May 11, 2022 / Hip Disorders

Exercises for Hip Pain

Hip pain can be caused by a variety of underlying factors. Weak hip muscles can cause poor body mechanics when walking or performing other activities, which can eventually lead to pain. Muscles that are too tight may also cause pain and/or popping sounds in the hip during movement. Stretching and exercises can help improve the strength and flexibility of the hip muscles, decreasing pain and improving overall hip health.
Working with your child on proper stretching and exercises can help prevent hip pain. We recommend the following exercises and stretches to strengthen hip muscles:

Quadruple Fire Hydrant

  • Get down on all fours.
  • Keeping your knee bent, lift your hip out to the side.

Single-Leg Bridge

  • Lie on your back with knees bent.
  • Lift your hips off of the ground and then lift and straighten one leg.
  • Lower leg and repeat on the other side.

Side-Lying Hip Abduction

  • Lie on your side with the bottom leg straight or bent.
  • Tighten the muscles on the top of your leg, in the front part of your thigh.
  • Lift the top leg while keeping the muscle tight and your knee straight.

Half-Kneeling Hip Flexor Stretch

  • Kneel on one leg.
  • Slowly push your pelvis down while slightly arching the back until a stretch is felt on the front of your hip.

Supine Hamstring Stretch

  • Lie on your back with one leg on the ground and one leg extended straight.
  • Hook a strap on the extended leg to reach a maximum stretch.
  • Straighten the extended knee further by tightening your front thigh muscles (quadriceps.)
  • Slowly press the other leg down as close to the floor as possible.

Standing ITB Stretch

  • Stand with one leg crossed behind the other leg.
  • Bending at the waist, reach toward your back foot. 
While daily exercises and stretches may prevent or alleviate hip pain, in some cases physical therapy might be needed. At Scottish Rite for Children, our Physical Therapy experts can work with your child to create a custom home-exercise program to address their specific needs. The home exercise program can be adjusted based on your child’s pain, progress and goals.
Learn more about our Physical Therapy services.

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