• Home
  • About Rick
  • Courses
  • Products
  • Services
  • Contact

7 Most Effective Ways to Relieve Hip Pain

3

Filed Under (General) by Rick Kaselj



Hey, I got a great article and video for you.

But before I get to that, I just want to let you know that I am off to shoot more YouTube videos. So, watch out for them and make sure to subscribe to my YouTube Channel to stay up-to-date with my latest videos.

Today, I will share the seven most effective ways to get rid of your hip pain.

Enjoy!

======================================================

In today’s video, I wanted to go through a 5-minute hip pain workout.

5-Minute Hip Pain Workout

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate.

#1 – IT Band Foam Rolling

IT Band Foam Rolling

IT Band Foam Rolling

You are foam rolling out the IT band. We are working on addressing the tension around the hip. One of the causes of hip pain is having excessive tension around the hip so we are working on the tension not just on one part but all of the parts around the hip. You are going from just above the knee and you are rolling to just below the hip. Perform one set of 5 repetitions up and down so 10 smooth controlled movements with a good stop at the start position and at the end position. You should feel like you are having a good deep massage but it shouldn’t be in screaming pain.

#2 – Quads Foam Rolling

Quads Foam Rolling

Quads Foam Rolling

Move half of your body over the edge of the foam roller. You will bring the foam roller to just above your knee. And then you will roll from just above the knee to just below the hip and then back and forth. Perform one set of 5 repetitions up and down so 10 smooth controlled movements with a good stop at the start position and at the end position. You should feel like you are having a good deep massage but it shouldn’t be in screaming pain.

#3 – Gluteus Medius Foam Rolling

Gluteus Medius Foam Rolling

Gluteus Medius Foam Rolling

You will move the foam roller to 45 degrees to your body. You will sit on the foam roller with one of your butt cheeks. You will start rolling the hip joint and move to the top of your pelvis and then back to the hip joint. Perform one set of 5 repetitions up and down so 10 smooth controlled movements with a good stop at the start position and at the end position. You should feel like you are having a good deep massage but it shouldn’t be in screaming pain.

#4 – Inner Thigh Foam Rolling

Inner Thigh Foam Rolling

Inner Thigh Foam Rolling

Place the lower part of the leg on the foam roller. You will roll from the inside of the knee towards the hip. Perform one set of 5 repetitions up and down so 10 smooth controlled movements with a good stop at the start position and at the end position. You should feel like you are having a good deep massage but it shouldn’t be in screaming pain.

Ideally, we will go through these foam rolling exercises on both sides. We don’t want to do all of the pain relieving exercises on just one hip. It is best to alternate back and forth. This will enable  the hip that you are working on a break and then also works on the pain free side for injury prevention because all of these exercises will help you obtain healthy hips.

#5 – Hip Rocking

Hip Rocking

Hip Rocking

You are standing in a wide stance. You are just focusing and trying to have the movement happening in the hip. You rock the hip on one side and then rock the hip the other side.  We are working on the mobility in the hip. We loosen up things around the hip. We are targeting the hip joint in order to work on stretching things deep in the hip muscles and ligaments. Perform one set of 5 repetitions, a total of 10 movements. We are looking at a smooth controlled movement holding each of the end positions for 2 seconds.

#6 – 90-90 Hip Flexor Stretch

90-90 Hip Flexor Stretch

90-90 Hip Flexor Stretch

You are taking a big step and then kneel on your left knee and put your right foot in front of you such that your right hip and knee are about 90 degrees. Tighten up the abdominal area and the glutes then bring the hips forward and bring the arm up over head. We are targeting the front of the thigh and deep in the hip in order to target the hip flexors – iliacus and psoas muscles which is the common cause of hip pain. Perform one set of two repetitions on each side alternating back and forth. Hold the end position for 20 seconds and you are looking for light stretch.

#7 – Three-Way Plank

Three-Way Plank Three-Way Plank

Get into a plank position resting on your forearms.  You will tighten up the abdominal area, glutes and hamstrings. You will move to one side as you reach one arm up to the ceiling and stack one foot on top of another in a side plank on your elbow then hold it for a couple of seconds. Go back to the starting plank position and then repeat to the other side. We are working the core, abdominal area, glutes and hamstrings. Most hip pain sufferers have weakness in the core which puts more stress in the hip. We want to take away the stress in order to relieve the hip pain. Perform one set of 5 repetitions and you can progress up to 10 repetitions holding the side plank position for 2 seconds in a smooth controlled movement.

Give this 5-minute hip pain workout a go!

If you want to improve the activation, endurance and strength in your Gluteus Maximus, then check out the Best Gluteus Maximus Exercises program here:

Gluteus Maximus Exercises by Rick Kaselj

Take care!

Rick Kaselj, MS

.

Facebook comments:

Comments posted (3)

avatar

Please send me hip pain report. Thanks

[Reply]

avatar

Laramie Reply:

Hi Tovah, I’m Laramie from EFI. In behalf of Rick and to better assist you further, I would like to ask what kind of hip pain report is this? Thanks. I’m looking forward to your reply.

[Reply]

avatar

Tovah Delmont Reply:

Hi, I had an anterior hip replacement March 9th left and right one 8/3. Home yesterday I rehabbed the left and did my own stuff yoga and qi gong and Joel Harper and found Rick I have his hip flexor and hamstring and before my second surgery was really opening space. I LOVE HIS STUFF. I ordered his shin splints but was unable to download so go credit back ,would still like to have it! I am 75 very flexible, was a jogger for 25 years and a biker,walked all over Europe urge never stretched. It band issues,hamstring and shin splints. I am also tall and all leg. Had 5 foot surgeries bunions, hammer toes and was a mess. I am devoted to my workouts and had put 3x a week before surgery and did my own program of qi gong ,Joel Harper for people over 50 and yoga. I love movement and look forward to hearing from you

[Reply]

Write a comment

*