The Troublesome Hip Pain
Hip pain is not a thing to be trifled with. Namely, an injured hip may cause more discomfort than you can imagine, creating a need for medical assistance as soon as possible. However, hip pain may not be provoked by an injury to the hips at all. Rather, your hips may ache because of the problems you have with your feet or knees. Once you experience pain in these areas, you may modify your walking so as to reduce it. Thereby, you place extra stress upon your hips and cause them to get injured in the long run. Therefore, taking into consideration that everything is connected, you should seek medical assistance as soon as you experience pain and discomfort in any of these body parts. Your doctor will probably recommend resting and applying ice on the sore spots, reducing swelling and increasing mobility during the recuperation period. Additionally, once you begin to feel better, you might incorporate some of many highly effective, yet light, hip exercises which will speed up your recovery process, making it better at the same time. Still, your hip complications may be caused by some underlying conditions and illnesses. Then, you are supposed to treat these adequately before moving on to any other steps.
Exercises for Hips
The first exercise recommended for your purposes is hip extension. You may perform this exercise while standing close to a chair or some other object capable of providing you balance in case of need. From a standing position, lift one foot off the ground and swing it backwards. Then, once you do this, hold it there for several seconds, before returning to the initial position and repeating the same movement with your second leg. Ten repetitions with each leg will suffice.
Next, is the hip abduction exercise. This one involves you standing straight and, then moving one of your legs to the side, lifting it, while keeping it completely straight in the knee. Hold it for several seconds, return it to the starting position and do the same thing with your other leg. Again, 10 repetitions will be enough.
Another excellent exercise is called the wall slide. Here, you need to place your back against a wall, with your feet at the same width as your shoulders. Then, you are to lower your upper body slowly, until your knees are bent in a 45 degree angle. Once achieving this, hold it for 5 seconds, return back up and repeat 5 times.
Finally, you might grab one of your ankles while bending your leg behind your back. From such a position, while holding onto a chair for balance, you are to maintain proper posture, keeping your hips straight for a while, repeating the same thing with the other leg.