Be sure to get the “all clear” from your healthcare provider before starting any new physical activity.
They may suggest skipping some moves or adding others based on your specific needs.
Hold each stretch for about 60 seconds and then slowly move out it.
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Stretches for hip pain can be done daily.
A word of warning: Stretching too aggressively or bouncing while you stretch may injure muscle tissues.
If you feel pain while stretching your hip, stop and check in with your PT.
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Some stretches for hip pain can be modified to allow you to safely stretch without pain.
Hamstring Stretch
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Yourhamstringsattach to the pelvis behind your hip.
These muscles work to bend your knees and extend your hips.
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Tightness here may cause pain in the back of your hips and limit your ability to move normally.
Reach for one foot at a time.
They are often tight in those who have arthritis or sit a lot.
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It does not contract, but it attaches to muscles that do.
Pain in your iliotibial band may be felt in your lateral hip.
It resides near thesciatic nerveand often gets tight if you have hip pain due to sciatic nerve irritation.
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In that case, release the stretch a bit.
If pain or tingling persists, see your physical therapist.
This can relieve pressure from nerves and ligaments and improve mobility of your hips.
These hip pain exercises can be done three to four times each week.
A safer alternative may beperforming a posterior pelvic tilt.
Monster Walks
Monster walking can help improve hip strength in a variety of muscle groups.
It also has the added benefit of being a weight-bearing exercise.
Is Yoga Safe for People With Hip Pain?
Frequently Asked Questions
There are many reasons why you may have hip pain.
Heat is generally better for chronic hip pain related to arthritis and strains.
2016;06(04).
A systematic review with meta-analysis.Int J Environ Res Public Health.
