Hip pain is one of the very common problems experienced by adults. It can be the result of various factors that can range from wrong posture to underlying degenerative conditions and injuries. Fortunately, there is a wide range of treatment options available that can help in the effective management of hip pain. These include medication, physiotherapy, stretching exercises and surgery. In this blog, we have elaborated on different types of exercises that can benefit people with hip pain, with the help of experts specialising in hip surgery in Gurugram
Leg raises - This is one of the simplest yet effective exercises that can help not only relieve hip pain but also improve joint mobility. All you need to do is lie down with your face towards the ground. You can turn your head to the side to be more comfortable. Tighten your core muscles and slowly raise one of your legs, while making sure that your hips are on the ground. Try to hold the same position for at least 5 seconds and repeat the same 3 to 4 times.
Bridging - It is also a simple exercise in which you need to raise your pelvis while taking the support of your feet, and shoulders. However, while doing so, make sure that your arms are resting flat on the floor. Just lie down on the floor, facing upwards. Bend your knees so that your feet rests on the ground. Now, slowly raise the torso without moving your feet, while your shoulder is in contact with the floor.
External hip rotation - There are two different ways in which you can perform this exercise. While sitting or while laying down on your back. In the case of the former, you need to sit on the floor with your legs bent in such a way that the soles of your feet touch. Gently press your knees towards the floor. You can also use your hand to do so. Hold the position for 10 seconds and release. Repeat it around 5 to 10 times. You can do the same while lying on the bed, with your knees bent. Gently drop one knee to the side, such that it touches the ground and bring it back. Repeat this around 10 times for both legs. Experts specialising in joint replacement surgery in Gurugram suggest that patients who have undergone hip surgery recently should avoid the exercise unless advised by their doctor.
Standing hip abduction - Stand with a chair on your front and rest your hand on its back. Now, keeping one leg on the ground, slowly raise the other one to the side. Hold the position for a couple of seconds and repeat at least 5 times on each side. The same exercise can be performed while you are lying on the ground, sideways.
Squats - This is an exercise that almost everyone knows about. You do not need to squat all the way down, but only to the extent where your knee cap is aligned over your toe. It is similar to how you sit on a chair, the only difference being that there is no surface to sit on.
All these exercises are highly beneficial and can work wonders for you, however, these are not an option for everyone and it is always better to consult a specialist before including them in your daily routine. It is also pertinent to note that exercise may show good results for people with mild to moderate hip pain, and those who are not responding to it might need to consider other treatment options too. To know more about hip pain and how it can be managed, consult an orthopaedic surgeon today.
Dr. Saurabh Chandra, Consultant
Bone, Joint Replacement And OrthopaedicsBook an Appointment