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A problem in your joint might cause you to experience pain in your groin (the upper inside area of your thigh), the front part of your leg, knee, and buttocks. You could also experience pain in the lateral (outer) part of your hip.
An Orthopaedic Surgeon might recommend to alleviate your pain and improve movement in your hip or leg. Your Orthopaedic Consultant could refer you to a Physiotherapist to treat hip pain induced by following conditions:
You could also benefit from physiotherapy hip pain exercises if you have recently undergone an operation, such as hip replacement surgery. Physiotherapy can strengthen the muscles around your joint, boost your overall health and support your recovery.
Lateral pain: Lateral hip pain exercises can alleviate pain in the lateral or outer area of your hip. These could include standing abduction exercises, where you will be asked to move your leg on the affected side of your hip while in a standing position. This exercise could be carried out while lying down on your unaffected side.
Lower back pain: Physiotherapy exercises for hip pain and lower back pain could include a range of stretches. You could benefit doing from non-weight bearing sports, such as swimming.
Referred pain: This describes pain away from the site of your hip condition or injury. Hip strengthening exercises for knee pain could improve movement and referred pain in your knee.
Pain during pregnancy: An estimated 45% of women experience pelvic girdle pain (pain in any of your pelvic joints) during pregnancy. This can cause pain in your lower back, hip, or abdomen (tummy). A Physiotherapist can provide you with exercises to strengthen your pelvic floor muscles (the muscles that support your womb and bowel). These can become stretched during pregnancy due to the weight of your foetus (unborn baby). You could also be recommended specific gluteal (buttock) and abdominal exercises to support your pelvic floor.
Pain that is aggravated by activity: If you experience increased pain after physical activity, physiotherapy could help relieve this.
Stiffness: A Physiotherapist can guide you through exercises to relieve osteoarthritis hip pain and stiffness, which will encourage movement in your hip and strengthen your muscles.
1. The Clam
The clam is a strengthening exercise for your hip and gluteal (buttock) muscles.
How to strengthen your muscles with the clam:
This exercise should be performed 10 times for at least three times a day.
2. Side leg lifting
Side leg lifts target your hip abductors muscles. These are located around your gluteal region (buttocks).
How to strengthen your muscles with side leg lifting:
You can repeat this exercise eight to ten times for each leg.
3. The bridge
Bridge exercises can strengthen and improve stability in your hips by targeting the muscles in your hips and bottom.
How to perform a bridge:
After you have achieved this position, gradually lower your buttocks to the floor.
You can repeat this bridge position 10 times.
If you are suffering with osteoarthritis, stretches or mobility exercises can improve movement in your body.
1. Hamstring stretch
A hamstring stretch can increase mobility in your hips by targeting the back of your thigh muscles.
How to improve your mobility through a hamstring stretch:
It is important to keep your back straight during a hamstring stretch. This position can be held for 20 to 30 seconds.
You should repeat this exercise at least five times.
2. Quadriceps stretch
A quadriceps stretch promotes mobility by focusing on the muscles at the front of your thigh. These are known as your quadriceps.
How to increase your mobility through a quadriceps stretch:
You can repeat this exercise at least five times.
3. Hip flexor stretches
A hip flexor stretch encourages mobility by targeting the muscles at the front of your hip and the back of your thigh.
How to increase your mobility through a flexor stretch:
You should ensure your back remains straight during this stretch.
After your hip replacement surgery, you will be seen by a Physiotherapist, who will provide you a programme of tailored exercises to support your recovery and return to your normal activities.
You will be guided through these exercises by your Physiotherapist and can start doing these as soon as possible. These could include:
1. Hip flexion exercises
Flexion exercises can support your recovery from hip replacement surgery by improving your range of motion and lowering your risk of post-surgery complications.
How to perform a hip flexion exercise:
It is recommended that you repeat this exercise 10 times.
2. Hip abduction exercises
Hip abductions can improve your range of motion and strengthen your muscles following joint replacement surgery.
How to perform a hip abduction exercise:
Repeat this abduction exercise five times for about four times a day.
3. Static quads
Static quads are another exercise that can support your recovery.
How to do a static quad:
You should repeat this 10 times.
1. A standing quad stretch
A standing quad stretch can help you manage pain from a hip impingement.
How to perform a standing quad stretch:
2. A standing hip abduction
How to do a standing hip abduction:
The following exercises can be performed to manage your symptoms from bursitis:
1. Iliotibial band stretches (ITB)
Iliotibial (IT) band exercises for bursitis target your gluteal muscles.
How to perform an iliotibial band stretch:
You should hold this stretch for 15 seconds before returning to a standing position.
2. Piriformis stretches
How to perform a piriformis stretch:
If you have performed this correctly, you should feel a tightness in your right or left buttock.
The average cost of a single physiotherapy session at one of our hospitals is £200.
You can use your private medical insurance, or our flexible payment plans to pay for the cost of your physiotherapy sessions. For more information about our payment plans that allow you the spread the cost of your care across up to five years and interest free for the first 12 months, please visit our payments page.
If you would like to arrange a consultation with a Physiotherapist, please contact a member of our team by calling us on 44141 300 6026.
Alternatively, to speak to an Orthopaedic Surgeon about a diagnosis for your hip pain, please call us on 0141 300 6026 or book your appointment online today.