Rehabilitation
Pain in your hip or hip flexors for more than 3 days at a time while doing normal things like walking up stairs, lifting your leg, or even just walking is a sign of injury. You should go to the doctor or a physical therapist to help work on stretching and strengthening your hips. If you don't listen to your body it can become chronic, which means it won't go away fully. This can prevent you from playing your sport and enjoying activities that have a lot of movement of the hip.
Pain in your hip or hip flexors for more than 3 days at a time while doing normal things like walking up stairs, lifting your leg, or even just walking is a sign of injury. You should go to the doctor or a physical therapist to help work on stretching and strengthening your hips. If you don't listen to your body it can become chronic, which means it won't go away fully. This can prevent you from playing your sport and enjoying activities that have a lot of movement of the hip.
Exercises for rehabilitation
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Bridging- Lay on your back in the position demonstrated. Slowly lift your bottom pushing through your feet, until your knee, hip and shoulder are in a straight line. Tighten your bottom muscles (gluteals) as you do this. Hold for 2 seconds and repeat 10 times.
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Hip Extension- This exercise lying on your stomach in the position demonstrated. Keeping your knee straight, slowly lift your leg tightening your bottom muscles (gluteals). Hold for 2 seconds and repeat 10 times.
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Adductor Squeeze- Begin this exercise lying in the position demonstrated with a rolled towel or ball between your knees. Slowly squeeze the ball between your knees tightening your inner thigh muscles (adductors). Hold for 5 seconds and repeat 10 times as hard as possible pain free.
Hip Abduction Sidelying-Begin this exercise lying on your side. Keeping your back and knee straight and foot facing forwards, slowly take your leg to the side tightening the muscles at the side of your thigh/hip (abductors). Hold for 2 seconds and repeat 10 times as far as possible pain free
Hip Abduction Standing-Standing at a bench or table for balance. Keeping your back and knee straight and foot facing forwards, slowly take your leg to the side tightening the muscles at the side of your thigh/hip (abductors). Hold for 2 seconds and repeat 10 times as far as possible pain free.
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Straight Leg Raise-Begin this exercise lying on your back with one leg straight and one leg bent. Slowly lift your straight leg to 45 degrees keeping your knee and toes facing the ceiling. Hold for 2 seconds and repeat 10 times provided it is pain free.
![Picture](/uploads/1/7/5/0/17507195/847244004.png)
Hip Flexion-standing at a bench or table for balance. Slowly lift your knee up as high as you can while keeping your back straight and tightening the muscles at the front of your hip (hip flexors). Hold for 2 seconds and repeat 10 times as far as possible pain free.
![Picture](/uploads/1/7/5/0/17507195/207078602.jpg)
Resistance Band Hip Extension-standing at a bench or chair for balance and a resistance band around your ankle. Keeping your back and knee straight, slowly take your leg backwards tightening your bottom muscles (gluteals). Perform 3 sets of 10 repetitions as far as possible provided it is pain free.
![Picture](/uploads/1/7/5/0/17507195/499252097.jpg)
Hip External Rotation-bend your knee and have foot flat on the floor. Take your knee to the side as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 3) . Repeat 10 - 20 times provided the exercise is pain free.
![Picture](/uploads/1/7/5/0/17507195/755601387.jpg)
Side laying hip abduction-While lying on your side, keep both knees bent and flex the hips to 30 degrees. Keeping your heels touching and pelvis still, open your knees by contracting your glute medius. These are very slow movements. repeat 10 to 15 times and switch sides.