Hip Pain
***ICE / HEAT therapy should be done to reduce pain before and after Stretching / Exercising***
4 Best STRETCHES For Painful Bone On Bone Hip Arthritis
1. Bent Knee Fallout – laying down
do not stretch
alternate sides
30 reps each side
2. Butterfly Stretch – laying down
push legs out against each other
can squeeze butt cheeks at bottom to fully open
do not force or overstretch
can bounce at bottom
30-60 seconds – 3 times
3. Knees to Chest – laying down
can pull as far as it will go
don’t force it
push against hand
can bounce while holding in
10-30 seconds – 3 times
4. Hip Arcs – laying down
tuck knee in
then swing knee back
tighten same butt cheek
light intensity
10-30 reps
Do not do stretches if there’s pain
Stop if any noises in joint with pain
Stretches should have an intensity of 3-4 on a 1-10 scale
Resources: https://www.youtube.com/@epmanualphysicaltherapy
4 EXERCISES For Bone On Bone Hip Arthritis
1. Windshield Wipers – laying down
open & close knees
both legs at the same time
don’t need to go all the way out or in
stimulates hip fluid to nourish joint cartilage
5 minutes
2. Butt Squeezes – laying down
lighten tension if thighs start to contract
knees can be bent, supported or in straight positions
10-20 seconds
3. Clam Shell – laying down
roll hips so top knee is beyond bottom knee
work the butt cheek, not the thigh
adjust position for best contraction
can point toe up for better results
10 seconds – 10 times
4. Screwdriver – rotating chair
kneel on chair
rotate leg (ratchet motion)
tighten butt muscle as foot swings in
2-3 minutes
Do not do exercise if there’s pain
Stop if any noises in joint with pain
Resources: https://www.youtube.com/@epmanualphysicaltherapy
6 EXERCISES To Help Hip Pain And Improve Mobility
1. Hip Circles – laying down
make small or big circles with knees
1 minute
2. Hip Rotations – sitting
swing legs side to side
1 minute
3. Butt Squeeze – standing or sitting
10 seconds – 10 times
4. Figure 4 Butt Squeezes – sitting
squeeze same butt cheek
10 seconds – 10 times
5. Butt Blasters – horizontal
squeeze same butt cheek
lift knee out, turn foot out
10 seconds
6. Squat Holds – standing
angle toes out
bend knees slightly
high squat
knees out
hips thrust forward
squeeze butt
10 second hold, 10 second rest
Do not do exercise if there’s pain
Stop if any noises in joint with pain
Resources: https://www.youtube.com/@epmanualphysicaltherapy
Advanced Glute EXERCISE
on stomach
hand on bellybutton
suck in abs
lift foot
lift knee
10 seconds
