Hip Pain Exercises

You are not alone if you suffer from hip pain. Lots of people do. Why? It could be from a number of reasons, some of which may not even originate in the hip.

Did you know that sore feet, or an aching knee can cause hip joint pain? Anytime we have pains that are left untreated they often transfer to other parts of our body. As in the case of a painful knee, most likely you will begin to alter your walk to take pressure off the knee joint. When you do this your hips are no longer in proper alignment and over time, perhaps even a short period of time, you will begin to feel the ill-effects of this. Hip and knee pain, and hip and leg pain often go hand-in-hand. So, before you begin treatment, make sure you know your hip pain cause. Perhaps treating that first will resolve your problems.

What else to look out for? Arthritis, tendonitis, bursitis, muscle strain, hip fracture and snapping hip syndrome are just a few of the other conditions that could be giving you discomfort. Since the causes of hip pain are so varied it's important to talk with your doctor about your symptoms and let them determine what's going on behind the scenes. Although rest and ice will probably be the initial recommendation once some of the pain and/or swelling has subsided some light hip exercises are usually in order. This might include walking, biking, cycling or swimming, combined with some hip stretching exercises.

What your doctor or physical therapist recommends for hip pain exercises will vary depending on your situation, but some of these, which I have found useful, may be advised.

Do you have a job that keeps you sedentary most of the day? You can benefit from these stretching exercises, as well. They are a good way to increase the blood flow to your hip joints and hip flexor muscles, making them less susceptible to pain, injury and degenerative diseases such as arthritis.

Hip Extension

Do this exercise standing near a chair to maintain balance.

1. While standing, slowly lift one foot and swing your leg backward.
2. Hold for 2 to 3 seconds and return your foot to the starting position.
3. Repeat with the opposite leg. Do up to 10 repetitions.

Hip Abduction

1. Stand straight, keeping your hips, knees and feet pointing forward.
2. Lift one leg to the side, keeping your knee straight.
3. Slowly lower your leg back to the starting position.
4. Repeat with the opposite leg. Do up to 10 repetitions.

You may also try this exercise while lying down.

Wall Slide

1. Stand upright with your back against a wall, keeping your feet at shoulder width.
2. Bend your knees to slowly slide down the wall until your knees are bent at a 45 degree angle. Or, an angle that is comfortable, but not greater than 45 degrees.
3. Hold for 5 seconds.
4. Slowly slide back up the wall. Repeat 5 times.

Hip Flexor Exercise Stretch

Do this exercise standing near a chair to maintain balance.

1. Bend one leg behind you so that you can grasp it at the ankle.
2. While holding your ankle, slowly lower your thigh to straighten your hip. If your thigh is tight and your leg tends to stick out to the side, and is difficult to straighten, reduce the amount of stretching so that the pull feels comfortable.
3. Maintain proper posture as you are doing this. Don't arch your back or move your abdominal muscles forward.
4. Hold the stretch until the pulling sensation lessens. Repeat with the other leg.

You can read more about hip pain symptoms and hip pain relief, as well as other exercises at my new site, back-exercise-and-pain-relief.com!