Hip & Pelvis Pain

Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask. Be safe. Have fun. And I hope you feel better soon.

Hip Labral Tear Stretches & Exercises

The labrum of the hip works almost like a suction cup to keep the joint stable. With a hip labral tear, the hip becomes unstable, and sometimes you feel a popping/clicking with movement as well as pain. These stretches and exercises should help relieve the pain.

The first set of exercises will be a four way hip with a resistive band while standing. Make sure you hold onto something sturdy for balance. Anchor the band onto something sturdy, and make the movements in the opposite direction of the band. Start off with hip adduction. Keeping your foot and knee straight for all the movements, pull your leg across your body slowly, and control it coming back. After doing these, you will turn facing the chair or countertop. Now kick forward for hip flexion. Turn again, and now kick out to the side for hip abduction. Finally, turn one more time, and kick behind you for hip extension. Try to keep your body upright for all of these. Start off with 10, and work your way up to 20-25. If those become easy, you can go to a heavier resistance band.

The next exercise will be a balance series. Stand on one foot, but hold onto something sturdy. Try to balance for 30 seconds to a minute. When that becomes easy, just use one finger one each side. Then just one finger for balance, and finally try balancing without holding on at all.

Now you are going to do squats. The best way to do a squat is to give yourself a target like a chair or couch. Spread your feet about shoulder width apart, and make sure your knee does not go in front of your toes.

Then you will do a lunge. You can use a block or a pillow for a target now. Put one foot back into a lunge position keeping your toes straight. Try to keep your upper body upright. You can bend your back knee down to hit the target, and slowly come back up. Start with 10 of these and work your way up to 20-25.

The last exercise will be a sideways squat using a resistive band around your thighs or ankles. Use the same techniques for a regular squat, and wrap the band around your thighs to start. As you step out, squat down. You can take several steps in one direction, and then step back without turning around

Related Videos:

Hip Bursitis Stretches & Exercises

Hip Pain Relief Exercises (4-Way Hip)

IT Band Syndrome Stretches & Exercises

These IT Band Syndrome stretches and exercises can help relieve pain and increase flexibility in your IT (ilotibial) Band. When the IT band is tight, it can cause a lot of problems in your hip and knee including hip bursitis and patellofemoral pain syndrome.

For the first stretch, take the foot of the leg you want to stretch and cross it behind your other leg. Then take the arm on the same side and bring it up and over your head. Now stretch the area by pushing that hip out to the side and hold it for 30 seconds. Do three of these.

Now you are going to do a hip hike exercise. Keeping your body upright, lift your foot slightly off the ground. Hike your hip straight upwards. Try not to lean over while doing this. Your hip is going straight up and down. If you want more range of motion for this, you can stand sideways on a step and drop your foot off when coming back down. Start off with 10 of these and work your way up to 20-25.

The next exercises and stretches will be on the ground. This stretch is a very intense stretch and will hurt some people. If you have a noodle or foam roll, lie on your side with the injured side down on the roll. Gently roll/pull your leg up and down from the hip to just past the knee. Start off with 30 seconds and work your way up to a minute.

Roll over onto your side with the side you want to work on top. The top leg is going to stay straight and pull your toes up towards you. Keep your body in a straight line as well. Try not to let your leg come forward. Also, keep your hips up towards the ceiling, perpendicular to the ground. This is going to work your hip abductor muscles. Start off with 10 of these and work your way up to 20-25.

Finally, you will do a clamshell exercise. Still lying on your side, bend both knees slightly forward. Try to keep your hips perpendicular to the ground with the top hip towards the ceiling. Slowly lift the top leg up and out, like a clamshell opening up, and then slowly back down.

Related Videos:

IT Band Stretches & Exercises

Hip Bursitis Stretches & Exercises

Hip Arthritis Stretches & Exercises

These hip arthritis stretches and exercises are easy to do in the comfort of your home and should provide some pain relief.

The first exercise will be sitting down. Make sure your back is against the chair, and your knees and hips are at about a 90 degree angle. Then you will bring your knee straight up towards the ceiling, and this is called a hip flexion exercise. Make sure you do slow and controlled movements. Start off with 10 and work your way up to 20-25. If those become easy, then you can add ankle weights.

The next exercise will be a sit to stand. Again, you want this to be controlled movements. Try not to just pop up and plop down. Put your feet about shoulder width apart and lean forward as you stand up, then stick your bottom back and have your chest forward while you sit back down. Try to also keep your feet flat and your knees behind your toes when doing this. If that is easy, you can just tap your bottom on the chair and not sit all the way back down. Start off with 10 of these, and then work your way up to 20-25.

So now get down on the ground, and you will stretch out those hip flexor muscles. Keep the knee of the leg you want to stretch on the ground, and then bring the other leg up into a lunge like position. Try to keep your back upright and straight. If you lean forward with your upper body, you won’t get a good stretch. Shift your hips forward until you feel a stretch in front of the thigh. Hold this for 30 seconds and do three of them.

Lying down on the ground in supine or on your back, you will do a hip abduction exercise. With your legs straight out, try to keep your toes pointing up toward the ceiling through the whole movement. Then slowly slide your leg out to the side, and then slide it back in. Start off with 10 of these. If you get to 20-25 and they are easy, then you don’t need to do them in this position anymore.

Now roll onto your side for the clamshell exercise. This one is harder than it looks. You want to keep your hips straight up and down, perpendicular to the floor. Your hips will want to roll back, but keep them up as much as you can. Then keeping your knees together with one on top of the other, bend your knees slightly towards your body. Then lift the top leg up slightly, like a clamshell opening up. It doesn’t have to be a big movement because you want to keep your hips from moving. Start off with 10 of these, and then work your way up to 20-25. If they become easy, you can add a weight or use a resistive band.

The last exercise is a bridge. Even though this is a simple movement, it really works the hamstrings and glut muscles. Lie on your back with your knees propped up. Slowly lift your butt off the ground until your hips are in a straight line with your chest and knees. You can go one segment of the spine at a time to really loosen up your back. Start off with 10 of these, and then work your way up to 20-25.

Click here for more hip stretches!

Hip Flexor Strain Stretches & Exercises

Here are some simple Hip Flexor exercises and stretches if you have a strain or pain in your hip flexors.

Start off standing, and get next to something sturdy you can hold onto for balance. This will stretch your hip flexor and your quad. Grab the ankle of the side you want to stretch and pull it behind you. If you don’t have enough flexibility to grab it, you can use a belt or strap to pull it up towards you. Try to keep your upper body vertical, and don’t lean forward. If you lean forward, you won’t feel the stretch. Also make sure your thigh is either even with the other side or slightly behind the other side to get the full stretch. Pull your leg backwards and up until you feel a stretch. Hold this for 30 seconds and do it three times.

Next is a hip flexor stretch in a lunge position. First start in a kneeling position. Place the knee of the hip flexor you want to stretch on the ground, and take the opposite leg and bend it in front of you at a ninety-degree angle. You might want to place a pillow under your knee to protect it. You will be in a lunge position with the knee of your injured side on the ground. Now drive the knee of the uninjured side forward away from your body. Hold for 30 seconds, and do this 3 times. If you want to stretch the groin as well, take the good side, and put it out at a 45 degree angle away from your body, then lunge towards that angle.

Now for the strengthening, lie down on your back. Bend the knee up on the good side for support. Then simply slide the bad side up and down, keeping your foot on the ground. If that is easy, you can do a straight leg raise (SLR). You want to squeeze your muscles tight to lock out the knee and pull your toes towards your head to keep the whole leg straight. This will work your hip flexor muscles when you lift your leg off the ground. Use slow controlled movements to make sure you are using the muscles and not momentum. Start off with ten, and work your way up.

Finally, you can do resistive exercises standing up. Using a resistive band, wrap it around something sturdy. Wrap the band around either leg. You will do the exercises on both legs. The leg that has the band on it is working dynamically or with movement. The other leg is working statically to keep you stable. You will keep your leg straight and try not to bend your knee. Turn away from where the band is anchored, it kick forward. You don’t have to kick high, just keep it controlled with your knee locked out.

 

Pages


DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program. As an Amazon Associate, this site earns a commission from qualifying purchases.