Edit recreational and daily activities:
- Avoid exercises that require repetitive hip flexion because the movement involves bringing your hip or leg toward your chest.
- If you do squats, keep them shallow and wait to do lunges until you get a diagnosis from your doctor.
- Don't work through pain.
- Be aware of the pain when you walk or run. If running is accompanied by discomfort, stop. If this happens while walking, reduce your stride length by taking smaller steps.
- To minimize pain while sitting, open the seat angle so that your knees are under your hips while maintaining a good upright posture.
Core Strength Exercise for Hip Pain:
Due to the complex nature of a hip injury, a proper diagnosis is required before proper strengthening exercises can be recommended. For some hip injuries, routine strengthening and stretching can actually complicate the problem. However, a core strength exercise doesn't hurt and can even help 'retrain' the lower abdominal muscles to provide the best support.
- Lie down with the knee bent.
- Ensure a neutral/comfortable position of the spine.
- Gently tighten your lower abdominal muscles, starting from the pelvic floor. If you are familiar with a Kegel exercise, perform a Kegel.
- Tighten the lower abdomen by gently pulling "up and in" without moving your body.
- Hold for 5 seconds without changing your breathing pattern.
- Complete 3 sets of 10 reps, 5 times per week.
