Get Moving: Effective Stretches for Hip Pain Relief
If you’re struggling with hip pain, you might feel like the last thing you want to do is move. But the truth is that exercises and stretches can be powerful in finding hip pain relief. Exercise helps strengthen the muscles around your hip joint, improving stability and reducing stress on the joint. Staying active also promotes blood flow, which is essential for healing.
Call our team at Therapy Plus Physical Therapy in Maryville today for more information if you are dealing with hip pain or would benefit from specialized treatments beyond exercises and stretches.
What are the Benefits of Stretching and Exercise for Hip Pain Relief?
Exercise might seem counterintuitive when you’re in pain, but it’s crucial for managing hip discomfort. Regular movement strengthens the muscles surrounding your hip joint, improving stability and reducing strain on the joint itself. Increased flexibility helps to reduce stiffness and improves your range of motion without discomfort. Exercise also improves balance, reducing your risk of falls that could further aggravate your hip issues. Most importantly, exercise can significantly reduce pain, both short-term and in the long run.
Here Are 5 Stretches to Help with Hip Pain Relief
While these exercises can be done at home, visiting a physical therapist can provide a tailored approach to your hip pain. They can assess the cause of your pain, teach you the proper form, and offer advanced treatment options. Our clinic’s team is here to answer your questions and create a treatment plan that aligns with your individual needs and goals. It is important to consult with a physical therapist before beginning new exercises or stretches to ensure you don’t hurt yourself.
Hip Flexor Stretch
- Kneel on one knee with the other leg in front, bent at a 90-degree angle. Gently lean forward, keeping your back straight, until you feel a stretch in the front of your hip. Hold for 30 seconds, then repeat on the other side.
Bridges
- Lie on your back with your knees bent and feet flat on the floor. Gently squeeze your glutes (butt muscles) to lift your hips a few inches off the floor. Hold for a few seconds, then slowly lower. Repeat 10-15 times.
Clamshells
- Lie on your side with your knees bent. Keeping your feet together, slowly raise your top knee towards the ceiling. Hold, then slowly lower. Repeat 10-15 times on each side.
Standing Hip Abduction
- Stand with feet shoulder-width apart, holding onto a stable surface for balance. Slowly lift one leg out to the side, keeping it straight. Hold briefly, then slowly lower. Repeat 10-15 times on each side.
Heel Slides
- Lie on your back with your knees bent. Slowly slide one heel towards your glutes, bending your knee further. Hold, then slowly slide your leg back to the starting position. Repeat 10-15 times on each side.
Ready to Take Control of Your Hip Pain?
Hip pain doesn’t have to control your life. By incorporating gentle exercises and stretches into your routine, you can start toward improved strength, flexibility, and significantly reduced pain. If you’re looking for personalized guidance and advanced treatment options, our physical therapists are ready to partner with you. We’ll create a treatment plan tailored to your specific needs, using hands-on techniques, exercise, and other modalities to help you regain mobility and live a pain-free life.
Call our team at Therapy Plus Physical Therapy in Maryville today to learn more about hip pain relief and schedule your evaluation. Let’s take those first steps together toward a more active and comfortable future.