The hips are the human body’s main engine and center of mass. The largest and most powerful muscle groups like the glutes, quads, and hamstrings connect the hips, and they allow you to run, jump, climb, and swim. The joint is crucial to all movement, in sports and day-to-day life, which is why persistent hip pain can be so debilitating.
As far as joints go, the hip is relatively tough and stable, but with athletes, it sees a ton of use. This repeated stress over time can lead to structural changes within the joint. Restricted hip mobility is not only correlated with hip pain but also with pain in the knees and the lower back. To overcome the pain in knee, Better consult with Ortho specialist in chennai.
Train Your Way Out
Aside from acute injuries, such as a labral tear or fracture, chronic hip pain from overuse is treatable on your own. All you can do is control the controllable which means restoring the range of motion in the joint, then developing strength and stability through that full range of motion.
Try these mobility exercises three to five times per week, for three to six weeks. If your pain doesn’t improve or continues to get worse, consult a doctor, because you could have a more serious structural issue in the hip. Even if your pain symptoms disappear, it’s good to continue with these mobility exercises for maintenance and injury prevention. If you keep your hips happy, you can reduce hip pain, improve your efficiency and athletic performance, and prevent further injury
Hip Pain Exercises for Mobility
Supine Figure-Four Stretch
What It Does: Stretches the external hip-rotator muscles (piriformis, superior and inferior gemellus, internal obturator, and quadratus femoris).
How to Do It: Lie on your back with your knees bent. Lift your left leg and cross it over the right so that your left ankle rests just below your right knee. Raise your right leg, grab your right thigh, and gently pull it toward your chest. Hold this stretch for one to two minutes, and then repeat on the other side.
Supine Hip Shifting with Internal Rotation
What It does: “This drill teaches you to simultaneously posterior tilt the pelvis while actively shifting the head of the femur to the back of the socket, both of which should decrease the sensitivity and the pinching that come with impingement.”
How to Do It: Lie on your back with your knees bent at 90 degrees and your feet flat against a wall. Walk your feet out to each side as far as you can comfortably go (internal hip rotation), but keep your thighs parallel and roughly six inches apart (squeezing a small exercise ball between your thighs helps). Tilt your pelvis back by lifting your tailbone slightly, while keeping your lower back flat on the ground. Hold this position, and gently tip your pelvis from side to side (a subtle movement).
“The knees should move up and down here, not forward and backward, while the lower back remains as stationary as possible on the ground. Perform one to two sets of 30 to 40 shifts per side.
Hamstring/Calf Stretch with Strap
What It Does: Stretches the hamstring and the calf muscles to improve flexion of the hip joint.
How to Do It: Loop a stretching strap around the ball of your foot, then lie flat on your back with your legs together and straight. Gently pull on the strap with your hands to raise your leg (keeping it straight) and induce a stretch to the calf and the hamstring—but don’t pull so far that your pelvis tilts or your hip hikes. The purpose is to keep your pelvis level, square, and stable throughout the stretch. Hold for one to two minutes while slowly easing deeper into the stretch with each exhale. Repeat on the other leg.