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 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
- 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