Hip pain can range from mild discomfort to severe and debilitating, affecting quality of life. Many problems, including arthritis, bursitis, tendinitis, strains, and sprains, can contribute to or cause hip pain. Fortunately, patients can obtain relief from hip pain with physical therapy. At Twin Boro Physical Therapy, our talented physical therapists help patients regain mobility, function, and comfort.
A Twin Boro physical therapist will evaluate the patient’s hip condition, medical history, and functional abilities. Based on their initial evaluation, they will develop a customized treatment plan that may include exercises, manual therapy, and other modalities such as heat, cold, and electrical stimulation. In addition to treating the current injury, the treatment plan will help prevent further damage or future re-injury. Treatment plans are regularly reassessed and modified as patients progress.
5 Physical Therapy Exercises for Hip Pain
- Hip Flexor Stretch – Targets muscles in the front of the hip, which can become tight from sitting for long periods or engaging in activities that involve repetitive hip flexion.
- To perform this stretch, kneel on the floor with one foot in front of you and the other knee on the ground. Place your hands on your front knee and gently shift your weight forward until you feel a stretch in the hip of your back leg. Hold the stretch for 30 seconds, and then switch legs.
- Clamshell – Targets muscles in the hips and glutes, which can become weak from prolonged sitting, inactivity, or injury.
- To perform this exercise, lie on your side with your knees bent and feet together. Keeping your feet together lift your top knee as high as you can while keeping your feet together. Hold for a few seconds, and then lower your leg. Repeat for 10-15 repetitions on each side.
- Glute Bridge – Strengthens the glutes, hamstrings, and lower back muscles.
- To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Engage your core muscles and lift your hips up toward the ceiling, keeping your feet and shoulders on the ground. Hold for a few seconds, and then lower your hips back down. Repeat for 10-15 repetitions.
- Leg Raises – Target muscles on the side of the hip and help improve hip stability.
- Leg raises can be performed while lying on your side or on your back. To perform the side-lying leg raise, lie on your side with your legs straight. Lift your top leg up towards the ceiling, keeping it straight. Hold for a few seconds, and then lower your leg. Repeat for 10-15 repetitions on each side.
- Hip Rotations – Help to improve hip mobility and reduce stiffness.
- To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Keeping your knees together, lower them to one side as far as you can without letting your opposite shoulder come off the ground. Hold for a few seconds and then return to the starting position. Repeat on the other side for 10-15 repetitions.
Work With Us Today
If you are recovering from a hip injury or experiencing hip pain, contact Twin Boro Physical Therapy today to schedule an appointment with one of our certified therapists. We will work with you to develop a personalized treatment plan to help you achieve your recovery goals and get back to doing the activities you love. You can schedule your first appointment by calling 732.554.0775 or completing a new patient form on our website at https://twinboro.com/schedule-appointment.html.
