Hip Rehabilitation

Hip rehabilitation is a physical conditioning program designed to help you return to an active lifestyle after surgery or any injury to the hip joint. As the strength and movement of your hip improve, you can gradually participate in more strenuous activities such as sports. These exercises are typically performed for 4 to 6 weeks or as advised by your doctor.

Target Muscles

These exercises focus on the gluteus maximus, gluteus medius, and piriformis muscles in the buttocks. They also target the hamstrings in the back of the thigh, the abductors and tensor fasciae latae in the outer thigh, and the adductors in the inner thigh.

Getting Started

You should discuss proper technique and how often you should perform the exercises with your doctor or physical therapist before starting. It's important to warm up the muscles for 5 to 10 minutes at the beginning of each session with a low-impact exercise such as walking or cycling. If you feel pain while performing any of the exercises, stop and talk to your doctor or physical therapist, who might modify the program.

Stretching Exercises

The following stretching exercises should be performed daily:

• Iliotibial band stretch: Stretches the tensor fasciae latae. Stand next to a wall, cross the leg closer to the wall behind the other leg, and push your hip toward the wall. Hold the position for 30 seconds and repeat 4 times on each side.
• Rotation stretch: Stretches the piriformis muscle. Sit on the floor with your legs extended, cross one leg over the other, and rotate your upper body toward the opposite side. Hold the position for 30 seconds and repeat 4 times on each side.
• Supine knee lift: Stretches the glutes. Lie on your back, bring one knee to your chest, holding the shin. Hold the position for 30 seconds, then repeat on the other side. Bring both knees to your chest and perform the complete sequence 4 times.
• Supine hamstring stretch: Stretches the hamstrings. Lie on your back with your knees bent, lift one straight leg and pull it toward your face. Hold the position for 30 to 60 seconds and repeat 4 times on each side.

Strengthening Exercises

These exercises should be performed 2 to 3 times per week, after the stretching routine.

• Hip abduction: Strengthens the abductor muscles and gluteus medius. Lie on your side with the lower leg bent and the upper leg straight. Lift the upper leg sideways about 45 degrees, hold the position for 5 seconds, and lower it. Repeat 8 times on each side.
• Hip adduction: Strengthens the adductor muscles. Lie on your side with both legs straight. Cross the upper leg forward, bend the knee, and place the foot on the ground. Lift the lower leg 6 to 8 inches from the ground, hold the position for 5 seconds, and lower it. Repeat 8 times on each side.
• Prone knee flexion: Strengthens the gluteus maximus. Lie face down on a flat surface with your hips elevated by a pillow. Bend one knee so the foot points upward and lift the thigh a few inches. Hold the position for 5 seconds and repeat 8 times on each side.
• Internal hip rotation: Strengthens the medial hamstrings. Lie on your side near the edge of a table with a pillow between your thighs. Place the upper leg forward and lower the foot off the table. Lift the lower leg upward to internally rotate the hip, then slowly lower it. Repeat 8 times on each side.
• External hip rotation: Strengthens the piriformis muscle. Lie on your side near the edge of a table and bend the lower knee so the lower leg lifts off the table. Lift the foot as much as possible and slowly lower it. Repeat 8 times on each side.