Do you feel pain in your hip area and are you looking for a way to alleviate it? With these hip pain exercises, you can begin tackling the problem yourself.

If you have hip pain, the problem isn’t necessarily in the hip joint itself. It’s more commonly down to tightness and muscular imbalances in the structures around your hip. By means of targeted work on loosening and increasing your hip mobility, a hip stability exercises, you can eliminate the pain. If your pain is severe, you might not be able to manage all of the hip pain exercises. That’s OK! Do what you can, and take it slowly with trying out the exercises.

Myofascial self-massage for hip pain

Your first goal: to release tightness and sticking in your hip area. You can achieve this by using targeted massages for hip pain. Myofascial self-massage using BLACKROLL® products smooths out the muscle and fascia tissue.

Hip pain massage: relieves tight glutes

Place the BLACKROLL® BALL 12 on the floor and sit on it with one side of your buttocks. Place the leg on the side to be treated on top of the other leg’s thigh. Move slowly on the spot and notice any specific tender points. When you reach the most painful spots, stay there for about 15 seconds, taking calm, deep breaths. Draw in the side muscles of your buttocks by turning slightly to the side.

Time: one to two minutes per side

Sets: one

Tip: during this hip pain exercise, push your shoulders back and your chest out. That way, you also get to perform a stability exercise for your shoulder girdle. If your pain is severe, you could also do this exercise using the BLACKROLL®.

Hip pain massage: releases tight hip flexors

Lie on your stomach, resting on your forearms with your head loosely on the backs of your hands. Place the BLACKROLL® BALL 12 directly above your groin, between your straight abdominal muscles and the side part of your upper hip bone. Slowly let your weight sink onto BALL 12. Breathe into the ball and with each exhale, carefully and gradually try to sink it deeper into your tissue. Use this technique to ease tender points along your hip flexors. Then leave BALL 12 at one point and slowly move the spread leg on that same side several times toward the armpit and back.

Before attempting the treatment methods with deeper pressure in the abdomen, you should see a doctor to rule out an aneurysm of the abdominal artery beforehand. If you feel a pulsation or throbbing in your abdomen, you are pressing on an artery. In this case, change the position of the ball.

Time: one to two minutes per side

Sets: one

Tip: if this is too intense for you to start with, you could also do the hip pain exercise using the BLACKROLL®. Want to go deeper? Try slightly raising your leg on the same side and sink deeper into your hip flexor when you lower it again. Another tip: roll along all your thigh muscles (especially where the tendons start in the pelvis area) and your lower back.

Mobilization and stretching exercises for hip pain

Next, you’ll be using stretching and mobilization exercises to work on muscle shortening and imbalances. This will create more space in your hip joint.

Hip pain stretching exercise: increases mobility in your hip flexors

Start by resting on one knee, with your knee directly underneath your hip. Place the SUPER BAND around your thigh from the front. Draw your belly button in toward your spine and engage your glutes. Shift forward from your hips and hold.

Time: one to two minutes per side

Sets: one

Tip: to further increase your hip mobility, rock gently back and forth.

Increase hip mobility: improves hip joint movement

Start on all fours and place the SUPER BAND around the inside of your upper thigh. Place the band as close to your hip as possible. Now, bring one leg in front of your body and bend your knee to between 45° and 90° – whichever feels possible for you. Stretch your other leg out behind your body and press your pelvis toward the floor on that side.

Time: one to two minutes per side

Sets: one

Tip: you can modify the hip pain exercise by varying the position of your upper body. Sink forward to increase the hip stretch.

Activation and strengthening exercises for stabilizing your hip

Now that you’ve loosened up and stretched your hip, let’s get you started with strengthening your hip muscles. If you spend a lot of time at a computer, some muscle groups can start to waste away. You can do these exercises for stabilizing your hip to activate little-used muscles in your hip area.

Hip pain exercise: activates the external hip rotators

Pull the BLACKROLL® LOOP band over your legs and position it above your knees. Lie down on your side and bend your hips to about 45°. Raise your top thigh and rotate it outward. Hold the thigh here for up to six seconds and return to the starting position.

Repetitions: 10 to 15

Sets: 3

Tip: when doing this exercise for stabilizing your hip, make sure the inner edges of your feet stay firmly together. Your pelvis should not rotate.

Hip pain exercise: activates your glutes

Lie down on your back and bend your knee to about 90°. Place a BLACKROLL® BALL 08 between your upper thigh and lower abdomen. Draw your knee on that side firmly toward your upper body, keeping BALL 08 in place by squeezing.

Raise your buttocks (glutes) off the floor, press into the floor with your arms and stretch your hips toward the ceiling. Slightly flex the front of the foot in your supporting leg and feel the tightening in your glutes. Hold this for up to six seconds and then return to the starting position.

Repetitions: 10 to 15

Sets: 3

Tip: with this hip pain exercise, make sure you always keep your pelvis straight – don’t let it rotate. The hip stretch should come from your glutes, not from your lower back or the back of your thigh. When you first start doing this exercise, you might not be able to stretch all the way. This will soon get easier with practice.

Hip pain exercise: activates your glutes and thigh muscles

Place a chair behind you with a seat at shin to knee height, and stand up straight in front of it, feet placed shoulder-width apart. Put your weight on one leg and stretch the other leg out in front of you. Do a one-legged squat, pushing your body backward and your knee forward at the same time. Briefly touch the chair with your buttocks and go back to standing upright.

Repetitions: 10 to 15

Sets: 3

Tip: when doing this hip pain exercise, if it’s hard for you to stand back up using one leg, slowly lower back down onto the chair. Then use both your legs to push back into the starting position.

These are the BLACKROLL® products we recommend for hip pain:

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