Hip pain can infiltrate every aspect of your day-to-day life, transforming simple tasks into massive hurdles. You might find yourself wincing when you try to stand after a long period of sitting or struggling to climb stairs without pain.
Moments that should be filled with joy, like playing with children or taking a leisurely walk, may become sources of dread.
However, there is good news amidst the discomfort.
Welcome to our blog post on how to eliminate hip pain. This blog is a beacon of hope, providing accessible and effective exercises you can do at home to mitigate, and potentially eliminate, your hip pain.
Embrace the possibility of a life not dictated by pain, but defined by your ability to engage fully in the activities you love.
4 Exercises To Eliminate Hip Pain At Home
Knee Lift
The Knee Lift exercise is a highly effective method to eliminate hip pain. Engaging the muscles around the hip joint strengthens these supportive structures, consequently reducing the stress exerted on the hip.
Regular practice of this exercise can alleviate discomfort, increase mobility, and eventually eliminate hip pain.
The knee lift not only fosters muscle strength but also promotes better balance and stability, further preventing future hip injuries. Incorporating this simple yet powerful exercise into your daily routine could be a game-changing step towards a pain-free life.
To knee lift like a pro, follow these steps with flair!
- Get comfy on your back, extending those legs along the floor.
- Keep that left leg straight while you pull that right knee up towards your chest.
- Place both hands on top of that knee and give it a gentle tug towards your chest.
- Hold that stretch for a solid 10 seconds.
- Release that knee, and with grace, lower that leg back down towards the floor.
- Repeat this energizing exercise 5–10 times on each knee.
External Hip Rotation
External Hip Rotation is another effective exercise that can help eliminate hip pain. This exercise targets the muscles responsible for rotating your hip externally, which, when strengthened, can enhance hip joint stability and potentially alleviate associated discomfort.
Additionally, regular practice of External Hip Rotations can help improve your overall hip mobility and posture, reducing the risk of further injury.
Interestingly, this exercise can also contribute to eliminating knee pain. By promoting better alignment and strength in the lower body, you’re less likely to put undue stress on your knees, thus helping to prevent or alleviate knee pain.
To perform an external hip rotation, follow the steps below!
- Start by sitting on the floor with both legs extended in front of you.
- Bend your legs at the knees and bring the soles of your feet together.
- Place a hand on top of each knee and gently press them down towards the floor. Apply a comfortable amount of pressure, avoiding any discomfort.
- Hold the stretch for 10 seconds, then release and relax.
Hip Flexion
Hip Flexion is another powerful exercise to eliminate hip pain, designed specifically for those who prefer standing exercises.
This versatile movement helps to strengthen the hip flexor muscles, which are crucial for healthy and pain-free hip function.
Regular practice of Hip Flexion exercises can enhance your hip mobility, reduce stiffness, and ultimately eliminate hip pain.
Follow this handy guide to perform a hip flexion exercise!
- Stand tall and straight.
- Extend one arm out to the side and grip a sturdy surface like a wall, table, or chair for support.
- Lift your right knee slowly to hip level or as far as comfortable, while keeping your left leg straight.
- Hold this position for a second before placing your left foot back on the floor.
- Repeat the same with your left knee.
- Perform 5-10 repetitions of this exercise.
Hip Abduction
Hip Abduction is another standing exercise that can significantly help to eliminate hip pain.
This exercise involves moving your leg away from the midline of your body, which works to strengthen the muscles that support the hip joint.
Strengthening these muscles can improve stability, reduce strain on the hip, and consequently, eliminate hip pain.
Especially for those who prefer standing exercises, hip Abduction offers an easy and effective way to engage and strengthen the hip muscles in the comfort of your own home.
Here’s how to do them!
- Stand upright.
- Extend your left arm out to the side and hold onto something sturdy, like a chair, table, or wall.
- Start with your feet together and lift your right leg out to the right side. Keep your left leg straight and avoid rotating your hips.
- Hold the position for 5 seconds, then slowly return your leg to the starting position.
- Repeat this exercise 5–10 times on one leg, then switch to the other side.
Are You Ready To Speak With An Expert And Eliminate Hip Pain Today?
Hip pain can be excruciating for both the body and mind. Whether it’s recovery after surgery or watching your teammates from the sidelines, you don’t need to accept a disappointing summer.
Our job at Walkerville Physiotherapy is to help people like you, return to a pain-free life, without pills or surgery. That’s why we are offering a free Activity Readiness Assessment until the end of September.
This test allows us to create a personalized plan of action that is tailored specifically to target your pain points.
We understand some of you will have tried these exercises before and are maybe sceptical about returning straight to a clinic. That’s why we offer a free phone consult by phoning us at 8342 5544.
Allow yourself a helping hand today.