As a physical therapist, I understand that exercise in itself is not always effective in treating pain, especially when it comes to the hip. A comprehensive approach that includes education, activity modification, modalities for pain, manual therapy, mobility exercise, and strengthening is usually more successful, but many individuals do not have access to this type of treatment. Because of this, below are some easy and effective ways to improve mobility and strength for those suffering from hip pain due to soft tissue dysfunction or weakness.
When patients present with soft tissue dysfunction, joint mobility deficits, muscle “tightness” and stiffness, then stretching exercises for hip pain can be an effective adjunct to help alleviate pain and improve function. In order for tissue lengthening to occur a stretch should be held for at least a total of 1 minute. It may be more effective comfortable to split this minute up and perform 2 to 3 repetitions of 30 second holds. Some of the more effective stretching exercises for hip pain are listed below.
Weakness and muscle imbalances in the body can lead to movement dysfunction that can turn into pain. When dealing with the hip, it is incredibly common to discover weakness in the gluteal muscles, especially the hip abductors (muscles on the side of the hip). This muscle group is often neglected in the gym, which can lead to imbalances that turn into pain. When strengthening the hip abductors, it is important to shoot for higher repetitions (ex: 2-3 sets of 15-20 repetitions) because these muscles are primarily made of type 2 muscle fibers, meaning they are more suited for endurance than strength. Below is a list of glute and hip abductor exercises for hip pain.
Confused or curious about the medical terms used above? Click here to learn about the anatomy of the hip joint.
Despite hip pain being a common complaint amongst all people, there are a few easy forms of physical therapy which can help. Exercises for core strength and stability are used to treat and prevent pain in the hips. Ergonomic education is instrumental in treating hip pain, as the source of most of the pain comes from how people sit and/or stand for long periods of time. Lastly and perhaps most importantly is keeping up with your health. Weight loss and a healthy BMI are always recommended in the treatment of hip pain.
If you are interested in scheduling an appointment at JOI Rehab for physical therapy, call (904) 858-7045.
If you want to learn more about hip pain, go to : https://www.joionline.net/trending/content/hip-pain. If you want to make an appointment for an Orthopaedic Hip Specialist, please call 904-JOI-2000, schedule online or click below.