Ease Your Hip Pain With Physical Therapy
If you experience hip pain, physical therapy exercises can help you increase your mobility and relieve your discomfort. Working with a physical therapist (PT) can help you figure out which workouts are right for you.
Loss of range of motion, decreased strength and muscle activation around the hip joint, and pain that affects your ability to walk or run properly are all common symptoms of hip discomfort. Physical therapy exercises for hip pain will help you regain your strength and mobility so you may resume your regular activities.
Hip discomfort can be caused by a variety of factors. These may include the following:
- Osteoarthritis is a type of arthritis that affects the joints.
- Rheumatoid arthritis is a type of arthritis that affects the joints.
- Friction syndrome of the iliotibial band
- Piriformis syndrome is a condition in which the piriformis
- Sciatica is a painful condition that affects the lower
- Tear in the labrum
- Impingement of femeroacetabluar (FAI)
- Bursitis of the trochanter
- Trauma or fracture
If you believe your hip discomfort is the result of trauma, you should see your doctor right immediately to get it checked out; a serious injury, such as a fracture, may be present, need immediate medical attention.
Hip discomfort and limitations can present itself in a variety of ways. These may include the following:
- Pain in your groin
- Pain in the front of your hip
- Lateral hip pain
- Buttock pain
- Difficulty moving your hip and leg
- Difficulty walking, running, or climbing stairs
- Pain when rising from a seated position
How stretching helps to aid hip pain:
Tightness in the muscles or capsule surrounding the joint is a common symptom of hip pain. Your hip is a ball-and-socket joint that should be able to move in all four directions: flexion, abduction, extension, and rotation. Tightness in the tissues surrounding your hip can cause discomfort by pinching muscles, ligaments, or the joint capsule itself. Nerves near your hip may be pinched or compressed, causing pain.
Physical therapy stretches for hip discomfort might help you increase your joint's mobility. This relieves strain on muscles, ligaments, and nerves, resulting in a reduction or absence of discomfort.
Stretching can also help relieve hip pain by allowing your hip joint to move freely, improving your functional mobility and reducing compensatory motions that could be causing your pain.
When completing hip stretching exercises, go carefully into each position until you feel a moderate pulling sensation around the stretchable area. Each stretch should be held for around 60 seconds before gradually releasing the stretch.
A word of caution: stretching too vigorously or bouncing during stretching might cause injury to the tissues being stretched. Excessive tugging or pulling on a muscle can cause injury, resulting in increased pain and decreased movement. Remember to move slowly and hold each stretch for 60 seconds at the end of its range.
Hip flexor stretch:
Hip flexors are the muscles in the front of your hip and thigh that become stiff when you have osteoarthritis or sit for long periods of time at work. To stretch your hip flexors, do the following:
1. One knee should be on the floor, and the other foot should be flat in front of you (as in a genuflected position).
2. Tighten your abdominals and keep your shoulders and chest up high.
3. Slide your body forward until you feel a tug in the front of your hip and thigh on the floor-knee.
4. Hold the position for 60 seconds on each side, then switch sides.
If your knee hurts on the floor, put a little pillow underneath it to cushion it. You should feel a minor strain in your thigh; extreme pain indicates that you've stretched too far. Reduce the amount you slide forward in this situation, or stop stretching and consult your physical therapist.
Hip hikers are an excellent bodyweight exercise for strengthening the gluteus medius on the lateral side of your hips. Here's how it's done:
1. Stand on the bottom step of a pair of stairs or a little 8-inch step stool. Keep a firm grip by holding onto something.
2. One leg should be hanging off the edge while you stand sideways.
3. Lower the leg that is hanging off the edge by sliding your pelvis downward while keeping your support leg straight. While doing this, keep your abs engaged.
4. Hold your pelvis in the lowest posture for a few seconds before slowly raising it up. To do this, you should feel the side of your hip on the stance leg working.
For each leg, repeat the exercise 15 times.
The piriformis muscle is a tiny, pear-shaped muscle located deep in the back of your hip. It is located near the sciatic nerve and becomes tight when the sciatic nerve is irritated, causing hip pain. To stretch your piriformis, do the following:
1. Lie down on your back with your feet flat on the ground and your knees bent.
2. Cross one leg over the other's bent knee, placing your ankle directly above your knee on your thigh.
3. With your foot flat, place your hands under the thigh of your bent knee.
4. Pull your thigh up to your sternum. A stretch should be felt in the back of your hip near the buttocks of the crossed on top foot.
5. Repeat the stretch three times for a total of 60 seconds.
If your sciatic nerve is injured, this stretch may aggravate it even more, resulting in leg pain or tingling. If that's the case, ease up on the stretch. Consult your physical therapist if the discomfort or tingling persists.
Stretching for hip discomfort can be done on a daily basis. Make an appointment with your physical therapist to check that you are stretching your hips properly.
The gluteus and hamstring muscles that support the rear of your hips are strengthened with the bridge exercise. To perform the bridge, follow these steps:
1. Lie down on your back, legs bent, and feet flat on the floor.
2. Activate your abdominal muscles.
3. By pressing your heels onto the floor, slowly lift your buttocks.
4. Raise your hips until your knees, hips, and back are all in a straight line.
5. Hold for three seconds, then slowly lower yourself back down.
6. Do ten to fifteen repetitions.
Some people with low back discomfort may find it difficult to complete the bridge and may need to reduce the difficulty level. A posterior pelvic tilt could be a safe alternative. If the bridge is causing you pain, you should contact your physical therapist.
When performing the bridge gets easier, you can make it more difficult by performing a single leg bridge:
1. Knees bowed, lie on your back.
2. Lift your buttocks off the floor by straightening one knee and holding it in the air.
3. Keep your hands in this posture for three seconds.
4. Slowly lower yourself.
If you experience hip discomfort, working with a physical therapist can help you fully recover. Your therapist will examine your condition and recommend exercises to help you increase hip mobility and strength. That way, you'll be able to return to your prior level of activity swiftly and safely.