Exercises

In order to keep the hip joint mobile, relieve pain and prevent problems, there are a number of exercises that can easily be performed at home or before sports. Some examples are listed below: 1. strengthening the muscles: lie on your back on a straight surface. Now lift your right leg approx.

10 cm off the floor and slowly lead it outwards into the maximum spread. Hold this position for about 5 seconds and then return to the starting position. Change legs.

5 repetitions per leg. 2. stretching of the hip muscles: Lie on your back again for this exercise. Bend your right leg so that your heel is approximately at the level of your left knee.

The left leg remains stretched out. Now press with both palms of your hands against the raised knee. Hold this position for 5 seconds and then change sides.

Repeat 5 times per side. 3. loosening of the hip muscles: lie on your stomach, preferably on a yoga mat. Fold your hands under your head and place your forehead on the backs of your hands.

Now alternately bend your legs at the knee joint. 20 repetitions per side. 4. strengthening of the muscles: lie back on your back on a straight surface.

The arms lie loosely beside the body. Tense your gluteal muscles and try to push the back of your knees into the floor. Hold the tension for 10 seconds.

Do 10 repetitions with short breaks. 5. stretching of the muscles: lie on your back again. Now grasp the right knee with your hands while the left leg remains extended and pull it towards you.

Hold the stretch for 10 seconds and then change sides. 3 repetitions per side. You can easily perform these and many more exercises every day and integrate them into your routine as a morning or evening ritual.

Symptoms

The main symptom of hip pain is of course pain. However, it can take on different forms depending on the type and cause of the problem. Acute pain, for example after an accident, occurs immediately and is usually strong and stabbing.

Chronic pain usually increases over time, which means that many sufferers do not see a doctor until late in life. Depending on the location, the pain can be dull, stabbing, pressing or pulling and, depending on the cause, can improve or worsen when moved. This article may also be of interest to you: Pelvic obliquity