How To Do Hip Pain Exercises To Avoid | 2023

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Are you one of the many individuals who experience nagging hip pain? Whether it’s a result of an injury, aging, or a sedentary lifestyle, hip pain can be incredibly uncomfortable. While exercise can be an effective way to manage and prevent hip pain, it’s crucial to be mindful of the exercises you choose. In this beginner’s guide, we’ll explore the causes of hip pain, when to seek professional help, and provide you with physical therapy exercises to relieve hip pain naturally. Additionally, we’ll highlight exercises you should avoid to protect your hip joints.

What Are The Causes Of Hip Pain?

Hip pain can be caused by various factors, and understanding these underlying causes is essential for effective management. Here are some common causes of hip pain:


Arthritis is a leading cause of hip pain, particularly osteoarthritis and rheumatoid arthritis. These conditions cause inflammation and wear and tear of the hip joint, leading to pain and stiffness.

Overuse or Repetitive Strain

Repetitive movements or overuse of the hip joint, common in sports or certain occupations, can result in hip pain. This is often referred to as hip bursitis or tendonitis.

Hip Injuries

Injuries such as hip fractures, dislocations, or strains can cause acute hip pain. It’s crucial to seek immediate medical attention for these injuries.

Poor Posture and Alignment

Bad posture or misalignment of the spine and pelvis can put extra strain on the hip joints, leading to chronic pain over time.


As we age, the cartilage in the hip joint naturally deteriorates, leading to conditions like osteoarthritis. This age-related wear and tear can result in hip pain.

When to See a Doctor for Hip Pain

Not all hip pain requires immediate medical attention, but it’s vital to know when to consult a healthcare professional. Here are some signs that indicate it’s time to see a doctor:

Severe Pain

If your hip pain is severe, persistent, or worsens despite rest and self-care, it’s essential to seek medical advice.

Limited Range of Motion

Difficulty moving your hip joint or experiencing stiffness that interferes with your daily activities warrants a doctor’s evaluation.

Swelling or Bruising

Unexplained swelling or bruising around the hip joint can indicate an injury or underlying issue that needs medical assessment.

Fever or Infection Symptoms

If you experience fever, warmth, redness, or signs of infection along with hip pain, consult a doctor promptly.

Previous Hip Injuries or Conditions

If you have a history of hip injuries or conditions like arthritis, regular check-ups and consultations with a healthcare provider are essential.

13 Physical Therapy Of Hip Pain Exercises to Avoid

Now that you understand the causes of hip pain and when to seek medical attention, let’s explore physical therapy exercises that can help alleviate hip discomfort. These exercises are designed to strengthen the muscles around the hip joint, improve flexibility, and reduce pain. Always consult your healthcare provider or a physical therapist before starting any new exercise regimen.

#1. Hip Flexor Stretch

hip pain exercises to avoid
  • Stand with one foot in front of the other.
  • Bend your front knee while keeping your back leg straight.
  • Gently push your hips forward until you feel a stretch in the front of your hip.
  • Hold for 30 seconds and repeat on the other side.

#2. Clamshell Exercise

  • Lie on your side with your legs bent at a 90-degree angle.
  • Keep your feet touching and lift your top knee as high as you can without moving your pelvis.
  • Lower your knee and repeat for 15-20 repetitions on each side.

#3. Standing Hip Abduction

  • Stand with your feet hip-width apart.
  • Lift one leg out to the side, keeping it straight, and return to the starting position.
  • Repeat for 15-20 repetitions on each side.

#4. Bridging Exercise

  • Lie on your back with your knees bent and feet flat on the floor.
  • Lift your hips off the ground by squeezing your glutes and lower back down.
  • Perform 15-20 repetitions.

#5. Leg Raises

  • Lie on your back with your legs straight.
  • Lift one leg off the ground, keeping it straight, and lower it back down.
  • Repeat for 15-20 repetitions on each side.

#6. Wall Squats

  • Stand with your back against a wall and your feet hip-width apart.
  • Slide down the wall by bending your knees, keeping them aligned with your toes.
  • Hold for 5-10 seconds and then return to the starting position.
  • Repeat 10-15 times.

#7. Hip External Rotation Stretch

  • Sit on the floor with your legs straight.
  • Bend one knee and place the sole of your foot against the opposite inner thigh.
  • Gently press your bent knee towards the floor.
  • Hold for 30 seconds and repeat on the other side.

#8. Hip Flexor and Quad Stretch

  • Kneel on the ground with one knee and extend the other leg behind you.
  • Tilt your pelvis forward slightly and lean forward to stretch the front of your hip and thigh.
  • Hold for 30 seconds and repeat on the other side.

#9. Seated Leg Cross Stretch

  • Sit on the edge of a chair with your feet flat on the ground.
  • Cross one ankle over the opposite knee.
  • Gently press down on the raised knee to feel a stretch in your hip.
  • Hold for 30 seconds and repeat on the other side.

#10. Standing Calf Stretch

  • Stand facing a wall with your hands against it.
  • Step one foot back and press your heel into the floor.
  • Keep your back leg straight and bend the front knee.
  • Hold for 30 seconds and repeat on the other side.

#11. Hip Circles

  • Stand with your feet hip-width apart.
  • Circle your hips clockwise and then counterclockwise.
  • Perform 10-15 circles in each direction.

#12. Quadruped Hip Extension

  • Get on your hands and knees with your wrists under your shoulders and knees under your hips.
  • Lift one leg straight back behind you, keeping it parallel to the floor.
  • Lower it and repeat for 15-20 repetitions on each side.

#13. Standing Hip Flexor Stretch

  • Stand with your feet hip-width apart.
  • Take a step back with one foot and bend both knees.
  • Tilt your pelvis forward slightly to feel a stretch in your hip flexors.
  • Hold for 30 seconds and repeat on the other


Remember, individual experiences with hip pain exercises to avoid can vary greatly. What works for one person may not work for another. Always consult with a healthcare provider or physical therapist before starting or modifying an exercise program, especially if you have underlying hip issues.

Ultimately, your goal should be to maintain a healthy and pain-free hip joint for the long term. By avoiding exercises that could potentially harm your hips and incorporating the right exercises into your routine, you can take proactive steps toward preserving your hip health and enjoying a more active and pain-free life. So, listen to your body, prioritize safe movements, and make informed choices for the well-being of your hips.

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