Introduction
Hip rehabilitation is an exercise conditioning program to help you return to an active lifestyle following surgery or an injury to the hip joint. As the strength and movement of your hip improve, you should gradually be able to participate in more strenuous activities such as sports.
In this video, we present a wide range of general conditioning exercises that target the muscles surrounding the hip, including both strengthening and stretching exercises.
These exercises are typically performed for 4-6 weeks or as advised by your doctor.
Muscles Targeted
These exercises target the gluteus maximus, gluteus medius, and the piriformis muscles in the buttocks, the hamstrings at the back of the thigh, the abductors, and tensor fascia in the outer thigh, and the adductors in the inner thigh.
Getting Started
You should discuss proper technique and how often you should perform the exercises with your doctor or therapist prior to starting.
It is important to warm up your muscles for 5-10 minutes at the start of each session with a low-impact exercise such as walking or cycling.
If you feel pain while performing any of the exercises, stop right away and talk to your doctor or therapist who may alter the program.
Stretching Exercises
The following stretching exercises should be performed daily.
Iliotibial Band Stretch
This exercise stretches the tensor fascia.
- Stand next to a wall on one side.
- Cross the leg near the wall behind your other leg using the wall for support.
- Thrust the side of your hip towards the wall feeling a stretch on the same side.
- Hold this stretch for 30 seconds and try not to lean forward.
- Repeat the exercise for the other side.
- Do a total of 4 stretches on each side.
Rotation Stretch
This exercise stretches the piriformis muscle.
- Sit on the floor with your legs extended in front of you.
- Cross one leg over the other.
- Twist your upper body to the opposite side using the crossed leg to help you twist further and turning your head over your shoulder.
- Hold this stretch for 30 seconds and do not lift your buttocks off the floor.
- Repeat the exercise for the other side.
- Do a total of 4 stretches on each side.
Lying knee lifts
This exercise stretches the gluteals or main buttock muscles.
- Lie flat on your back.
- Bring one knee up, grasping your shin with your hands and pulling the knee towards the chest.
- Hold this stretch for 30 seconds, keeping your lower back pressed against the floor.
- Repeat the exercise for the other side,
- Then pull both knees towards the chest together.
- Perform the entire sequence 4 times.
Lying Hamstring Stretch
This exercise stretches the hamstrings at the back of your thighs and knees.
- Lie flat on your back with your knees bent.
- Lift one leg straight up and hold the back of your thigh with your hands.
- Pull your leg towards your face as much as it will go.
- Hold this stretch for 30 to 60 seconds and try not to bend your knee.
- Repeat the exercise for the other side.
- Do a total of 4 stretches on each side.
Strengthening Exercises
These exercises are to be performed 2-3 times a week. The stretching routine is first performed followed by the strengthening exercises and then stretching again.
Hip Abduction
The hip abduction exercise strengthens the abductor muscles in the outer thigh and gluteus medius in the buttocks.
- Lie on your side with the knee of your lower leg bent.
- Keeping the upper leg straight, raise it sideways to 45 degrees.
- Hold the leg up for 5 seconds then lower it down, resting for 2 seconds.
- Repeat this movement 8 times then perform the exercise on the other side.
Hip Adduction
This exercise strengthens the adductor muscles in the inner thigh.
- Lie on your side with your legs straight.
- Cross your upper leg in front, bending your knee and resting your foot on the ground.
- Keeping your lower leg straight, raise your foot off the floor about 6 to 8 inches.
- Hold the leg up for 5 seconds then lower it down resting for 2 seconds.
- Repeat this movement 8 times then perform the exercise on the other side.
Prone Knee Bends
This exercise strengthens the gluteus maximus muscle in your buttocks.
- Lie face down on a flat surface and raise your hips with a pillow.
- Bend one knee till your foot points upwards.
- Move the raised foot up so that your thigh is raised by a few inches.
- Hold this position for 5 seconds then bring your thigh back down.
- Repeat this movement 8 times then perform the exercise on the other side.
Internal Hip Rotation
This exercise strengthens the middle hamstrings at the back of the thigh.
- Lie on your side near the edge of a table and place a pillow between your thighs.
- Place the upper leg forward and lower your foot off the table with the pillow still supporting your leg.
- Now raise your lower leg upwards keeping your knee in position. This movement will rotate your hip internally.
- Slowly lower your leg back down counting to 5.
- Repeat this movement 8 times then perform the exercise on the other side.
External Hip Rotation
External Hip Rotation strengthens the piriformis muscle in your buttocks.
- Lie on your side near the edge of a table and bend your bottom knee so that the lower leg comes off the table.
- Adjust your other leg so that you maintain balance.
- Keeping your knee in position raise the lowered foot as high as it can go.
- Slowly lower your foot back down counting to 5.
- Repeat this movement 8 times then perform the exercise on the other side.
As you get stronger you can increase the number of repetitions of each strengthening exercise and perform these exercises with a weight strapped to the ankle.
Summary
Hip rehabilitation is an exercise conditioning program to help you return to an active lifestyle following surgery or an injury to the hip joint.
Strengthening helps stabilize the hip joint, relieves pain, and prevents further injury. Stretching keeps your muscles long and flexible, reduces muscle soreness, and improves joint mobility. Talk to your doctor about which exercises are safe and effective in your situation.
If you wish to be advised on the most appropriate treatment for your hip or knee condition, please call to schedule an appointment or request an appointment online.
