Hip Injury: Here is a List of Exercises to Help you Reduce Pain | Kodjoworkout

Hip Injury: Here is a List of Exercises to Help you Reduce Hip Pain

hip injuryThere’s no “good” place in the body to experience pain. But, perhaps one of the most uncomfortable areas is in your pelvis after experiencing some kind of hip injury. The symptoms can include hip swelling, stiffness or tenderness, leg numbness or weakness, bruising over the hip joint or sudden and severe hip pain. If you happen to feel any of these things and they either intensify or do not go away after a couple of days, you should definitely make an appointment with your physician. After you receive your diagnosis, after a time of healing, your physician may recommend that you incorporate some exercises into your daily routine; exercises that can actually aid in reducing the hip pain. There are several exercises you can do, but we’ve included five really beneficial ones below:


If you’ve had any sort of hip injury and are experiencing bursitis pain, stretching is a great way to relieve the tension in your hip area. Simply kneel down on the leg that is causing the pain, while holding onto something that will help you to maintain your balance. As you tilt your pelvis forward, make sure to tighten your glutes. Then lean away from the side that is hurting and hold it for 30 seconds and release.

Create your own “bridge”

One exercise that will energize your muscles and give you the support that you need throughout the day is known as the hip bridge exercise. All you have to do is lie on your back, with your feet flat on the floor, spread about a hip-width apart (with your arms extended on your side). As you bend your knees, slowly raise your buttocks from the floor while tightening your abdominal muscles. Hold for a count of five and then release your buttocks back down to the floor.

Have hip injury? Use a ball

Sometimes hip pain comes from an unfortunate accident. Sometimes it’s one that’s so severe that it may require a hip replacement lawsuit and so you want to be sure that you don’t do anything that will make your hip injury worse during the case. If this is your dilemma, one fairly easy exercise is to lie on your back with a plastic ball about the size of a kickball in between your knees. Then squeeze it. Do one set of 10 and then build up as you get stronger.

Get in the water

Swimming and water aerobics are wonderful options for hip pain. Not only are they soothing, but the natural resistance within the water conditions that body in a gentle-yet-effective way without putting too much stress or pressure on them.

When you have a hip injury, walk – don’t run

Once you start feeling more confident post your hip injury, you may believe that you’re ready to do a bit of jogging or even power walking. Honestly, until your doctor gives the green light on those kinds of activities, it’s best to not do them. A better alternative is to walk, but to do it more at the pace of strolling. Use this time to take your dog out in the morning or to walk with a family member after dinner. Just be sure to take it easy and “listen to your body”. Time heals all wounds. Even hip injuries.

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