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Effective Physical Therapy Exercises For Relieving Hip Pain

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Action Physical Therapy
Effective Physical Therapy Exercises For Relieving Hip Pain

Hip physical therapy in Pennsylvania is an effective way of treating hip pain. There are a lot of possible causes of hip pain, ranging from injuries and strains to inflammatory and arthritis disorders. Gently exercising your hips can relieve pain and restore mobility. Here are some effective exercises to help strengthen your hips, relieve hip pain and improve joint mobility.

Things to consider before starting exercising

Strength and flexibility are key to relieving hip pain. While these exercises may result in discomfort, they shouldn’t aggravate pain since the discomfort is just temporary. If an exercise causes further pain, it is important to stop doing it and do it gentler or slower or even change completely to another exercise. If you have had a knee replacement recently then you need to consult a physiotherapist or a doctor before doing any exercise below.

Before you start exercising it is crucial to strengthen the muscles around your hip joint. Doing this will improve joint mobility and reduce stiffness. You should perform these exercises at times when you are feeling the least amount of stiffness and pain. The best time to do them is after a bath or a warm shower when your muscles are more relaxed.

Knee lift

Start by lying on your back and extend both legs flat along the floor. Keep your left leg as straight as possible and pull your right knee towards your chest. Put both hands on top of your knee to help pull it towards the chest. Maintain in this position for 10 seconds and let go of the knee. Gently lower your leg toward the floor and repeat depending on your hip physical therapy instructions from your physiotherapist.

External hip rotation

To do this exercise, start with sitting on the floor with both your legs out in front. Bend your legs at the knees and press the soles of the feet together. Put a hand on top of each knee and push them both down towards the floor. Make this a stretch by applying pressure to the knees but make sure you don’t push them further and feel uncomfortable. You can hold and stretch for ten seconds and relax.

Double hip rotation

To do this exercise, start by lying on the back. Bend your knees and bring them towards the body until your feet are flat on the floor. Rotate the knees to the left and lower them toward the ground. Rotate your head to face the right and keep your shoulders against the floor. Maintain this position for around 30 seconds and then slowly return both the knees and the head to your starting position. Repeat this exercise on the opposite side.

Hip and lower back stretch

To do this exercise during your hip physical therapy in Pennsylvania sessions, you should start by lying on the back and then bend your knees. Bring your knees towards your body until the feet are flat on the ground. Use your hands to pull both knees toward your chest. Pull the knees closer to your shoulders as you breathe deeply. Go as far as you are comfortable.

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