The following three gentle stretches can effectively relieve pain in and around your hip joint by:
- Lengthening and conditioning the muscles, tendons, and ligaments that drive the hip joint.
- Enhancing mobility in the hip joint.
- Relaxing the soft tissues surrounding the hip.
- Boosting blood circulation to the area.
These stretches can help alleviate pain deep within your hip joint, around your hip area, and even in your hip and thigh.
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### 1. Butterfly Stretch: Aids in Reducing Pain Linked to Hip Stiffness
The butterfly stretch improves flexibility and lessens stiffness in your groin muscles—the muscles in your inner thigh that connect near your hip joint.
Healthy and flexible groin muscles support the natural range of motion of the hip joint, which is crucial for minimizing hip pain.
#### How to Do the Butterfly Stretch:
- **Starting Position:** Sit on the floor with your legs extended straight out.
- **Bring Your Feet Together:** Bend your knees and bring the soles of your feet together.
- **Lean Forward:** Gently fold forward while keeping your back straight until you feel a stretch along the inner sides of your thighs.
- **Hold the Stretch:** Maintain this position for about 30 seconds.
- **Repeat:** Return to the starting position, then lean forward again. Perform this stretch three times, doing it two to three times daily.
Alternatively, you can do this stretch while standing. Stand with your feet slightly wider than hip-width apart and shift your weight onto one leg at a time until you feel a stretch along the inner side of your opposite thigh.
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### 2. IT Band Stretch: Eases Pain on the Outside of the Hip
The iliotibial (IT) band is a strong, long strip of tissue running from the outer hip down to the knee, stabilizing both the hip and knee joints. If your IT band becomes too tight, injured, or inflamed, it can cause pain on the outside of your hip when you lift your leg to walk or run.
The IT band stretch is often recommended for individuals suffering from IT band syndrome or hip bursitis, a condition related to IT band pain.
#### How to Perform the IT Band Stretch:
- **Starting Position:** Stand about 1 to 2 feet away from a wall with the side you wish to stretch close to the wall.
- **Take Support:** Place your forearm on the wall for stability.
- **Lean Your Hips:** Shift your hips toward the wall until you feel a mild stretch along the outer side of your hip and thigh.
- **Hold the Stretch:** Maintain this position for approximately 30 seconds.
- **Repeat:** Return to the starting position and repeat the stretch three times on each side. Do this stretch once daily.
To intensify the exercise, incorporate a strengthening element by using a resistance band:
#### Lateral Hip Strengthening Exercise:
- **Starting Position:** Wrap a resistance band around your ankles.
- **Take Support:** Stand upright and hold onto the back of a chair or wall for balance.
- **Raise One Leg Sideways:** Lift one leg sideways and move it away from your body until you feel the muscles along the outer side of your hip and thigh engage.
- **Hold This Position:** Stay in this position for about 30 seconds.
- **Repeat:** Return to the starting position and repeat the exercise ten times on each side. Perform this exercise two to three times a day.
If this exercise feels challenging or strains your knee, adjust the resistance band to a higher point—such as your thigh level.
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### 3. Hip Flexor Stretch: Relieves Pain While Walking, Standing, or Bending
The hip flexors are a group of five muscles located in front of and around the hip joint, responsible for bending the hip and raising the legs. Tight hip flexors can make your hip stiff and painful, affecting your ability to perform daily activities like walking, standing up, or bending forward.
The hip flexor stretch elongates these muscles, reducing pain associated with conditions like hip flexor tears, hip impingement, hip labral tears, and hip osteoarthritis.
#### How to Perform the Hip Flexor Stretch:
- **Starting Position:** Stand in front of a sturdy surface, such as a table or chair, and place both hands on it for support.
- **Move Each Leg Individually:**
- Step your left foot slightly forward and bend your left knee.
- Move your right foot backward and ensure both feet remain flat on the ground.
- **Shift Your Weight:** With your back straight, shift your weight forward until you feel a gentle stretch in the front of your right hip.
- **Hold the Stretch:** Hold this position for about 30 seconds.
- **Repeat:** Return to the starting position and repeat the stretch three times on each side. Perform this stretch once daily.
For a simpler version, lift your back heel off the floor. To add a balancing challenge, do the stretch without support by placing your hands on your hips.
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### Bonus: Deep Hip Joint Stretch with the Horizontal Squat
This stretch reduces pressure on the hip joint by lengthening the muscles in the hip, groin, and lower back. It also helps relieve "tight hips"—the sensation of stiffness in the hips after prolonged sitting or standing.
#### How to Perform the Horizontal Squat Stretch:
- **Starting Position:** Start on all fours with your hands beneath your shoulders and your knees beneath your hips.
- **Move Your Knees Apart:** Gradually walk your knees apart as wide as you comfortably can.
- **Lower Your Body:** Bend your elbows and lower your upper body, drawing your hips backward. You should feel a stretch in your hips and groin.
- **Stay Relaxed:** Keep your arms, upper back, and neck relaxed throughout the stretch.
- **Hold the Stretch:** Hold this position for about 30 seconds, gradually working up to 60 seconds.
- **Repeat:** Return to the starting position and repeat the exercise three times. Perform this stretch once daily.
For a deeper stretch, straighten your arms in front of you and bring your upper body and head closer to the floor.
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### Tips for Performing Hip Stretches Without Pain
Begin your hip exercise routine cautiously to avoid worsening your hip pain:
- Start with one or two stretches per day, gradually adding more stretches and repetitions as you build strength and endurance.
- Apply heat therapy before stretching by placing a heat pack on your hip, buttocks, or the front of your upper thigh to boost blood flow and relieve muscle tightness.
- After stretching, apply an ice pack to reduce swelling and inflammation and numb any aches or pains caused by exercise.
- Consistently perform the exercises to prevent future pain and injury.
Hip stretches should never cause pain. You should feel a comfortable and tolerable stretch during each exercise. Adjust the intensity of your stretches according to your pain level and flexibility.
If you experience severe pain or concerning symptoms during or after a hip exercise, stop immediately and consult your healthcare provider.
A trained doctor or physical therapist can design exercises tailored to alleviate your hip pain. They will guide you on proper techniques and offer modifications to address the root cause of your symptoms, providing simpler or more challenging options as needed.
If you're unable to exercise due to severe hip pain, discuss pain relief options with your doctor. Medications or cortisone injections administered directly into the hip joint—called intra-articular injections—can provide enough relief to begin physical rehabilitation.
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Learn more:
- Easy Exercises for Hip Flexor Pain
- 5 Best Stretches and Exercises for Hip Labral Tears
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**About the Author:**
Dr. Natalie Ullrich is a physical therapist specializing in orthopedic and sports medicine at Plymouth Physical Therapy Specialists. She is passionate about treating each patient as a whole.
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