Physical Therapy Exercises for Hip Pain

Getting Back Your Groove

It can be difficult at first to come to terms with the fact that your hips don’t work like they used to.

You used to dance, to jog, to swim. Then there was a small pain one day. You started off ignoring it.

Maybe it’s arthritis, maybe it’s due to an injury, but gradually it got worse and worse.

It was both difficult to get used to and difficult to dance, now.

It made everything more difficult over time.

From getting out of bed, to fully facing and tackling the day, now painkillers were required or any number of crazy or outside the box ideas.

But the solutions are actually quite simple. In reality, all it takes is a little bit of fun and light Physical Therapy and you’ll have a groove back in your step in no time.

Whether it’s arthritis, osteoarthritis, or something completely different, this article will help you jump for joy!

How It Started?

I was devastated when I learnt that I had arthritis in my hip.

When I was a bit younger, I was talking with my friends. It was the early 90s and somebody had recently been to a bar that specialized in salsa lessons.

I went and started off learning the basic beat and the basic steps.

I was no good at it to start, but I liked the way the music sounded, and I wanted to be like the others who could step back and forth and twirl all at once.

My name is Aaron and I was never really a dancer. Then, when I was introduced to dancing it was my favorite pastime.

It all changed. I started getting nicknames in the office. A group of people started following me and going with me to lessons and watching.

So, when I started getting a numbing pain in my hip, obviously I ignored it. It’s not that it didn’t worry me, it’s just that I really didn’t want to think the worst.

But it was the worst. Apparently, my dancing days were no more.

What Do I Know?

I was determined. There must have been something I could do.

Something that could help put a spring back in my step. At least something that could help me get on my feet in the morning.

That was most of the problem, in fact. Not only was it impossible to dance anymore, it was now difficult to do so many things that came easily to me before.

I felt devastated and I felt robbed of something.

I continued, though. I endured. Painkillers didn’t seem to help.

While I was with the Doctor he suggested that my hips maybe misaligned, he was extremely helpful in pointing me in the right directions research-wise.

Eventually, after sifting through article after article after article, I managed to get enough information to make a routine for myself and stick to it.

I knew immediately that I wouldn’t be able to rush it, as much as I wanted to, and now, I’m all the better for it.

How Can I Help?

So why do I want to help? Also, how can I help?

The answer to this is simple. I know what it’s like to feel like your movement is being slowly robbed from you.

I know what it’s like to want to fight back with everything but not know where to start.

I know what it’s like to feel like your body is trying to betray you.

It’s an awful feeling and it wasn’t easy for me to find the answers, so I’m going to give them to you right here right now!

As for how I can help: I was a little eager to start off with. I thought that the faster I started and the more I did, the sooner my hips would stop aching. I made a lot of mistakes and I learnt from them.

With my help and my advice, hopefully, you won’t make the same mistakes!

The Steps:

Know Your Enemy

The first and most important thing to know is why your hip hurts.

This can be effectively and safely discovered by having a physical examination by your doctor, or you can look up your symptoms and find out what is closest.

The fact of the matter is that some exercises are going to help some ailments more than others.

Yes, all exercise will be good (under certain restrictions) for your hips, but if you tailor your exercise to tackle your ailment it can help things go a little smoother.

Avoid High Impact

Exercise is good, right? Jumping, climbing, running? That’s all good for you?

Well, if your hip is worn down then high impact activities such as these can cause the joints to rub against each other which can cause more harm than good.

Instead, start slow, and build up to medium impact activities, but it may be best to avoid the high impact ones altogether.

Your pain will be lessened by training your hips, but it’s not the end of the world if you never need to jump again!


Yoga. Stretches.

These are a godsend when it comes to physiotherapy.

They’re both low impact and they can both get the joint a bit looser, reducing the friction the ball socket is causing.

A good start is simple hip stretches, but before long it might be an idea to stretch using your abdomen and arms in the near future.

Lifting your legs whilst laying on your back and planking can help, just remember to keep it slow and keep it controlled.

Most hip exercises involve laying on your back and moving your legs, so if you’re on your back, stretching them upright then you’re doing something right!


The best thing about swimming is that it can be a zero-impact exercise!

The weight is completely off your hip and so you’re free to do whatever you are comfortable with, whether that be lengths or if it simply be treading water.

The most important thing, however, is certainly to find a level of comfort and stick to it. Then, gradually push it farther and farther.

If you start doing too much too fast, whether it be how you stretch or if you’re going for jogs or swimming too far in too little time, your body will let you know quite quickly that it’s making the pain worse and not better.

Also check with your doctor if any of these are good indicators of hip pain or exercises to try

It’s better to start off feeling like you’re not doing anything at all and then slowly but surely work your way up to those dancing shoes.

The best thing is, a lateral stretch mimics the movements of Bachata, so now, when I’m dancing I’m also giving my hips a bit of tender loving care!

That is the trick, though.

Listen to yourself, listen to your body, and only go as fast as your body will allow you to.

In this case your body will thank you more than it will chastise you!

But what about you? Are you on the road to recovery?

Have you just suffered an injury and you’re getting back out there, just finding the best ways?

Then why not share your story with a comment below or share it to start a discussion?