If your hips hurt, doing some gentle hip pain exercises to help make your hips feel better, less pain and move easier. You can do these hip pain relief exercises at home. Make sure to ask a grown-up or doctor best exercise for hip pain before you start.
What Is Hip Pain?
Your hips help you walk, run, and move your legs. Sometimes, your hips can hurt because of an injury, sitting too long, or getting older. Doing hip stretches and exercises can make your hips stronger and less sore.
Exercises to Help Make Your Hips Feel Better
1. Hip Stretch
- Kneel down on one knee.
- Put your other foot in front with your knee bent.
- Push your hips forward slowly until you feel a stretch in the front of your hip.
- Hold for 20 seconds.
- Switch legs and do it again.
2. Butterfly Stretch
- Sit on the floor.
- Put the bottoms of your feet together.
- Let your knees fall out to the sides.
- Hold your feet and gently press your knees down.
- Hold for 20 seconds.
3. Figure Four Stretch
- Lie on your back with knees bent.
- Put your right ankle on your left knee.
- Pull your left leg toward your chest.
- You will feel a stretch in your right hip.
- Hold for 20 seconds.
- Switch legs.
4. Side Leg Lifts
- Lie on your side with your legs straight.
- Lift your top leg up slowly.
- Put it down slowly.
- Do 10 times.
- Switch sides.
5. Clamshell Exercise
- Lie on your side with knees bent and feet together.
- Lift your top knee up like a clam shell opening.
- Put your knee down.
- Do 10 times on each side.
6. Hip Bridges
- Lie on your back with knees bent and feet flat on the floor.
- Lift your hips up to make a straight line from your shoulders to your knees.
- Hold for a few seconds, then lower your hips.
- Do 10 times.
7. Leg Swings
- Stand and hold onto a chair or wall.
- Swing one leg forward and backward, then side to side.
- Do 10 swings each way on both legs.
Tips to Stay Safe
- Move slowly and gently.
- Stop if it hurts a lot.
- Try to do these exercises every day or every other day.
- Wear comfy clothes and use a soft mat if you want.
When to Ask for Help
If your hip pain gets worse or does not get better after doing these exercises for a few weeks, tell a grown-up and see a doctor.
Summary
Doing these easy exercises can help your hips feel better and stronger. Also all these exercises are hip pain exercises for seniors and beginners and Remember to be gentle and listen to your body. With practice, your hip pain can get smaller, and you can move more easily!
Frequently Asked Questions (FAQs)
1. What exercises help with hip pain?
Simple stretches like the butterfly stretch, figure four stretch, and hip flexor stretch help. Also, exercises like leg lifts, clamshells, and hip bridges make your hip muscles stronger.
2. How often should I do hip exercises?
Try to do these exercises about 3 to 5 times every week. Doing them regularly helps make your hips feel better faster.
3. Can kids do hip pain exercises?
Yes! Kids can do gentle hip exercises if they have hip pain. But it’s important to ask a doctor or grown-up first.
4. What if my hip hurts more when I exercise?
If you feel sharp or bad pain, stop the exercise right away. Tell a grown-up or doctor so they can help you.
5. Can these exercises fix all hip pain?
These hip pain exercises help many kinds of hip pain, but not all. If your pain does not get better, you should see a doctor.
6. How long will it take for my hip to feel better?
If you do the exercises regularly, your hip might feel better in a few weeks. Everyone is different, so be patient and keep trying.
7. Do I need any special equipment for hip exercises?
No special equipment is needed. You just need a soft place to lie down and a chair or wall to hold for balance.