number is even higher among older adults, as well as people who play sports. There are a number of injuries and conditions that can cause us to experience hip pain. Some of the most common causes of hip pain include:

  • Muscle strains and tendinitis.
  • Pelvic floor dysfunction.
  • Hip impingement syndrome.
  • Osteoarthritis and rheumatoid arthritis.
  • Hip replacement surgery.

Hip pain is one of the most difficult forms of pain to deal with because we rely on our hips to get through our daily routine. Even the simplest tasks such as walking, sitting for long hours and bending down can become difficult when suffering from hip pain. We can also suffer from a lack of sleep due to hip pain, which can have a negative impact on our overall health and wellness.

How can I treat my hip pain?

While prescription pain medication can temporarily relieve hip pain symptoms, medications can often have undesirable side effects. Many people also risk becoming addicted to pain medications. For safe and effective relief from chronic pain, experts recommend visiting a physical therapy clinic instead.

A physical therapist can treat hip pain using a combination of therapy techniques, including therapeutic exercises. Here are four exercises that physical therapists recommend for addressing hip pain:

  1. Knee lifts — Lying on your back, extend both of your legs flat on the floor. Keeping one leg straight, pull the other knee up toward your chest. You can use your hands to help pull your knee closer to your chest. Hold this stretch for 10 seconds before repeating with the other leg.
  1. External hip rotations — Sit on the floor with both legs out in front of you. Bend your legs at the knees, pressing the soles of your feet together. Gently push your knees down toward the floor with your hands until you feel a stretch. Hold this for 10 seconds before relaxing. Don’t push further if you feel pain.
  1. Hip and lower back stretches — Lying on your back, bend your knees and bring them toward your body until your feet are flat on the floor. Pull both knees in toward your chest with your hands. Pull your knees closer to your shoulders as you breathe deeply. Hold this position for 20 to 30 seconds before relaxing.
  1. Hip abductions — Standing upright, extend one arm out to the side and hold on to a chair or other solid object. Starting with your feet together, lift one leg out to the opposite side. Keep the left leg as straight as you can. Hold this for five seconds.

Where should I go if I need help treating my hip pain?

If you are suffering from chronic hip pain, let the experts at Excel Sports & Physical Therapy help. Our team of licensed physical therapy specialists have years of experience and will offer you the individualized care that you deserve. A free screening at one of our clinics can help us to pinpoint the cause of your pain and develop a plan of treatment that is suited to your individual needs.

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