Exercises to relieve hip pain

27/11/2024

Hip pain is an uncomfortable sensation experienced in the joint, as well as in the lateral and anterior parts of the leg. The intensity of the pain can range from mild to severe and may limit the full mobility of the hip.

Maintaining movement is essential for ensuring good hip function. Simple activities such as walking or stretching are effective and accessible ways to preserve mobility and strengthen the muscles that support the hip.

Below are some low-impact exercises you can try. Perform 3 sessions of 10 repetitions for each exercise, holding the position for a few seconds during each repetition.

While lying on your back, lift your hips off the floor.

From a quadruped position, extend one leg backward, fully straightening your knee.

While standing (with or without support), raise one bent knee towards the ceiling.

Lying on your side, lift your top leg towards the ceiling with your knee straight.

While lying on your side, lift your leg, bringing your knee towards the ceiling.

Sitting on a chair with a cushion between your knees, extend your knees to their maximum stretch.