5 Essential Physiotherapy Exercises for Hip Pain Relief: Hip pain disrupts daily life and limits movement for many people in India. We at AVN Treatment present these five essential physiotherapy exercises to relieve discomfort and build strength in the hip area.
Hip issues often stem from prolonged sitting, heavy lifting, or age-related wear, which are common in busy Indian lifestyles. These exercises focus on simple movements that patients perform at home.
We base them on proven physiotherapy methods to target muscles around the hip joint. Regular practice will ease pain and improve mobility. Patients follow a routine of two to three sessions per day, starting with fewer repetitions and building up over time.
Before starting, patients warm up with light walking for five minutes. This prepares the body and reduces injury risk. We advise consulting a doctor or physiotherapist at AVN Treatment to tailor these exercises to individual health conditions, especially for those with arthritis or post-surgery recovery.
Bridge Exercise
Patients lie on their backs with knees bent and feet flat on the floor, hip-width apart. They press heels into the ground and lift hips upward until the body forms a straight line from knees to shoulders. Squeeze the glute muscles at the top and hold for five to ten seconds. Lower your hips slowly and repeat eight to twelve times.
This exercise strengthens the glutes, hamstrings, and lower back, which support the hip joint. In India, where many people sit for long hours at desks or during commutes, weak glutes contribute to hip pain. Consistent practice will stabilise the pelvis and reduce strain on the joints. Patients notice better posture and less discomfort during daily tasks like walking to the market or climbing stairs.
We see results in patients who commit to this exercise three times a week. It also aids in preventing lower back issues that often accompany hip problems.
Clamshell Exercise
Patients lie on one side with knees bent at a 90-degree angle and feet together. Place a pillow under the head for comfort. Keep feet touching and lift the top knee while keeping the pelvis steady. Hold for two seconds, then lower the knee. Complete ten to fifteen repetitions on each side.
This movement targets the gluteus medius muscle on the outer hip, which maintains balance during walking or standing. In Indian contexts, uneven roads and frequent use of two-wheelers can strain these muscles, leading to pain. The exercise will build endurance and prevent imbalances that cause limping or falls.
Patients start with bodyweight and add resistance bands later for progression. We recommend this for those recovering from hip injuries, as it promotes joint stability without high impact.
Hip Flexor Stretch
Patients kneel on one knee with the other foot flat in front, forming a lunge position. Keep the back straight and gently push the hips forward until a stretch appears in the front of the hip. Hold for 20 to 30 seconds, breathing deeply, then switch sides. Repeat two to three times per leg.
Tight hip flexors result from sedentary habits, common in office jobs across India. This stretch releases tension and improves range of motion. It will alleviate pain from conditions like bursitis or muscle strains. Patients feel relief in the lower back as well, since tight flexors pull on the spine.
Incorporate this into morning routines, especially after waking, to counter stiffness from sleep. We guide patients to avoid over-stretching, which prevents further irritation.
Seated March
Patients sit on a stable chair with feet flat on the floor and back straight. Lift one knee toward the chest as high as comfortable, then lower it and alternate legs in a marching motion. Perform 15 to 20 marches per leg, keeping movements controlled.
This exercise strengthens the hip flexors and improves coordination. For older adults in India, who may face hip pain from osteoporosis or daily chores, it offers a low-effort way to build muscle. It will enhance walking ability and reduce fatigue during activities like shopping or household tasks.
We suggest doing this during breaks at work or while watching television. It requires no equipment and suits beginners.
Yoga-Based Child’s Pose
Patients kneel on the floor with knees wide and big toes touching. Sit back on heels and fold forward, extending arms in front. Rest the forehead on the ground if possible and hold for 30 to 60 seconds. Breathe slowly to deepen the stretch.
This pose, rooted in yoga traditions familiar in India, opens the hips and relieves tension in the lower back. It addresses pain from stress or poor posture, prevalent in urban lifestyles. Regular practice will promote relaxation and better blood flow to the hip area.
We integrate yoga elements into our treatments at AVN Treatment, as they align with holistic Indian health practices. Patients modify it by using cushions for knee support.
Additional Tips for Success
Patients track progress in a journal, noting pain levels before and after sessions. Combine these exercises with a balanced diet rich in calcium, which is common in Indian meals like dairy and greens, to support bone health. Hydration matters too, as dehydration worsens muscle stiffness.
If pain persists or worsens, stop and seek medical advice. We at AVN Treatment offer personalised sessions to monitor form and adjust routines.
Conclusion
These five physiotherapy exercises provide a practical approach to hip pain relief. They strengthen key muscles, improve flexibility, and fit into daily Indian routines. Start today with our expert professional guidance for optimal outcomes.