Physical therapy exercises for hip pain are essential for those suffering from this common condition. The hip is a weight-bearing joint, and when it’s not working properly, it can cause a lot of pain and discomfort.
Many exercises can help relieve hip pain, and a physical therapist can tailor a program specifically for you. Some common exercises include stretches to improve flexibility, strengthening exercises to support the joint, and balance exercises to prevent falls.
These exercises can be done at home or in a physical therapy clinical setting. They can help you get back to your normal activities without pain.
If you’re suffering from hip pain, we can help! We’ll go over 14 different physical therapy exercises that can relieve your pain and improve your hip function.
Causes of Hip Pain
There are several potential causes of hip pain, and it can sometimes be tricky to pinpoint the exact source of the discomfort. However, some common culprits are worth considering if you’re experiencing hip pain:
Arthritis: Arthritis is a common cause of hip pain, particularly in older adults. Osteoarthritis, rheumatoid arthritis, and post-traumatic arthritis are all types of this condition that can lead to hip pain.
Iliotibial band friction syndrome: This condition, also known as IT band syndrome, is an overuse injury commonly affecting runners. It occurs when the iliotibial band, a ligament that runs from the hip to the knee, rubs against the bone. This can lead to pain and inflammation in the hip.
Piriformis syndrome: Piriformis syndrome is a condition in which the piriformis muscle, a small muscle in the buttocks, spasms and irritates the sciatic nerve. This can cause pain in the hip and leg.
Sciatica: Sciatica is a condition that can cause pain in your hip and leg. It is caused by a herniated disc or bone spur that presses on the sciatic nerve.
Labrum tear: The labrum is a cartilage piece that helps stabilize the hip joint. A tear in this tissue can lead to pain and instability in the hip.
Femoroacetabular impingement: Femoroacetabular impingement (FAI) is a condition in which the hip bones rub against each other, causing pain and inflammation.
Trochanteric bursitis: Trochanteric bursitis is when the bursa, a small fluid-filled sac, becomes inflamed. This can lead to pain on the outside of the hip.
Fracture or trauma: A fracture or other trauma to the hip can lead to pain and instability in the joint.
Hip Pain Symptoms
The symptoms of hip pain can vary depending on the underlying cause. However, some common symptoms include:
Ache or pain in the hip, groin, or thigh
Stiffness in the hip
Limited range of motion in the hip
Swelling or tenderness in the hip
Instability in the hip
Weakness in the leg or foot
When to See a Doctor
You must see a doctor if you’re experiencing any of the above symptoms. They can help diagnose the underlying cause of your pain and recommend treatment options.
In some cases, hip pain can be a sign of a more severe condition, such as arthritis or a fracture. Therefore, getting an accurate diagnosis is essential to begin appropriate treatment.
14 Physical Therapy Exercises for Hip Pain
1. Knee Lift
Knee lifts are a type of physical therapy exercise that can be used to treat hip pain. The exercise involves lifting the knee of the affected leg off of the ground and then slowly lowering it back down.
This movement helps stretch and strengthen the muscles and ligaments around the hip joint, reducing pain and improving the range of motion. Knee lifts can be performed with or without resistance and can be done either standing up or lying down.
For best results, try to do 10-15 repetitions per set, 3-5 times per day. Stop immediately and consult your doctor or physical therapist if you experience any pain or discomfort during the exercise.
To perform knee lifts:
Lie on your back and extend both legs flat along the floor
Pull the right knee up towards your chest while the left leg is straight
Place both hands on top of the knee and gently press it towards the floor
Hold for 5 seconds, then slowly lift the knee back to starting position
Repeat 10-15 times, then switch legs and repeat with the left knee
2. External Hip Rotation
Source: Medical news today
If you’re struggling with hip pain, you might want to consider external hip rotation as a physical therapy exercise. This move is designed to stretch and strengthen the muscles around the hip joint, which can help improve the range of motion.
To perform the exercise:
Sit on the floor with both legs in front and bent at the knees. Press the soles of the feet together and place a hand on each knee
Gently push the knees down toward the floor, applying pressure until there is a stretch. Hold the stretch for 10 seconds, and then relax
Repeat the stretch 5–10 times
Hip rotations are the best exercises for hip pain arthritis. They can help strengthen the hip muscles and ligaments around the hip joint, providing support and stability. Ultimately, performing external hip rotations regularly can help to reduce pain and improve overall function.
3. Double Hip Rotation
Source: Medical news today
One type of exercise that your physical therapist may have you do is called double hip rotation.
To do this exercise:
Lie on your back with both knees bent and your foot flat on the ground
Then, keeping your shoulders down and your lower back pressed into the floor, slowly rotate both hips to the right, then to the left. You should feel a stretch in your glutes and hip abductors
Hold this position for 20–30 seconds
Slowly return both the head and knees to the starting position
Repeat on the opposite side
As always, listen to your body and only go as far as is comfortable. If you experience pain, stop the exercise immediately and consult your physical therapist.
4. Hip Flexion
Source: Medical news today
Hip flexor stretch exercises are an essential part of physical therapy for hip pain. These exercises can help prevent further injury by stabilizing the ball and socket joint and by strengthening the muscles that support the hip.
There are a variety of different hip flexion exercises that can be performed, depending on the severity of the condition. For milder cases, simple leg lifts may be sufficient. However, it may be necessary to use resistance bands or weights for more severe cases.
The goal is to gradually increase the range of motion and strength of the tight hip flexors surrounding the hip joint.
To perform hip flexion:
Stand upright. If using resistance, hold a band or weight in hand on the same side as the leg being lifted
Keeping the knees together, slowly lift the leg up in front, keeping the foot flexed
Stop when the thigh is parallel to the ground and hold for two seconds
Lower the leg and repeat
Complete 2-3 sets of 10-15 repetitions on each side
5. Lateral Squat
Source: Greatist
Lateral squats are a great way to stretch and strengthen the muscles around the hip joint. The exercise is relatively easy to perform and can be done without any special equipment.
To perform a lateral squat:
Stand with your feet shoulder-width apart and your arms at your sides. Then, squat down by bending your knees and hips, keeping your back straight
Next, shift your weight to one side and stand up, using your hips and glutes to lift your body
Finally, return to the starting position and repeat the exercise on the other side
6. Heel-to-Buttock Exercise
Source: Medical news today
One way to ease the pain in your hips is to do a little exercise called heel-to-buttocks.
To do the exercise:
Stand up nice and tall with your legs shoulder width apart and your feet flat on the ground. If you need to, grab onto something sturdy for support, like a chair or a table
Next, keep your right leg straight, bend your left knee, and bring your heel up towards your left buttock. The top of your foot should be facing the floor
Keep your knees aligned as you make this move. Once you’ve reached the top, slowly lower your leg back down to the starting position
Now repeat the exercise on the other side
You should aim to do 5-10 repetitions on each leg
This exercise can help ease hip pain by stretching and strengthening the muscles around the hip joint. This can be helpful especially if you have hip and leg difficulty or trouble walking, climbing, or running.
7. Side-Lying Leg Raise
Source: Greatist
The side-lying leg raise is a great physical therapy exercise for hip pain patients.
To perform a side-lying leg raise:
Start this exercise by lying on your side with your affected leg on top
Bend your top knee and place your hand on your hips
Slowly do a straight leg raise on your affected leg while keeping your pelvis stable
Hold for a count of two, and lower your leg back to the starting position. You should feel a stretch in your hip and gluteal muscles when you do this exercise.
Repeat 10 times on each side
Stop and consult your physical therapist or doctor if you have pain during straight leg raising exercises. These are great exercises to help stretch and strengthen the muscles around your hip joint.
8. Mini Squat
Source: Medical news today
Mini squats can help relieve hip pain. The squatting motion helps to stretch and strengthen the muscles and ligaments around the hip joint.
To perform the exercise:
Stand with your feet hip-width apart to perform a mini squat and slowly lower your buttocks toward the floor
Hold for a few seconds and then return to the starting position
You may need to hold onto a chair or railing for balance
Repeat 10 to 15 times
As you get stronger, you can increase the number of repetitions. Mini squats are a simple and effective way to help reduce hip pain and improve mobility.
9. Bridging
Source: Medical news today
Bridges are a common exercise used to stretch and strengthen the muscles around the hip. This exercise can provide relief from hip pain and make every day activities easier.
To perform a bridge:
Start by lying on your back with your feet flat on the floor and your legs bent at the knee
Lift your pelvis and lower back upward, being careful to keep your shoulders and upper body on the floor
Hold the position for 5 seconds before gradually lowering yourself back to the starting position
10. Chair Stand
Source: Medical News Today
Chair stands are a physical therapy exercise that can help relieve hip pain. The standing motion helps to stretch and strengthen the muscles and ligaments around the hip joint, which can help to reduce pain. Chair stands are good hip pain exercises for seniors as they are easy to perform.
To perform a chair stand:
Start by sitting in a chair with your feet flat on the floor
Slowly stand up, using your leg muscles to lift yourself
Return to the starting position and repeat 10 to 15 times
As you get stronger, you can increase the number of repetitions. Chair stands are a simple and effective way to help reduce hip pain and improve mobility.
11. Clamshell Exercise
Source: Healthline
The clamshell exercise is a simple yet effective way to reduce hip pain. It is perfect for those who suffer from hip pain because it strengthens the muscles around the joint and can also be used as a preventative measure to keep the hips healthy and reduce the risk of future pain.
To do the exercise:
Lie on your side with both knees bent and a resistance band around your lower thighs
From there, raise your top leg as high as possible before lowering it back to the starting position
Aim for 1-3 sets of 8-15 repetitions.
If the resistance band is too easy, you can try holding a small dumbbell or medicine ball in your top hand.
12. Butterfly Pose
Source: Healthline
Butterfly pose is an excellent exercise for those suffering from hip pain. By resting your sitting bones on the edge of a cushion or folded blanket, you can support the pelvic tilt and stretch your hips. The interlacing of the fingers under the feet also helps to improve blood circulation.
To do the pose:
Start by sitting on the floor with your knee bent and the soles of your feet together
Then, interlace your fingers under your feet and use your elbows to press your knees down to the floor gently
You should feel an opening in your hips as you release tension
After 30 seconds, extend your arms in front of you and come into a forward fold
Hold this position for up to 1 minute. You can deepen the stretch by bringing your heels closer to your body.
13. Leg Swings
Source: Greatist
Leg swings are a type of physical therapy exercise for hip pain and lower back pain. The motion of the leg swing helps to loosen the muscles and tendons around the hip joint, providing much-needed relief.
To do this exercise:
Start by standing tall with your feet shoulder-width apart
Holding onto a sturdy object for balance, swing one leg forward and back, allowing your hip to move freely
Swing your leg 10 times before switching to the other side
Leg swings are a simple yet effective way to reduce hip pain and improve mobility.
14. Donkey Kicks
Source: Healthline
Donkey kicks are a type of physical therapy exercise that can help relieve hip pain. The exercise is named because it resembles a donkey kicking its hind legs.
To do the exercise:
Start in a tabletop position with your hands and knees on the ground
Lift your right knee up, keeping it bent as you kick upward
Bring the bottom of your foot toward the ceiling and return to the starting position
Do 2-3 sets of 12-20 repetitions on each side. As you get stronger, you can increase the number of reps.
Worst Exercises for Hip Pain
When it comes to exercise, there’s no one-size-fits-all approach. What works for some people may not work for others, and what’s safe for one person may not be safe for another.
This is especially true when it comes to hip pain. Certain exercises can rapidly fatigue hip muscles, so it’s essential to be aware of them.
High-impact activities, such as running or jumping, can aggravate hip pain. These are just a few hip pain exercises to avoid. Focus on low-impact exercises, such as walking, swimming, or cycling.
Exercises like squats, lunges, and step-ups can also aggravate hip pain. It’s best to modify these exercises or avoid them altogether. Instead, focus on stretches for lower back and hip pain that don’t put as much strain on the hips.
Hip pain can make even the simplest of movements, such as walking or getting out of a chair, excruciating.
If you’re suffering from hip pain, you must consult a doctor or physical therapist to find exercises that are safe for you and won’t worsen your pain. Knowing what physical therapy exercises you should do from a professional is essential before starting any new exercise routine.
Bottom Line
Your hips are the workhorses of your body, so it’s not surprising that they can sometimes develop pain. However, there are many exercises you can do to relieve hip pain and keep your hips healthy and strong.
The 14 hip-strengthening and stretching exercises listed above are a great place to start. If you have any questions about these exercises or want to learn more about how physical therapy can help relieve your hip pain, contact Fit Club NY.
At Fit Club NY, we offer various physical therapy services that can help relieve your hip pain.
We also have a team of certified personal trainers who can create a custom workout plan for you that is designed to strengthen the muscles around your hips and help prevent further injury. Contact us today to learn more about our physical therapy services or to schedule a free consultation with one of our personal trainer.