Summer is full of fun activities that can really be limited by hip pain. You may be frustrated by pain deep in the front of the hip or groin. You might notice one or both of these when you’re running, or swinging a golf club, or even just walking.
Rest assured, your symptoms are not unusual, but you don’t have to put up with them. At Solutions Physical Therapy & Sports Medicine, we help people with hip pain like this every day. We can help you find the cause of your hip pain. Once you’ve found that, it’s a lot easier to quit having hip pain.
Pain in the hip and groin is often caused by tightness of your adductor and hip flexor muscles. These muscles often get tight from overuse when your gluteal muscles get weak. Here are 3 easy exercises you can do to improve your adductor and hip flexor flexibility, strengthen your glutes and quit having 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.
Adductor Stretch
This is a great exercise to stretch your hip adductor muscles. You should feel the stretch on your inner thigh and groin area. Feel free to lean forward or stand up taller to find the tightest part of your hip adductor muscles.
Hold for 30 seconds and do 2-3 reps. 1 to 2 times a day is a good frequency.
Slider Lunge
This is a great exercise to build up gluteal strength. The key is to keep most of your weight on the front (non-sliding) foot. Your front knee should stay lined up with the middle of your front shoe. It should NOT drift in toward the middle of your body.
Start off with 2 sets of 10 . Progress this by going lower or adding a third set. You can also make it more difficult by sliding your foot diagonally behind you instead of straight back.
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 an 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 quit having hip pain?
- Your hip hurts every time you walk more than a few steps
- You can’t run anymore because your hip hurts too bad
- You can’t swing a golf club without excruciating hip pain
But WITH a plan to quit having hip pain you can live your BEST life 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 quit having 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
