Three stretches to help relieve hip joint pain

If you suffer from hip joint pain, you may have felt discomfort in your thighs, glutes, groin, and inside and outside the hip joint.

Arthritis is one common cause of hip joint pain. This condition causes inflammation, stiffness, and reduced mobility to the hip joint. Wear and tear of the hip joint also causes hip joint pain. Long-term runners face hip joint pain due to the constant rotating hip joint movement from running and the wear and tear of the cartilage surrounding it. But have no fear, our experts at Continuum Wellness provide physical therapy that can help hip pain relief and help reduce the risk of undergoing surgery. Our treatments include targeted massages, targeted exercises, heating and icing to help treat hip joint pain.  

Stretches you can do right now to help relieve hip joint pain

  • Make your hips float like a butterfly — One of the most elementary moves we learned as a kid was the butterfly stretch. Although this may seem like a basic exercise, it is quite effective in helping to lessen hip joint pain. Start this stretch by sitting down on the ground or on a mat, bending your knees and bringing the soles of your feet together. Your knees should be out to the side. Slowly lean forward while bringing in your heels as close to your body as you can. While doing this, use your elbows to push your knees towards the floor gently. Hold this stretch for 30 seconds. Repeat five times.
  • Flex those hip joints — The hip flexor stretch is great at helping to reduce tension on the hip joints. Use this move to help relieve pain by kneeling your right knee on a mat or cushion, with your left knee bent in front. Placing your hand on your left leg for support, keep your back straight and ab muscles tight. Put your right hand on your right hip to keep you from bending at the waist. Now, lean forward and shift your body weight to your front leg. You should feel this in your right leg. Hold this stretch for 30 seconds and repeat it on the other leg. Repeat five times on each leg.
  • Stand up to hip joint pain — This standing stretch, also known as the standing Iliotibial band stretch, can be done standing against a wall or a sturdy object. Stand next to a wall or sturdy object and use your right hand to hold onto it for balance and support.  Next, cross your left leg over your right leg and raise your left hand over your head, reaching over to the right. Once you feel a stretch down your left hip, hold this move for 30 seconds. Switch and do the other side. Repeat this exercise five times on each side.

Let us help treat and prevent your hip joint pain by visiting our expert physical therapists at our Apache Junction, Arizona clinic today. Contact us today to schedule an initial appointment.

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