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This hip rehabilitation exercise program focuses on strengthening the muscles that support your hip to help keep your hip joint stable. Keeping these muscles strong can relieve pain and prevent further injury.
Simple stretching, strengthening and stabilising exercises. The following exercises are designed to stretch, strengthen and stabilise the structures that support your hip. It’s important to work within your pain limits and not to overstretch yourself if you’re in pain.
The goals of the below exercises are to maximize range of motion and flexibility and work to increase the strength and control of your hips/ core. Although some soreness with exercise is expected, we do not want any sharp pain–pain that gets worse with each rep of an exercise or any increased soreness for more than 24 hours.
Hip Conditioning Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.
Hip exercises. Do all of these exercises 3 times a day on your affected side. Do each exercise 10 times.
Strengthening exercises. This type of exercise is important, as it strengthens the muscles that control your hip, and helps to stabilise and protect the joint. Try to do strengthening exercises at least two days a week. A good way to strengthen your leg muscles is to work them against resistance.
Exercises for the Hip. Gluteal Sets: Lie on your back, tighten buttocks and hold for 3-5 seconds. Repeat 20 times. Supine Hip ER/IR: Lie on your back with legs straight. Gently rotate knees out and in limited by pain. Repeat 20 times. Prone Hip ER/IR: Lie on your stomach with knees bent up to 90 degrees.
Specific exercises can improve the range-of-motion in your hip and strengthen the muscles that support the joint. Assistive devices, like a cane or supportive shoe inserts, can also help reduce stress on your joint. Your therapist may also teach you to use ice and heat treatments to help manage your pain. Medications.
Aerobic exercise like riding a bike, using a pedal exerciser, swimming or water exercises are good forms of exercise for your hip. Make a goal of 30 minutes of aerobic exercise per day. Stop if the exercise is causing more pain. 012701-004.
Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain. You will be told when to start these exercises and which ones will work best for you.