In this article, you will find out everything you need to know about hip pain and the most effective ways to treat it, including an advanced treatment called Prolotherapy.
Hip pain exercises can be effective at providing relief for a variety of hip conditions. Hip pain can arise from sitting all day or from chronic conditions like bursitis or arthritis. Hip pain affects mobility, decreases hip muscle strength, and can limit your ability to walk or run. If not treated properly, it may cause disability.[1]
What Are The Causes Of Hip Pain?
Hip pain can result from problems in the muscles, ligaments, or tendons around the hip joint. Pain is often felt in the upper thigh, groin, or outer hip, and may be due to aging. Common causes include:
- Fracture or trauma
- Sciatica
- Piriformis syndrome
- Rheumatoid arthritis
- Osteoarthritis
- Labrum tear
- Bursitis
- Iliotibial band friction syndrome[2]
Symptoms may include:
- Lateral hip pain
- Difficulty walking, climbing stairs, or running
- Lower back pain
- Buttock pain
- Difficulty moving the leg or hip
- Pain in the front of the hip or groin
How To Do Hip Pain Exercises
The hip is a ball-and-socket joint that should move through rotation, abduction, flexion, and extension. Tightness in surrounding structures can compress the joint and cause pain. Stretching and hip pain exercises relieve tension, improve mobility, and activate muscles around the hip.[3][4]
If your pain is chronic or severe, consult a physical therapist before starting exercises. Always perform exercises with care and under professional guidance if needed.
5 Hip Pain Exercises
These exercises target hip flexion, extension, abduction, adduction, and rotation to improve mobility and reduce discomfort. Consult a physiotherapist for a tailored program.
1. Hip Extension
- Stand straight, holding onto a chair or table for support.
- Raise your left leg backward (keep knee straight), tighten your buttocks, and hold for 6 seconds.
- Repeat on the other leg.
2. Hip Flexion
- Stand straight, hold a chair or wall for support.
- Bend and lift your right knee to hip level, hold, then switch legs.
- Repeat 6–12 times per leg.
3. Hip Abduction
- Stand straight, hold a wall or table for support.
- Raise one leg to the side (without rotating hips), hold for 6 seconds, then switch legs.
- Repeat 6–12 times per leg.
4. External Hip Rotation
- Sit on the ground with legs outstretched, thighs on a towel.
- Bend knees, press soles of feet together, and gently press knees outward with hands.
- Hold for 6 seconds, repeat 6–12 times.
5. Hip and Lower Back Stretch
- Lie on your back with knees bent.
- Slowly pull knees closer to your chest with each breath.
- Hold for 20 seconds, repeat 5–10 times per session.
Prolotherapy for Hip Pain
In recent years, Prolotherapy has built its reputation within the medical community for its clinically proven ability to treat hip pain.
Published research has proven its pain-relieving, anti-inflammatory, and regenerative benefits.
Prolotherapy involves injecting a natural regenerative solution with tiny needles. This stimulates the production of collagen cells, which are essential for repairing the damage and helping hip pain.
As prolotherapy treats the root cause of hip pain, it is considered a long-term solution, preventing symptoms from returning.
Conclusion About Hip Pain Exercises
Hip pain can significantly limit your movement and quality of life. The exercises above can help strengthen hip tissues, relieve tension, and improve function. Other beneficial exercises include quadriceps and hamstring stretches. Always start with easy exercises and gradually increase intensity. If you experience knee or hip pain during exercise, take a break and lower the intensity. Consult a healthcare professional or physiotherapist before starting a new exercise routine, especially if you have had hip replacement surgery or severe joint pain.
Frequently Asked Questions
Is walking good for hip pain?
Yes, walking is a low-impact exercise that activates hip muscles and joints without putting excessive pressure on the hip. It can help relieve pain and improve mobility.
What are the first signs of hip problems?
The first sign is usually pain in the hip or groin. Other signs include limping, stiffness, locking, trouble standing or sitting for long periods, and difficulty walking up stairs.
What does arthritis in the hip feel like?
Hip arthritis causes pain, stiffness, and restricted movement. Some people feel clicking or catching in the hip, and pain worsens with long walks, standing, or climbing stairs.
Does hip arthritis show up on an X-ray?
Yes, X-rays can show joint space narrowing, bone changes, and bone spurs (osteophytes) associated with hip arthritis.
What is the best exercise for hip pain?
Walking is often the best exercise for hip pain. Avoid repetitive hip flexion and deep squats until you have a diagnosis. Do not work through pain—listen to your body.
Should I exercise if my hip hurts?
Yes, gentle exercise can improve strength and flexibility in the hip. However, avoid exercises that cause pain and consult a physiotherapist for a tailored program.
Case Study: Prolotherapy for Hip Pain
Case: A 58-year-old office worker with chronic hip pain unresponsive to physiotherapy and medications underwent three sessions of Prolotherapy at ProHealth Clinic. The patient reported a 70% reduction in pain and improved mobility within two months, highlighting the potential of regenerative treatments for persistent hip pain.
Contact ProHealth Clinic Today for Your FREE 15-Minute Discovery Call
Don’t let hip pain control your life any longer. Join the thousands of patients who have found lasting relief through prolotherapy at ProHealth Clinic.
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Phone: +44 1234 380345
Email: info@prohealthclinic.co.uk
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Author Bio
Having performed over 10,000 procedures, Mr Eaton is one of the UK’s leading practitioners in the field of treating hip pain, with patients travelling to see him from across the UK, Europe, and the Middle East.
With over 12 years of clinical experience, Oliver is dedicated to helping patients understand their symptoms associated with hip pain and providing effective treatment options to alleviate them.
He qualified in Prolozone Therapy and Prolotherapy in America with the American Academy of Ozonotherapy. He continued on to complete further qualifications at the Royal Society of Medicine, Charing Cross Hospital in London, Keele University’s Anatomy & Surgical Training Centre, and the medical department of Heidelberg University in Germany.
Over the years he has had the privilege of treating many elite-level athletes, including both Olympic and Commonwealth medallists.
LinkedIn profile: Oliver Eaton
References
- Wilson J, Furukawa M. Evaluation of the Patient with Hip Pain – American Family Physician. Am Fam Physician 2014:27-34.
- Bedi A, Dolan M, Leunig M, Kelly BT. Static and Dynamic Mechanical Causes of Hip Pain. Arthrosc J Arthrosc Relat Surg 2011;27:235–51. https://doi.org/10.1016/j.arthro.2010.07.022.
- Hammer AM, Hammer RL, Lomond KV, O’Connor P. Acute changes of hip joint range of motion using selected clinical stretching procedures: A randomized crossover study. Musculoskelet Sci Pract 2017;32:70–7. https://doi.org/10.1016/j.msksp.2017.08.011.
- Hernández-Molina G, Reichenbach S, Zhang B, Lavalley M, Felson DT. Effect of therapeutic exercise for hip osteoarthritis pain: Results of a meta-analysis. Arthritis Care Res (Hoboken) 2008;59:1221–8. https://doi.org/10.1002/art.24010.