Hip pain can stem from various causes, including arthritis, which leads to inflammation and joint degeneration; muscle or tendon strain from overuse or injury; bursitis, where fluid-filled sacs become inflamed; and labral tears, which affect the cartilage in the hip joint. Other factors include hip fractures, often due to falls or accidents; tendinitis from repetitive stress; and referred pain from lower back issues or other areas. Poor posture, improper body mechanics, and obesity can also contribute to hip pain by putting extra stress on the hip joint. Consulting a healthcare provider is crucial for accurate diagnosis and treatment.
Here are ten easy exercises that might help alleviate hip pain. Remember, it’s important to consult with a doctor before starting any new exercise regimen, especially if you have persistent pain or any underlying conditions, suggests Mumbai-based physical trainer Marcelle D’Souza.
Hip flexor stretch: Kneel on one knee with the other foot in front, creating a 90-degree angle. Push your hips forward gently to stretch the front of the hip. Hold for 20-30 seconds, then switch sides.
Butterfly stretch: Sit with your feet together and knees bent out to the sides. Gently press your knees towards the floor with your elbows to stretch your inner thighs. Hold for 20-30 seconds.
Standing quad stretch: Stand on one leg and pull the opposite foot towards your buttocks, holding the ankle with your hand. Keep your knees close together and push your hip forward slightly. Hold for 20-30 seconds, then switch legs.
Hip abductor stretch: Lie on your back with one leg bent and the other extended straight. Cross the extended leg over the bent one and gently pull it towards the floor with your hand. Hold for 20-30 seconds, then switch sides.
Piriformis stretch: Lie on your back and cross one leg over the other, resting your ankle on the opposite knee. Gently pull the bottom leg towards your chest to stretch the piriformis muscle. Hold for 20-30 seconds, then switch legs.
Glute bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down slowly. Repeat for 10-15 reps.
Clamshell exercise: Lie on your side with your knees bent and feet together. Lift your top knee while keeping your feet touching. Lower your knee back down slowly. Repeat for 10-15 reps on each side.
Leg raises: Lie on your back with your legs straight. Lift one leg up towards the ceiling while keeping it straight, then lower it back down slowly. Repeat for 10-15 reps on each leg.
Hip circles: Stand with your feet shoulder-width apart. Lift one knee and make small circles with your hip in both directions. Repeat for 10-15 seconds, then switch legs.
Seated forward bend: Sit with your legs extended straight in front of you. Reach forward towards your toes, keeping your back straight. Hold for 20-30 seconds.
Incorporating these exercises into your routine can help improve flexibility, strength, and mobility in your hips.
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