Lateral hip pain
Exercises for Lateral Hip Pain
This exercise programme will target the muscles around the hip which has been shown, by research, to reduce pain over time. It includes:
- 1 static glute exercise to do twice per day (morning and afternoon).
- 2 strengthening exercises to do once per day.
Static glute strengthening: Practice this exercise twice per day
Hold each contraction for 5 seconds, repeat 10 times.
Static glute exercise:
Supine Clamshell
Strengthening exercises: Practice these once per day.
You will find different levels for each exercise. Find a suitable level for you.
Bridges – Repeat 10 times
- Beginner:
How to do a lumbar bridge basic
- Intermediate:
Staggered Bridge – Position the affected side closest to your bottom
- Advanced:
How to do a lumbar bridge
Squats – Repeat 10 times
- Beginner Wall squats: Please note, this exercise can be done without a swiss ball, with your back directly against the wall.
Full squat Swiss ball
- Intermediate 1: Free standing squat:
How to do a Squat
- Intermediate 2: Squat with resistance band:
Sit-down squat with band
- Advanced: Lead with your affected leg.
Offset Squats
- Exercise leaflet (printable option):
What if the exercise is painful?
Exercising in pain is acceptable. It’s worth knowing that pain during exercise does not mean you’re harming yourself. If you experience more pain than you can comfortably tolerate or it impacts your ability to carry out the exercises the following day, then you may want to scale the difficulty back next time. If this happens, don’t worry, you can try fewer repetitions or regress to the level below if applicable and then gradually build it up again. If you are struggling to find a suitable level of exercise then seek professional help for further guidance.