Exercises to Relieve Hip Pain

You're not alone! Hip pain is a common condition that affects people of all ages. The good news is, there are many things you can do to help relieve your hip pain.

Learn exercises for hip pain, and other tips to help reduce the severity of your symptoms.

What is Causing my Hip Pain?

If you have hip pain, it may mean that you have hip arthritis, bursitis, or hip dysplasia. Hip pain doesn’t always mean that you have an underlying condition; your pain may be triggered from previous injury, repetitive motions, or simply sitting for too long.

What Exercises Can Relieve my Hip Pain?

1. Hip Rotation

Start by laying on your back with your knees bent (your feet should be flat on the floor). Move your knees to your right and your head to the left. Hold this pose for 15 seconds. Repeat on the other side.

2. Bridge

Lie on your back with your knees bent. Make sure your feet are flat on the floor and are hip- width apart. Push your hips toward the ceiling and move them back to the floor. Repeat this motion 10-15 times.

3. Side Leg Raise

Start by laying on your side with your legs straight. Lift on leg straight up towards the ceiling and gradually lower it. Repeat 10 times and then switch to your other side.

4. Butterfly Stretch

Sit on the floor with your feet together and knees bent. Using your hands, gradually bring your knees towards the floor and hold for 15 seconds. Repeat 3 times.

5. Ankle Grab

Start by standing up straight with your feet shoulder-width apart. Then grab your right ankle and bring your heel towards your butt. Repeat on the other side. Do this 10 times.

Things to Avoid

Avoiding things that make your hip pain worse is just as important as relieving it. Here are some tips to avoid and prevent hip pain:

• Weight-bearing exercises
• Running
• Squats
• Inflammatory foods
• Sitting too often

How Else Can I Relieve my Hip Pain?

Stretching and strengthening exercises are just one of the many ways you can relieve your hip pain, but it might not be enough. Being more active, eating healthy, losing weight, taking over-the-counter medication, and using cold/hot therapy are all conservative ways you may be able to relieve your hip pain.

Do I Need to See a Hip Specialist for my Pain?

If you are not seeing improvement with conservative treatment options and your pain persists, come see one of our hip doctors in Nashville or Franklin, TN about other treatment options like injections, physical therapy, or surgery.

Author

Marina von Rutenberg Marina is the Marketing Coordinator for Elite Sports Medicine + Orthopedics. She has been writing and reviewing medical content since 2021. https://www.linkedin.com/in/marina-von-rutenberg/