Hip Pain Exercises

Hip pain is a very common health problem in our society. Hip pain, which can occur for different reasons, may become so severe that some people interfere with their daily activities. Hip pain treatment, which can be experienced in various conditions such as excessive use of the muscles and tendons in the hip, damage to the cartilage in the region due to aging, falls and inflammation of the tendons, can be planned in combination.

Dear readers, in this article, I will give you information about hip pain exercises. But first, I would like to make brief explanations about hip pain treatment methods and hip pain causes.

What Causes Hip Pain?

Hip joints, as the most frequently used joints, have a very resistant structure. Joint mobility is maximized in the area where the femur meets the pelvis. When we look at the anatomy of the femur, we see that this round-headed bone fits perfectly into the socket in the pelvis. The cartilage tissue in the socket section of the pelvis prevents the thigh bone from rubbing with the pelvis while walking, running or during any activity. However, this perfectly functioning mechanism can be damaged over time.

It is wrong to think that everyone who has hip pain has a serious health problem. Sometimes, the complaint of hip pain may start when you stay still for a long time or when a reverse movement occurs without realizing it. Still, it’s good to be cautious; If hip pain is very severe or persists for several weeks despite rest, physical examination and radiological diagnostic methods should be sought.


Dear patients;

  • If your hip pain complaint is very severe or persists for a long time

  • If your hip pain is getting worse with each passing day

  • If you have a fever in addition to your hip pain

  • If you experience weight loss along with hip pain

  • If you feel the need to lean forward while moving, you should seek medical assistance without wasting time.

Hip Pain Treatment

The causes of hip pain can be very diverse. Fracture or dislocation of the hip, inguinal hernia, tendonitis, sciatica, osteoarthritis, arthritis, hip injury, osteoporosis and joint membrane inflammation can be among the causes of hip pain.

In order for hip pain treatment to be carried out, it is necessary to listen to the patient’s history along with a comprehensive physical examination by the doctors. However, further tests such as x-ray, computed tomography, MRI and blood tests may be required for diagnosis. The diversity of examination methods should also be interpreted as an indicator of the diversity of hip pain causes.

In line with the results of the examination and further examinations, personalized hip pain treatment can be started. At this point, the important thing is to determine the cause of hip pain correctly. Within the scope of hip pain treatment;

  • Medication can be started.

  • Rest may be recommended.

  • Exercises that are good for hip pain can be started.

  • Vitamin supplements can be given in line with the results of blood values.

  • Injection therapy can be done.

  • Surgical options may be considered.

I recommend that you carefully read my explanations about hip pain causes and hip pain treatment methods. Trying different methods within the scope of hip pain treatment should not be thought of as applying all treatment methods to everyone who has hip pain. As always, the important thing is to listen to the person’s complaints and improve their quality of life.


Exercises That Are Good For Hip Pain

Different exercises may be required for hip pain. In particular, exercises that increase flexibility and strength increase the comfort of life for many people who experience hip pain. However, people who find it difficult to do the exercises should stop moving or do the exercises in a way that does not force themselves. These exercises can be performed during physical therapy sessions or at home after the patient learns the subtleties of movement. It should not be forgotten that if the exercises are not performed according to the rules, the pain may intensify and the area may be damaged.

Exercises that increase the flexibility and strength of the hip area can relieve hip pain, as I have just mentioned. When the muscles around the hip become stronger, the load on the joints is reduced and the pressure on the hip is relieved. Likewise, when flexibility increases, hip pain is relieved.

Important: Although there is a general consensus on exercise methods that are good for hip pain, it should be kept in mind that each patient’s needs are different. Moreover, care should be taken to ensure that these exercises are performed in accordance with the rules.


The exercises that I will list shortly can be performed daily. All these exercises have the ability to reduce tension in the hip area.

  • Lie on your back, bend your knees and place the soles of your feet on the floor. Tighten your hips and hold for 5 seconds. You can then relax your muscles. You can repeat this movement up to 30 times. If you have just started exercising, you should not push yourself too hard.

  • Lie on your back, bend your knees and place the soles of your feet on the floor. Squeeze your glutes and then lift your hips off the ground and hold for about 5 seconds. Then slowly relax your muscles and lower your hips to the floor. Do not forget to breathe during the exercise. You can repeat this movement up to 30 times. You can also rest for a few seconds between repetitions.

  • Lie on your back, bend your knees and place the soles of your feet on the floor. Then again tighten your glutes and lift your hips off the ground. In the meantime, lift one of your pressed feet 5-10 cm above the ground and switch to the other foot. In this way, you can repeat the exercise 15 times for each foot.

  • Lie on your back and lift one leg up 1 inch off the floor, keeping your knee straight. Hold this position for about 5 seconds, lower your leg and perform the same movement with the other.

  • Lie on your back, without bending your knee and without lifting your leg from the floor, open it to the side and slowly bring it to the middle position. Repeat the same movement for your other leg.

  • Lie on your stomach and put a pillow under your abdomen. Then lift one leg back 1 inch. Hold your leg up for 5 seconds, then return to your normal position and do the same with the other leg.

  • Stand up and hold onto something. Then, while in an upright position, lift one leg up without bending it, you can repeat this movement. You can then perform the same movement by raising your other leg.

  • Stand up and hold onto an object with both hands. Keeping your body upright, lift one of your legs back without bending your knees. Repeat the movement of lifting and lowering backwards according to your fitness and do the same movement with the other leg.

Apart from these exercises that you can easily perform at home, you can also practice certain exercises in the presence of sports trainers. However, you should definitely do the exercise that I will talk about now in accordance with the instructions presented to you. Otherwise, you may encounter unwanted injuries.

One of the most effective exercises that you can do safely in the gym and strengthen the hip muscles is the “squat” exercise. Do not bend your wrists and keep them straight while doing the squat exercise. Bring your heels in line with your shoulder width. Keep your head up and look ahead. Lower your hips to knee level so squat down and get help from your heels as you stand up. Squat exercises are among the most effective exercises that strengthen the hip muscles. However, do not neglect to warm up beforehand and do the movement in accordance with the instructions of the sports trainers.

VERY IMPORTANT: Dear readers, hip pain can also be directly related to being overweight. For every 1 kg of hip taken, it means an extra 3 kg of load on the hip joint. This rate will increase exponentially during walking, running or other physical activities. We should never forget that we should always provide weight control for the health of our skeletal system. In addition to these movements, you can take slow and long walks and swim if you can to reduce hip pain. When we have hip pain, if these pains become severe enough to limit our movements, we should not neglect our health checks. I wish you all a healthy day…

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