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stretches & strengthening for hip pain

Posted by Jenny

Hi,

I have recently had a condition that has worsened - left hip pain around ilium, iliopsoas, TFL, Glut medius & SIJ area as well. It is stiff and achey when I walk (if i dance, i later end up limping) and somewhat achey upon getting up from sitting.

This seemed to flare up a couple of months ago when I jogged. I have stopped that, but an ache is still there.

What stretches/strenghthening exercises would you recommend?

I currently do some stretching for iliopsoas, glut muscles, rec femoris, piriformis and strengthen abs using large fit ball. Wondering if I should back off or do more.

I've recently added doing leg lifts, sidelying to activate glut med/minimus as they seem to be weak and I dont balance well.

THanks!

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Jenny

Hi Douglas,

(apologies for late reply!)

Thank you so much for your suggestions. A great help! I"ve started doing mostly hip mobility exercises (gluts & surrounding hip muscles very tight!) and will progress to strengthening them too.

I am already experiencing decrease in pain. For anyone reading this post, foam roll along ITB helping too. I am wondering if I should cut down on bike riding..?

Thanks again,

Jenny

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Jenny

Douglas,

Update is that I may have hip bursitis (saw Sport Doc)....so rest & stretching working well. :-)

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Debra W.

Hi, I have recently strained my back which has now lead to me attending the Doctors as I had a swelling on my hip bone at the back, also slight sensations in both hips. I am also having problems when leaning forward I feel as if my back is going to lock up, and even worse snap!! which Im sure is my paranoia. Anyway, my Doctor prescribed dicloflex but as I have a condition called dystonia it is aggrovating this and making me feel very unwell. It is concerning me as since we had all the snow I haven really done a lot of exercise, and feel this is not good. I forgot to mention that I am not able to walk very far without feeling tired and putting too much stress on my back and hips. Can you help? Does this sound to you like hip bursitis??

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