06/10/2025
To relieving pain, reducing inflammation, and improving strength and flexibility around the hip.
Here are some recommended exercises:
🔶️Stretching Exercises
1. Iliotibial (IT) Band Stretch
How: Cross the uninjured leg in front of the injured leg and lean towards the uninjured side until a stretch is felt along the outer thigh and hip.
Hold: 20-30 seconds, repeat 3 times per side.
2. Glute Stretch
How: Lie on your back, bend both knees, and place the ankle of the affected leg over the opposite knee. Pull the bottom leg towards your chest until a stretch is felt in the glutes.
Hold: 20-30 seconds, repeat 3 times per side.
3. Hip Flexor Stretch
How: In a kneeling position, move one leg forward to form a 90-degree angle at the knee. Push your hips forward gently until a stretch is felt in the front of the hip.
Hold: 20-30 seconds, repeat 3 times per side.
4. Hip Rotator Stretch
》Lie on your back with both knees bent and your feet flat on the floor.
》Place the ankle of your affected leg on the opposite thigh near your knee.
》Use your hand to slowly push your knee away from your body until you feel a gentle stretch at the front of your hip.
》Hold the stretch for 15 to 30 seconds.
》Repeat 2 to 4 times.
》Repeat steps 1 through 5 except this time, during step 3, slowly pull your knee towards your opposite shoulder until you feel a stretch at the back of your hip.
🔶️Strengthening Exercises
1. Clamshells
How: Lie on your side with both knees bent at 90 degrees. Keep your feet together and lift the top knee while keeping your hips stable.
Reps: 10-15 repetitions, 2-3 sets.
2. Bridges
How: Lie on your back with knees bent and feet flat on the floor. Engage your glutes and lift your hips until your body forms a straight line from shoulders to knees.
Reps: 10-15 repetitions, 2-3 sets.
3. Side-Lying Leg Raises
How: Lie on your side with legs straight. Lift the top leg slowly without tilting your pelvis forward or backward.
Reps: 10-15 repetitions, 2-3 sets.
Balance and Stability Exercises
1. Inner thigh lift:
Lie on your side with straight legs, with the injured hip on the bottom. Cross your top leg over your bottom leg. Put the foot of your top leg on the floor in front of you. Raise your bottom leg until it touches the top leg. Hold for 5 seconds. Then slowly lower the leg to the floor.
2. Mini Squats
How: Stand with feet hip-width apart and slowly squat down to about 45 degrees, keeping your weight on your heels.
Reps: 10-15 repetitions, 2-3 sets.
🔶️Foam Rolling
1. IT Band Rolling
Roll the foam roller along the outer thigh from just above the knee to the hip to help loosen tight fascia.
Duration: 1-2 minutes per side.
Tips:
Perform exercises 3-5 times per weeks.
