If you are suffering from chronic hip pain, are there solutions out there that don’t involve invasive surgery and complete replacement? You might be surprised that many experts believe simple exercises can provide tremendous relief from the pain associated with bursitis and other musculoskeletal problems.
One might think that resting the muscles is called for when there is tenderness and pain, but actually the hip flexor muscles often exhibit painful symptoms when they are underused.
Practicing a few of these simple exercises can help alleviate debilitating hip pain:
- Seated knee raise: When you are beginning to try and seek relief from sore hip flexors, you’ll want to start slowly. One easy exercise you can do while seated is a knee raise. To begin, put both feet flat on the floor while seated in a straight back chair. Gently raise one knee so that your foot comes 10-12 inches off the ground, then lower and repeat with the other foot.
- Seated leg extension: Once you have done the knee raise, again place both feet on the ground and then raise one foot so that your leg is parallel to the ground and the knee is completely extended. Do ten reps of each.
- Hip flexor stretch: Begin by kneeling so that one knee is on the ground, preferably on a yoga mat or similar surface, and the other knee is stretched out in front of you at a 90 degree angle. Move slightly forward, pushing your pelvis toward the knee, until you feel it tighten, then hold for 20 seconds. Repeat on the other side and alternate for at least five reps each.
- Butterfly stretch: Sit on the ground and grab your feet, bringing them closer to your body and hold the soles together. Slowly raise and lower both knees at the same time, mimicking the movement of a butterfly’s wings. Repeat ten times.
- Hip Hinge: Stand straight with the feet slightly apart. Bend at the hip until your torso is as close to parallel with the floor as you can comfortably get. Slowly bend back up into an upright standing position. Repeat ten times.
- Yoga squat: Stand with your feet shoulder’s width apart. Hold your hands in front of you with the palms touching, in a prayer stance. Slowly bend your knees so that your buttocks drop towards the ground, until you reach about a 90 degree angle, then stand slowly back up. Repeat ten times.
Make sure that as you do these stretches, you are listening to your body and not straining muscles that may already be sore. If you need to build up to the recommended repetitions, start small. A lot of times pain in the hips can be caused by prolonged sitting or inactivity, so make sure that you are remaining active, swimming, biking or walking in addition to doing the stretches.