If hip pain is limiting your life, you’re not alone. Many of the patients we see at Solutions Physical Therapy & Sports Medicine have hip pain that and are struggling just like you.
You may have hip pain when you try to exercise, walk, or even just when getting out of a chair. Hip pain is often caused by tightness of specific hip muscles and weakness of others.
If you have hip pain, you need a plan to address these. The good news is there are simple exercises you can do to improve flexibility, get stronger, and get out of hip pain.
Hip flexor stretch
The hip flexor stretch stretches the muscles on the front of your hip. Hold this stretch for 30 seconds and do it 3 times on each side. Do this twice a day for maximal effect.
Bridges
Bridges are a basic exercise to help improve your hip strength. Try to go as high as you can without your back arching.
Start with 10 reps and hold for 10 seconds. Do these every other day. Try to work up to 3 reps of 30 second holds.
You should feel this mainly in your butt, but a little bit in the back of your thigh is ok too.
Side Step Down
The goal of this exercise is to control the position of your hips and your knee. Your hips and pelvis should stay parallel to each other.
The knee of your foot that is on the step should stay lined up with the middle of that same foot.
None of the exercises above should make you hurt more.
If you’ve tried these and you’re still hurting, we can help you!
At Solutions Physical Therapy & Sports Medicine, our physical therapists are experts at treating hip pain and will develop a plan to help you stop it.
Call us at 703-299-3111, or click here to request and appointment.
A member of our team will schedule you an appointment with one of our expert physical therapists.
What happens if you don’t try have a plan to get out of hip pain?
- Your don’t get exercise because your hip hurts
- You avoid playing with your kids because your afraid of hurting your hip
- You get out of shape and are more likely to get other diseases and injuries
But WITH a plan to get out of hip pain you can live the life you want again.
The exercises above are a great way to get started. They don’t require a ton of time and are pretty easy to do correctly.
But if you want an expert to listen to your unique problems and guide you to success, a Solutions Physical Therapy & Sports Medicine physical therapist will create a plan specifically for you.
You’ll feel confident that you have the knowledge and ability to get out of hip pain and do all the things you want.
Call us at 703-299-3111, or click here to schedule your appointment and start your path to healing.
Working to keep you living your best life,
The Solutions Physical Therapy & Sports Medicine Team
