Hip Tendonitis is a medical condition when one or more of the tendons suffer damage in the hip area, which connect various muscles to the bone. The most common causes of hip tendonitis is wear and tear of the tendons due to overuse, overstrain or sudden injury.

  1. Bridging Exercise for Hip Tendonitis:

    The first step to do this Bridging Exercise for Hip Tendonitis is to lie flat on the back with the legs full stretched straight on the ground and the hands on the respective sides. Now, bend the legs at the knee joints with soles of the feet touching the ground. Slowly raise the hips off the ground as much as possible without overstraining by transferring the weight to the hands, shoulders and the feet. Stay in this position for 5 seconds or as tolerated and come back to the initial position of the legs bent at the knees. Repeat this exercise for 10 times.

  2. Hip Extension in Lying Exercise for Hip Tendonitis:

    The initial step to do this Hip Extension in Lying Exercise for Hip Tendonitis is to lie flat in prone position or lying down on stomach with legs full stretched straight toes on the ground and hands on the respective sides folded at the elbow joints, palms facing the floor. Now, slowly raise the painful leg off the ground as far as possible by keeping the leg in straight position and tightening the gluteals. Stay in this position for 2 seconds or as tolerated and release. Repeat this exercise 10 times.

  3. Adductor Squeeze Exercise for Hip Tendonitis:

    The first step to do this Adductor Squeeze Exercise for Hip Tendonitis is lying flat on the back with the legs full stretched straight on the ground and the hands on the respective sides. Next, place an exercise ball in between the knees folding at the knee joints and soles of feet resting on the ground. Now, gradually squeeze the exercise ball between the knees in order to tighten the adductors. Stay in this position for about 5 seconds and release. Repeat this exercise for 10 times until a pain-free stretch is felt.

  4. Raised Abductor Squeeze Exercise For Hip Tendonitis

    The initial step to do this Raised Adductor Squeeze Exercise for Hip Tendonitis is lying flat on the back with the legs full stretched straight on the ground and the hands on the respective sides. Next, place an exercise ball in between the knees folding at the knee joints and soles of feet resting on the ground. Now, gradually raise your hips off the ground with the exercise ball between the knees by transferring the weight to the hands, shoulders and the feet. Then, in this position squeeze the exercise ball in order to tighten the adductors. Stay in this position for 5 seconds and release. Repeat this exercise for 10 times until a pain-free stretch is felt.

  5. Straight Leg Raise Exercise for Hip Tendonitis:

    The Straight Leg Raise Exercise for Hip Tendonitis can be performed by lying flat on the back with one leg lying flat on the ground straight, the other leg should be bent at knee joint and the hands on the respective sides. Next, gradually raise the straight leg place an exercise ball in between the knees folding at the knee joints and soles of feet resting on the ground. Now, gradually raise your straight leg to 45 degrees. Stay in this position for 2 seconds and release. Repeat this exercise for 10 times until a pain-free stretch is felt.

  Note: Information provided is not a substitute for physician, hospital or any form of medical care. Examination and Investigation is necessary for correct diagnosis.

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