Hip Pain

What can cause Hip pain?

Hip pain starts to typically occur from repeated motion causing soft tissues, joints, bones, nerves of the hip to have irregularities. Other causes can be trauma to the hip or spine/back problems.

What are common signs of Hip pain?

Tenders or pain in hip joint
Pain in the groin, outer hip, thigh or buttocks
Trouble moving hip or leg
Snapping or clicking sounds of hip
Painful while laying on hip

What type of exercise can help Hip pain?

Straight-leg raises to the outside:

Lie on your side, with your affected hip on top
Keep your hip and your leg straight in line with rest of your body, and keep your knee pointing forward. Do not drop your hip back!
Lift your top leg straight up toward the ceiling, about 30 cm off the floor
Hold for about 6 seconds, then proceed to slowly lower your leg back down
Repeat 8-12 times
Switch legs and repeat from step 3

Bridging:

Lie on your back with both knees bent ( 90 degrees)

Then push your feet into the floor, squeeze your buttocks and lift your hips off the floor

Hips and knees should form a straight line

Hold for 6 seconds, remember to breathe normally

Slowly come back down

repeat 8-12 times

Hip rotator stretch:

Lie on you back with both knees bent and feet flat on the floor

Put your ankle on the affected leg( on your opposite thigh near your knee)

Use your hand to gently push your knee away from your body until you feel a gentle stretch

Hold for 15-30 seconds

Repeat 2-4 times

Chiropractic Care for Hip Pain Winnipeg

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