Hip pain is generally associated with discomfort in the hip joint and is located where the thigh bone joins the pelvis. There is a wide variety of causes of hip pain. Some of which can be temporary or more severe and permanent.
Some causes of hip pain include arthritis, injury, aging, disease, sciatica, and under or overuse. Those who suffer from hip pain may experience redness, swelling, joint or groin pain, or in worse cases, decreased movement of the hip. Thankfully there are ways to manage hip pain at home.
Here are a few stretches and exercises that can help reduce pain in the hip. Always be sure to consult with your doctor before starting any new exercise routine while you are experiencing hip pain.
Fire Hydrant – To properly perform this exercise, begin with the hands and knees down on the floor (on all fours). While keeping the right knee on the floor, lift the left leg outward toward the sky. Be sure to keep the left knee bent. The thigh should be parallel with the floor during this movement. Focus on keeping the neck and back aligned. Gently lower the left leg and repeat on the right side.
Donkey Kick – This exercise helps strengthen the hip and muscles and joints associated with the hip. To perform this exercise, start with your hands and knees on the floor. Keeping the right knee on the floor, lift the left foot toward the sky. Hold for a few seconds, then return the left knee to the floor and begin raising the right foot to the sky. Repeat.
Hip Flexor Stretch – To perform this stretch, put your left knee on the floor in a lunge position with the right leg bent at a 90-degree angle, be sure to keep the right foot flat on the floor. Move your pelvis and torso back and forth for a few repetitions. Then switch legs and continue reps.
Butterfly Stretch – To perform this stretch, you need to be in a sitting position on the floor with the soles of the feet together. Lift your knees up and down slightly, imitating a butterfly.
Yoga Squat – To ensure this exercise is done properly, stand up straight with your feet flat on the floor. The feet should be shoulder-width apart. Press the palms of your hands together in front of your chest. While bending your knees, drop the buttocks down to the floor. Repeat this movement 5-10 times for 3 sets.
Performing these simple stretches and exercises targeted toward the hips helps reduce hip pain and discomfort. Be sure to check with your doctor if the pain worsens.
If you or a loved one are experiencing hip pain and would like more ways to find relief in Columbus, Dublin, Westerville, or any nearby city in Central Ohio. Call Innovative Medical Centers (614) 412-5009.