Alleviate that nagging hip pain

Hip diagnoses most often seen are ITB syndrome, hip bursitis, and hip osteoarthritis. All are inflammatory conditions but their presentations differ in location, severity, and presentation.

  • ITB syndrome is generally painful post-exercise due to overuse and can be along the lateral hip or knee regions.
  • Hip bursitis is frequently painful regardless of activity or rest periods. Usually presents along the hip joint region, very localized.
  • Hip osteoarthritis is generally stiff and painful in the morning or after long duration sitting. After warming up the hip, symptoms seem to resolve moderately. Pain is usually diffused through the hip joint region.

Here are a few exercises to improve hip flexibility, pelvic stability, and proximal thigh strength to alleviate pain:

Hold stretch for 30 seconds. Perform 3 times on involved side.

Hold stretch for 30 seconds. Perform 3 times on involved side.

Do 1 set of 15-20 repetitions on this exercise.

Perform 1-2 sets with 10-15 repetitions.

Perform 1-2 sets with 10-15 repetitions.

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Interested in giving these a try? Download the printable version here!

As always, if these exercises increase your pain at all, or if they don’t improve your symptoms after a few days, you will probably benefit from a 1-on-1 evaluation with a physical therapist.  If you’re interested, you can hit the Request an Appointment button at the top of this page and we will get in touch with you!