Hip tendonitis is a condition which results in inflammation, pain and degeneration in any of the tendons present in the hip area including groin, hip flexors, glute tendons and hamstrings.

Exercises for Hip Tendonitis

Bridging Exercise for Hip Tendonitis:

  • This exercise is performed by lying down on the back by standing the legs with knees facing towards the ceiling and feet flat on the floor.
  • Gradually raise the bottom by pushing it with the help of feet in order to bring the hip, shoulder and knee in a straight line by tightening the bottom muscles.
  • Hold the position for about two seconds until a pain free stretch is felt. Repeat 10 times.

Hip Extension in Lying Exercise for Hip Tendonitis:

  • This exercise is performed by lying down on stomach. Now keep the knee straight and gradually raise the leg by tightening the gluteals.
  • Hold the position for about two seconds and release. Perform 10 times.

Adductor Squeeze Exercise for Hip Tendonitis:

  • This exercise is performed by lying down on the floor with the legs in standing position and knees facing the ceiling by placing a ball or a rolled towel in between the knees.
  • Now gradually squeeze the ball or rolled towel in between the knees in order to tighten the adductors.
  • Hold the position for about five seconds and release. Perform 10 times until a pain free stretch is felt.

Raised Abductor Squeeze Exercise For Hip Tendonitis

  • This exercise is performed by lying down on the back with feet flat on the floor and knees facing towards the ceiling by placing a ball or a rolled towel in between the knees.
  • Gradually raise the bottom by transferring the weight on the feet, hands and shoulders. Now gradually squeeze the ball or rolled towel in between the knees in order to tighten the adductors.
  • Hold the position for about five seconds and release. Perform 10 times until a pain free stretch is felt.

Straight Leg Raise Exercise for Hip Tendonitis:

  • This exercise is performed by lying down straight on the floor in such a way that one leg should be straight and the other leg should be in a bent position.
  • Gradually raise the straight leg to about 45 degrees in such a way that the toes and knee face towards the ceiling.
  • Hold the position for about two seconds and release. Perform 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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