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Introduction

It is important that you start to exercise your hip as soon as possible, unless advised otherwise. By exercising and regaining normal movements the feeling of stiffness and pain will gradually settle.

The exercises will be most effective if practiced regularly. We suggest doing them 3-4 times a day. It is better to repeat the exercises a few times, rather than once a day for a longer period.

Exercises

  • Lie on your back, Bend and straighten your hip and knee byImage of how to complete the exercise. sliding your foot up and down. Use a plastic bag underneath your heel to reduce friction. Repeat 10 times. 

 

  •  Stand straight and hold onto aImage of how to complete the exercise. supportive surface. Lift your affected leg side ways and bring it back keeping your body straight. Repeat 10 times. 

 

 

 

  •  Stand straight,Image of how to complete the exercise. holding onto a chair. Bring you affected leg backwards, keeping your knee straight. Try not to lean forwards or arch your back. Repeat 10 times. 

 

 

 

  •  Stand and hold onto a stable surface. Lift you affected leg bending at Image of how to complete the exercise. the hip and knee to 90 degrees. Return to starting position. Repeat 10 times. 

 

 

  •  Place coloured TheraBand around the ankle of the affected leg. Stand upImage of how to complete the exercise. straight and hold onto a stable surface if required. Pull your affected leg out sideways and gently bring it back to the starting position. Keep your toes facing forwards at all times. Repeat 10 times. 

 

 

  •  Place coloured TheraBand around the ankle of the affected leg. Stand upImage of how to complete the exercise. straight and hold onto a stable surface if required. Pull your affected leg behind you and gently bring it back to the starting position. Keep your toes facing forwards at all times. Repeat 10 times. 

 

 

Image of how to complete the exercise.

  •  Stand in front of a stable surface with your feet facing forwards and slightly apart. Slowly bend your knees and then return to the starting position. Do not bend further than is comfortable. Repeat 10 times. 

 

 

 

  •  Sit with your arms crossed. Stand up and then sit down slowly. Repeat 10 times. 

Standing.pngHip 8.1.png

 

 

  • Stand with your back against a wall and your feet approx. 20cm from the wall. Slowly slide down the wall until your hips and knees are at a right angle. Hold for 5 seconds. Return to your starting position. Repeat 5 times. 

 

  • Step up.pngStand in front of a step or at the bottom of the stairs. Step up, leading with your affected leg and step down. Repeat 10 times.

 

 

  • 11.pngLie on your back with your legs bent and your feet together. Hollow you lower abdominal wall and keeping your back flat, squeeze your buttocks together and slowly lift your pelvis off of the floor. Progress exercise by using one leg only. Repeat 10 times. 
  • Lie on your front. Lift your affected leg towards the ceiling, keeping your knee straight. Repeat 10 times. 
  • 13.pngLie on your unaffected side. Keep your pelvis square and your hip and knees bent. Keep your back straight and hollow your stomach. leaving your heels together, slowly lift the top knee by turning this hip out. Don’t let the back or pelvis twist. Only move as far as your back will allow. Slowly return to the starting position maintaining control of the pelvis.

 

  • 14.pngLie on your side supporting yourself on your elbow. Keep your top leg straight and lift it up towards the ceiling. Slowly lower to the starting position. 

 

  • 15.jpgLie on your back with a cushion under your head. Lift your affected leg towards your chest. Place your hands behind the knee and draw it to your chest as far as comfortable. Keep the other leg straight. Try not to arch your back, Hold for 5 seconds. Repeat10 times.
  • Lie on your back with a cushion under your head. Lift your affected leg towards your chest. Keep your leg straight and feel the stretch in the back of your thigh. Hold for 5 seconds. Repeat 10 times.
  • 17.jpgStand and hold onto a stable surface. Facing the surface, draw your heel towards your buttock. Tilt your hip forwards so that the knee points to the floor. Feel the stretch at the front of your thigh. Hold for 5 seconds. Repeat 10 times.

 

  • 18.pngStand with your feet hip width apart and take a step forwards. Take most of your weight onto the leading foot. Gradually take your weight into your back foot stretching your heel towards the floor. Make sure both feet are facing forwards, Hold for 5 seconds. Repeat 10 times. 

 

  • 19.jpgLay on your back with a cushion under your head. Bend your knees and slowing rotate from side to side. Repeat 10 times.

 

  • 20.pngStand in front of a stable surface with your feet facing forwards. Stand with one foot in front of the other. Push your heels down whilst bending your knees, Hold for 5 seconds. Repeat 10 times. 

Contact us

If you have any queries relating to this information, please contact the Emergency department (ED) service.

About this information

Service:
Emergency department (ED)

Reference:
A/018

Approval date:
1 November 2024

Review date:
1 November 2027

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Important note 

This page provides general information only. It is developed by clinical staff and is reviewed regularly every 3 years for accuracy. For personal advice about your health, or if you have any concerns, please speak to your doctor.