Hip pain can be really frustrating and make life miserable. Pain is often deep in the front of the hip when you put weight on your leg and sometimes sharp when you lift your leg up. Getting into and out of a car, walking, and climbing stairs are often challenging and painful. At Solutions Physical Therapy & Sports Medicine, we help people with hip pain like this every day. We can help you understand the cause of your hip pain so that you can stop it.
Pain in the front of your hip is often caused by tightness in some muscles and weakness in others. Here are 3 easy exercises you can do to improve your flexibility and strength and get rid of hip pain.
Hip flexor stretch
This 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 the best results.
Split Squat
This is a great exercise to maintain hip flexibility and demonstrate core control. The key is to maintain a straight line through the shoulder, spine, hip, and knee of your back leg.
Start with 2 sets of 10 reps and hold for 5 seconds at the bottom. Do these 2-3 days a week. Try to work up to 3 sets of 10.
When done correctly, these can help improve quad and hip flexibility as well as core and ab control, making you less likely to have hip pain.
Hip Flexor Strengthening
Hip flexors often get tight due to chronic weakness. This exercise helps to build strength and endurance in your hip flexors.
You can do this exercise without a band to start. As it gets easier you can add a band for resistance.
You should feel this working in the muscles in the front of your hip. Do 3 sets of 15 reps and as it gets easier.
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 have a plan to get rid of hip pain?
- Your hip hurts every time you get into and out of the car
- You avoid going to sporting events because it hurts to stand too long
- You stop exercising and are more likely to get other diseases and injuries
But WITH a plan to get rid 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 lot 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 in Alexandria or Springfield, VA will create a plan specifically for you.
You’ll feel confident that you have the knowledge and ability to stop 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
