Often, people think that when pain occurs, the best course of action is to rest the muscles. However, some muscles, like the hip flexors, are more prone to pain when inactive or underused.
Let’s take a look at six simple stretches you can add to your daily routine to help alleviate and even prevent stressful hip pain. Remember to begin slowly.
Seated knee raise : Start by sitting straight up in a chair. Place both feet flat on the floor. Slowly raise one knee, lifting your foot 10-12 inches off the floor. Gently lower your foot down and repeat on the opposite side. Do this 3-5 times on each side.
Seated leg extension : After you have completed your seated knee raises, stay in the same position. Sit in your chair with both feet flat on the floor. Gently lift one foot as you stretch your leg outward, keeping it parallel to the ground with your knee fully extended. Slowly bend the knee and place your foot back on the floor. Switch sides and repeat this ten times on each side.
Flexor Stretch : Using a yoga mat or a blanket, start by kneeling on the ground with one knee while keeping the other knee in front of you at a 90-degree angle. Gently push your pelvis forward towards the knee until you feel a slight tightening. Hold that position for 30 seconds. Repeat on each side up to 5 times.
Hinge : Start this stretch standing with your feet shoulder-width apart. Bend at hips until your stomach is as parallel to the floor as you can get. Gently release and slowly stand up straight. Repeat this stretch up to 10 times. You should not experience any pain. Be sure not to push your limits.
Squat : Standing with your feet shoulder-width apart, place your hands out in front of you, and bring your palms together in a prayer position. Bend your knees slowly as you bring your rear towards the ground at a 90-degree angle. Slowly stand back upright. Repeat this up to 10 times.
Butterfly : Sitting on the ground, bring the souls of your feet together, and gently pull in towards your body. Raise and lower the knees to replicate the movement of butterfly wings. Repeat this ten times.
Adding these simple stretches and exercises to your regime can greatly ease the pain and tension in your hips. Be sure that you listen to your body and do not push yourself or further strain sore or tender muscles.
Slow and steady wins the race, so be sure to start with small repetitions and build up your endurance. Often hip pain is created by inactivity, so staying active and moving will help keep the muscles and joints healthy. If the pain worsens or persists, be sure to come in and be evaluated by our doctor.