Hip Pain

The hip is a well protected joint surrounded by and encased within large and powerful muscles. Because of its large surface area, it is subject to bumps and bruises. Overuse Injuries, although less common than in other joints, can occur in the hip joint. Bursitis is common in the hip of runners and joggers.

Treatment

Muscle Strains - Like other muscle groups, your hip muscles can be overwhelmed and injured in sports and exercise. The treatment for hip muscle injuries is similar to that of other muscle strains.

Ice and Rest. Ice massage is probably the most effective treatment because of the large surface area of the hip.
Try to maintain range of motion in the joint. Initially you can do this in a swimming pool by submerging yourself and moving your legs in large, circular motions.
As your hip starts to feel better, you can begin hip flexibility exercise outside of the water.

Hip Stretch

Lateral Hip Stretcher

Lateral Hip Stretcher - This is the best flexibility exercise for this area. Stand about one or two feet from the wall. Lean your upper arm against the wall and press your pelvis inward. You should feel a stretch in your hip muscles. This exercise sometimes helps with back pain as well.

Swivel Hips

Swivel Hips - This is another good range of motion exercise. Stand with your feet about shoulder width apart and move your legs and hips in a circular motion - first clockwise, then counterclockwise.

Side Leg Raises

Side Leg Raises - These will help you maintain joint mobility and strength. Lie on your side, with one leg on top of the other. Raise the upper leg, then return it to the starting position. This movement is called hip abduction.

Hip Abduction From A Bar

Hip Abduction From A Bar - Hang from a bar and raise both legs sideways simultaneously.

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