Exercises For Hip Pain

Exercises For Hip Pain

A woman stretching on a mat.

There are a lot of causes of hip pain. It may be that you have experienced a sudden injury or that you have a much longer-lasting issue, such as arthritis. Your symptoms may give you a good idea of what is causing your pain, so you can get to the root of the issue and adopt the right exercise for your needs. Some of the top causes of hip pain include straining or spraining your hip. If this is the case then you may have bruising, pain, or swelling after you have done a lot of repetitive exercise. If you are over the age of 45, then you may find that you experience pain that gets worse when you walk, or that you have a lot of stiffness. If this is the case, then osteoarthritis may be to blame. On the other hand, if you experience pain or stiffness that gets worse after you have not moved then this could be down to rheumatoid arthritis.

Quick Ways to Ease Hip Pain

If you want to try and ease your hip pain as much as possible then you have to try and avoid putting too much strain on your hips. It’s a good idea for you to try and keep on moving if you can, but at the same time, do not overdo things. You might also want to try and put an ice pack or even a bag of frozen peas onto your hip as this can ease inflammation, which could help you to deal with the pain. When using ice packs try and make sure that you wrap the ice in a towel first. This will stop the joints from getting too cold, and it will also help you to stop the ice from damaging your skin. Other options include taking paracetamol and doing some gentle stretching exercises.

Things to Avoid when Suffering from Hip Pain

If you have had an injury, then it is important that you do not take any ibuprofen for the first 48 hours. You should also not carry anything that is too heavy, and do not put any extra pressure on your hips if possible.

What’s the Best Thing You Can Do for Your Hip Pain?

If you want to get your hip pain sorted out as soon as possible, then one thing that you can do would be for you to work with someone who can offer you assisted stretching exercises. Assisted stretching is quite possibly the best way for you to eliminate your hip pain as it helps to strengthen your muscles while also relieving tension. Assisted stretching is also essential if you want your body to function to the highest possible level. You are able to stretch certain body parts yourself, but there are times when it is helpful for you to have a little assistance.

Why is Assisted Stretching so Great?

One very good benefit of assisted stretching is that it is very easy for someone to teach you how to do the stretches so you can then do it from the comfort of your own home. That being said, there are some stretches that require specific assistance from a physiotherapist. Complex stretches are often called muscle energy techniques and they can greatly help you with flexibility. Some situations have shown that assisted stretching can give you far more flexibility when compared to standard passive stretching too. When you feel tightness or even pain in your body, you may feel the need to stretch so that you can give yourself some relief from your symptoms. This is actually a very good instinct. Stretching can help you to relieve tight pain, and it can also help you to increase the general movement in your body.

If you have a reduction in your range of motion, especially in your hips, then this could be down to the fact that you have restriction in the joint or more tension in your muscle. Another reason would be if you have weakness or if you have a history of pathology. A structured stretching program can help you with all of this and in most cases, you may find that it is the best way to relieve restriction that is caused by soft tissue tightness or even muscular restriction.

Importance of Hip Flexor Stretches

Do you feel as though your hip flexors have been tight lately? Your hip flexors are a group of muscles that sit right at the front of your hips, and they connect to your pelvis, as well as your lower back. They are an essential part of your muscle groups, and they also assist with the movement that involves you bringing your knee in towards your chest. This is a very important muscle group, and it is used when you walk, run, squat, and more. You will also find that this muscle group is used with more sedentary poses, such as sitting in your chair or even reclining on your couch. There are a few reasons why you might be struggling with hip pain, and most of the time, it is this muscle group that is to blame. First of all, you have to think about how many hours you spend a day sitting on your butt. Whenever you sit, you have to remember that your hips are in fact, flexed at a 90-degree angle and if you sit in this position for long enough, then you may go on to experience adaptive shortening. This means that your muscles become tighter and tighter as time goes on. If you do this often enough, then this can pull on your femur as well as your spine, causing you to experience hip or back pain.

Your hip flexors may also hurt because you have a biomechanical error, as the result of activity. This can cause your muscle groups to be overused. If you have become an avid runner in a very short period of time, then you may be overextending your legs so you can increase your stride length. This can see your hip flexors taking on too much, and you may find that your quads suffer as a result. Overuse like this can lead to tight muscles, and this can lead to you experiencing aching hips.

Another culprit would be poor posture. Rounding your torso when you sit down at your desk, walking, or even running can put your hips into a state of flexion. If you stay this way for long enough, then you may go on to experience shortened hip flexors. This is where hip stretching comes in. If you move your hips into extension with some gentle stretches, then you may find that you can lengthen your hip flexors, and this can help you to counteract some of the pain that you may be in. You may also find that you can put an end to some of the stiffness too.

Assisted Hip Stretches You Can Do to Relieve Pain

If you want to try and relieve pain, then you will be glad to know that there are a lot of assisted stretches that you can do to try and relieve the symptoms that you have. If you want to find out more about the stretches that you can do, then simply take a look below.

Standing Hip Flexor Stretch

If you want to do this exercise, then you will want to try and stand with your feet so they are shoulder-width apart. You will then need to put your hands on your hips. You then need to take your right foot back, by around a foot and a half. When you have done this, take your left knee and bend it slightly. When you have done this, raise your right heel away from the ground and try to lean forward a few inches. If you do this position correctly, then you should be able to tense your right glute. You should also experience stretching at the top of your thigh too. If you want to get the best result out of this stretch, then you will want to hold it for around 90 seconds. If you are unable to do this, then don’t worry, holding it for 30 seconds should be enough. Swap sides and then repeat, this time using your left leg to step back.

Kneeling Hip Flexor Stretch

Take a pillow and then place it on the floor. You will want to place it so it is around one foot away from a chair. If you do not have a chair, then a sofa or even a wall will suffice. You then need to kneel down. Place your right knee on the pillow and then rest the top of your right foot so it is on the chair. Take your left foot forward by a step, and then bend the knee so you are using your left leg to create a 90-degree angle. When you have done this, lean forward a few inches. When you are in this position, try and tighten your right glute. Ideally, you should feel a bit of a pull or a stretch at the top of your thigh. As with the last exercise, you will want to hold this position for between 30 and 90 seconds.

Standing Quad Stretch

To do this stretch, you will have to stand with both of your feet, shoulder-width apart. When you have gotten yourself into this position, you then need to straighten your lower back and make yourself as tall as you can. Bend your right knee and make sure that your toes are pointing both back and up. When you have done this, then take hold of your right foot by using your right hand. Pull, gently, on your ankle and bring it toward your butt. From here, you can then bring your thigh behind your other thigh, all while keeping your lower back as straight as possible. If you do this stretch properly then you should find that you feel a stretch at the front and the sides of your lower thigh. Hold this for around 30 seconds. When you have done this, you will then need to swap positions. If you feel as though you need a bit of extra support with this stretch then, it could be wise for you to rest your hand on a chair or a nearby wall.

Side Lying Quad Stretch

Lie on your right-hand side, and then bend your right arm so you can cradle your head within your palm. When you have done this, you then need to extend your left leg and rest it sideways on the ground. You need to keep your knee slightly bent here. Bend your right knee and then reach back using your left hand. When you have done this, you then need to grab your right foot. Pull your right ankle up near your butt and then make sure that you tighten your right glute. From here you can then use your right thigh so you can pull your right leg up to the ceiling. Ideally, you should feel a bit of a stretch on the outer side of your thigh. Hold this position for 30-90 seconds and then swap sides.

So, as you can see, there are many assisted stretches you can do to try and help yourself get rid of hip pain. If you want to get the best result, then it is wise for you to go and see an assisted stretching provider. When you do, you can then count on them to work with you to make sure that you are getting the result you need out of your physiotherapy. If you need some help with your assisted stretching routine, then the only thing you have to do is give us a call at 602-780-3757. You can also email us at hello@iFlexstretchstudios.com if you would prefer. Our team will then discuss the pain you have while also seeing if we can give you the help you need from the get-go.