4 EASY Physio Exercises that Reduce Hip Pain FAST!
Recently in the clinic (and with the presence of this BEAUTIFUL summer), we have seen an uptick in the number of people that are seeking help for hip pain. This is a pretty typical trend as people are outdoors doing things like hiking, traveling on long road trips, and competing in high intense activities like soccer or football.
From the avid athlete striving for optimal performance to the office worker seeking comfort during long hours of sitting, hip pain can strike anyone, at any age or activity level. Whether it's a dull ache or a sharp twinge, understanding the hip pain is the first step towards getting back to what you love!
Before we get started, let me introduce myself. My name is Stephen Uhrbach and I am a physical therapist at MOMENTUM Physical Therapy in Okotoks, Alberta. I lead a team of talented physiotherapists who routinely help people (like you!) recover from any ache or injury - including hip pain - that you might have!
In this blog, we will delve into the world of hip pain, unraveling its common causes and symptoms. But it's not just about the pain – it's about the solutions. We'll reveal four physiotherapy exercises that you can do to help reduce your hip pain today! We will also discuss the importance of seeking professional help, such as physiotherapy, in addressing hip pain when it just won’t seem to go away.
So, whether you're here to gain a deeper understanding of your own hip pain, seeking insights to help a loved one, or simply curious about the hip, you're in the right place.
Let’s Meet Our Dancer.
Now, before we talk about what causes hip pain, I want you to meet a recent physio client of ours who overcame her hip pain.
Say hello to Emily.
Emily is a local hip hop dancer who LOVES to dance. Last spring, with an increase in training, her hips started hurting. At first her pain was a dull ache on the outside of the hip that she tried to ignore. Unfortunately, the pain didn't go away, and simple things (like walking up stairs and putting her pants on) became sore and painful.
When Emily could bear it no more, she reached out to us here at MOMENTUM and connected with one of our physical therapists.
At MOMENTUM, Emily received hands on treatment (which included IMS) from her physiotherapist. Our trainer showed Emily exercises and stretches that she could do to make her hips stronger and more flexible. Emily stuck with her treatment plan and saw improvement! Her pain lessened, and she returned to dance.
With help from our Physiotherapists and trainer, Emily's hips healed. She is back to hip hop dance 100% and doing great!
If you are having hip pain, we want you to have the same journey as Emily!
—-Hip pain can feel different for everyone.—-
It can present as a deep, gnawing discomfort on the outside of the hip. For others, they feel a sharp, stabbing sensation in the groin region. Hip pain can radiate to the lower back or thigh and can also create a sense of tightness or restricted movement. Some hip injuries and pain worsen at night when you are laying down, while others get aggravated during specific activities.
Activities like walking, sitting, or turning the hip can trigger varying degrees of pain, sometimes accompanied by catching or aching.
As you can see, the experience of hip pain can be different for everyone. The type (and amount to pain that you feel) depends on the underlying cause and severity of your hip pain.
The type of pain that you feel around your hip can give you clues to what you are dealing with - so lets jump into the common causes that lead to hip pain.
6 Reasons Your Hip Might Hurt
1. Muscle Imbalances and Weakness:
Sometimes, the muscles around your hips can get unbalanced. Some might become too tight, while others are not strong enough. We see this often in people who sit for long periods of time (either at work or in the car). This imbalance can lead to pain and stiffness and will affect your day to day function for when you do try to get active! People with muscle imbalances usually feel deep aching through the hip after a strenuous day of activity.
2. Doing Too Much of the Same Thing:
Imagine doing the same move over and over again. With time, repetition can lead to pain and muscle breakdown. This happens to individuals who run or walk a lot or to other individuals who do repetitive movements in activities such as golf, tennis, or soccer. Highly repetitive sports are notorious for overusing muscles and causing pain or injuries. People with overuse injuries in their hips usually feel better with rest and worse when they participate in the repetitive motion causing their pain.
3. Arthritis:
Sometimes, as we age, our hips can feel a bit sore and stiff. Arthritis begins to set in when your hip joint itself starts to wear out. The smooth lining of the hip socket begins to break down and be replaced with rough arthritis. The onset of arthritis is gradual but progressive and often feels like a dull ache that radiates into the outer hip or groin. Most hip arthritis feels very stiff first thing the morning but loosens up with activity.
4. Tears in the Hip Labrum:
Picture a tight elastic band that holds the hip joint together. Sometimes, this elastic band can get a little tear after a forceful fall (such as a hard land in figure skating or coming off a horse) Ouch! Hip labrum injuries often feel like there is a catch or pinch deep in the hip joint with certain movements.
5. Bursitis:
Did you know there are little sacs with fluid in your hips? They're like cushions for your joints. But if they get swollen, it's called bursitis. The often get swollen if you take impact directly on the bursae (such as with a fall) or they can get irritated when you develop an overuse injury. People with bursitis usually have high levels of discomfort in very pin point locations.
6. Muscle Tears and Bone Breaks:
Accidents happen, and sometimes your hips can get injured. Muscles (the gluteal, hip flexor, and goin muscles) make up the stabilizer muscles of the hip joint and can become torn or overstretched with injury. Likewise, the femur and pelvis make up the rigid stability of the hip joint and can break with force. Both of these types of injury can be really painful and often come with very vivid stories of how you got injured.
Oh those hips…
As you can see, there are a number of reasons why your hips might be feeling grumpy. It is important to understand what is giving you the hip pain in order for you to successfully reduce and resolve the hip pain. For any traumatic injury or serious hip pain, we always recommend that you visit a physical therapist to evaluate your hips and determine the root cause of your hip pain. Getting the expert diagnosis is crucial to your success.
Saying that, there are a number of things that you can try and home to help reduce your hip pain today. Below you will find four physio exercises designed specifically to help people reduce their hip pain. Continue reading to learn about what you can do at home to help reduce your hip pain today!
How to Fix Hip Pain FAST:
Physio Exercise 1: Glute Release
Equipment Needed: a myofsacial ball or a lacrosse ball
Are your hips feeling a bit tight? Don't worry – a myofascial ball glute release can help you loosen up and feel better. This technique is like a gentle massage for your glutes, which are the muscles in your buttocks. Follow the steps below to help loosen up your hips:
Step 1: Gather Your Tools: Find a comfy spot where you can lie down, like a soft carpet or a yoga mat. You'll need a myofascial ball – such as a lacrosse ball.
Step 2: Position Yourself: Sit down and bend your knees, placing your feet flat on the ground. Put the myofascial ball under one of your buttocks – that's your glute.
Step 3: Roll Slowly: Shift your weight onto the glute with the ball under it. This helps the ball press into your muscle. Move your body gently back and forth or in small circles, letting the ball roll under your glute.
Step 4: Breathe and Relax: As you roll, take slow breaths. Try to relax your glute muscles - this exercise will feel a bit uncomfortable and deep breathing while you roll will help the muscles loosen quicker.
Step 5: Find Tender Spots: If you feel a spot that's a bit tender or tight, stay on it for a few seconds. Hold each spot until you feel the soreness of the glue lessen a little. Your pressure should be uncomfortable but not intolerable.
Step 6: Switch Sides: After a few minutes, switch to your other glute. Move the ball under the other side and repeat the rolling and relaxing process.
Step 7: Be Kind to Yourself: Remember, the goal is to feel better, not to hurt. If something doesn't feel good, you can lighten the pressure. Repeat this exercise daily.
Physio Exercise 2: Figure Four Glute Stretch
After you have rolled out your gluteal muscles, in order to maintain the looseness created by the myofasical ball, we need to stretch the glutes.
Figure-Four Stretch:
Step 1: Find a comfy spot to sit on the floor or a chair.
Step 2: Cross your right ankle over your left knee, making a shape like the number four.
Step 3: Gently press down on your right knee to feel a stretch in your right glute. You can use your hand to help guide your knee if needed.
Step 4: Hold the stretch for about 15-20 seconds while taking slow breaths. Feel the stretch in your glutes. Repeat this 3-5 times.
Step 5: Switch sides and repeat the stretch with your left ankle over your right knee.
Remember, when you're doing glute stretches, it's important to listen to your body. You should feel a gentle pull or stretch, but not pain. If something hurts, ease up a bit.
Physio Exercise 3: Hip Flexor Stretch
After loosening up the glutes and the back of the hips, it's time we turn our attention to the front of the hip. The hip flexor stretch targets the muscles at the front of your hips, helping them loosen up and giving you more freedom to move. Let's dive into how you can do this gentle and effective hip flexor stretch:
Kneeling Hip Flexor Stretch:
Step 1: Find a soft spot on the floor and kneel down on one knee. Make sure your back is straight, like a superhero standing tall.
Step 2: Put your other foot in front of you, so your knee is bent at a 90-degree angle. It's like you're taking a big step forward.
Step 3: Slowly push your hips forward a little. You should feel a gentle stretch in the front of your kneeling leg's hip.
Step 4: You can place your hands on your hips or raise them up toward the ceiling for a deeper stretch.
Step 5: Hold this stretch for about 15-20 seconds while taking nice, deep breaths. Repeat this 3-5 times.
Step 6: Relax and switch sides by kneeling on your other knee and stepping your opposite foot forward.
Remember, the key to a good hip flexor stretch is to go gently and listen to your body. You should feel a comfortable pull in the front of your hips, but not pain. If something hurts, ease up a bit.
Physio Exercise 4: The Glute Bridge
Once we have loosened the tightened and shortened glutes and hip flexors, it is time to re-active the proper hip stabilizing muscles. The glute bridge exercise is here to help you build strong and sturdy hip muscles! Let's break down the steps to perform this awesome exercise:
Step 1: Get in Position: Lie down on your back on a comfy surface like a yoga mat or a carpet. Bend your knees and place your feet flat on the ground, hip-width apart. Your arms should rest beside you, palms facing down.
Step 2: Set the Stage: Press your feet into the ground firmly, making sure your heels are close to your glutes (your buttocks).
Step 3: Lift Your Hips: Take a deep breath, squeeze your gluteal muscles, and gently push through your heels. As you exhale, lift your hips off the ground. Your body should form a straight line from your shoulders to your knees.
Step 4: Squeeze Your Glutes: At the top of the bridge, give your glutes a little squeeze. Imagine you're holding a tiny ball between your cheeks – that's how you know your glutes are working!
Step 5: Hold and Breathe: Stay in the lifted position for a moment or two, breathing naturally. Keep your core engaged (like you're bracing if someone was going to punch you in the stomach) to help stabilize your body.
Step 6: Lower Down Slowly: Gently lower your hips back to the ground.
Step 7: Repeat and Rock: Do the glute bridge again! We usually recommend shooting to complete 20-30 repetitions.
The glute bridge is a foundational exercise that we use to make your glutes super strong. It's fantastic for your hips, lower back, and even your core muscles.
So, what’s next?
If your hips are feeling less than awesome and these four exercises didn’t seem to fully resolve your hip pain, it's time to take action!
At MOMENTUM Physical Therapy in Okotoks, we treat all forms of hip pain. Our talented team of physical therapists and massage therapists have helped people with a wide range of hip pain and injuries. If you are looking to finish of the summer strong and get those hips back to feeling 100%, reach out to us today at 403-982-5600 or online to book your appointment today!
So, here's your call to action: connect with a MOMENTUM physiotherapist today to get those hips feeling better! You'll be on the path to recovery in no time. Book online here!
Our award-winning team here at MOMENTUM Physical Therapy- in Okotoks, is ready to help! Give us a call today at 403-982-5600 to get booked in with one of our awesome physiotherapists, massage therapists, or trainers. Or feel free to book online HERE!
We’re here for you!
Frequently Asked Questions
How can physiotherapy help with hip pain?
Physiotherapy plays a crucial role in addressing hip pain by utilizing specialized techniques and exercises. A skilled physiotherapist will assess your condition, identify muscle imbalances, joint limitations, or other contributing factors. They'll then design a personalized treatment plan that may include targeted exercises to strengthen weak muscles, stretches to increase flexibility, and manual techniques to improve joint mobility.
Physiotherapy aims to address the root causes of hip pain, promote healing, and enhance your overall hip function, allowing you to regain mobility and enjoy a pain-free life.
Is physiotherapy suitable for all types of hip pain?
Yes, physiotherapy can be beneficial for a wide range of hip pain conditions. Whether you're dealing with muscle strains, joint inflammation, overuse injuries, or even post-surgery rehabilitation, physiotherapy can provide tailored interventions to address your specific needs. Physiotherapists are trained to assess and treat various hip-related issues, ensuring that the treatment plan is customized to your condition, helping you find relief and improve your hip health.
Can physiotherapy prevent future hip pain?
Absolutely! Physiotherapy not only helps in managing existing hip pain but also plays a significant role in preventing future discomfort. By identifying and addressing muscle imbalances, poor movement patterns, or biomechanical issues, physiotherapists can provide you with tools and exercises to strengthen and support your hips.
Additionally, they can offer guidance on proper posture, body mechanics, and techniques to minimize strain during everyday activities. Through proactive measures and expert guidance, physiotherapy empowers you to maintain optimal hip health and reduce the risk of recurring pain in the future.
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Momentum Physical Therapy, located in Okotoks, Alberta, is ‘Here for YOU’.
If you are experiencing shoulder pain, have a back injury, or you just want to learn more about how massage therapy and physiotherapy can help heal your pain, don’t delay and call MOMENTUM Physical Therapy today. You can reach registered physiotherapists and massage therapists at MOMENTUM, located in Okotoks, by calling 403-982-5600. We look forward to helping you feel you best again.