Hip problems, whether they’re caused by injuries, muscle strains, arthritis or inflammatory conditions, often respond well to light exercise.
If you try these movements and they don’t worsen your current pain or cause new pain, do three repetitions three times per day for a week or so, then move up to four or five reps if you are able.
- Lying knee lift — Lie down with your back straight, knees bent and feet on the floor. Lift the knee on the same side as your sore hip toward your chest and place your hands behind the knee and draw it into your chest. Hold for 3 seconds, then return your foot to the floor.
- Lying knee bend — Lie down with both knees straight, then slowly bend your sore leg by sliding your foot along the floor or bed toward you as far as is comfortable. Hold this position for 2 seconds before straightening your leg.
- Side leg raise — Using a chair or table for support, and keeping your back straight lift the leg on the side of your sore hip out to the side as far as comfortable. Return your leg to the starting point.
- Backward leg raise — Using a chair or table for support and keeping your knee straight, lift the leg on the side of your sore hip back as far as comfortable. Return your leg to the starting point. It’s important to not lean forward throughout this exercise.
- Seated leg press — With your back straight, bring the soles of your feet together and as close to your groin as comfortable. Push your knees down toward the floor; you will feel a stretch on the inside of your thighs.
- Mini squat — Stand with your feet shoulder-width apart. Holding onto a chair for support if needed, bend your knees until they are over your toes, keeping your back straight and feet flat on the floor. Hold for up to 5 seconds, then slowly straighten legs.