Standing hip abduction
Hold a chair. Lift the leg out to the side, keeping the body upright.
- 15 times
- Daily each side
Should feel: The side of the hip working Should not feel: Leaning over
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Standing hip extension
Hold a chair. Take the leg backwards, keeping it straight.
- 15 times
- Daily each side
Should feel: The buttock working Should not feel: Arching the back
Hip flexor stretch
Kneel on the painful side and press the hip forward gently.
- Hold 20 seconds
- 3 times
Should feel: A stretch at the front of the hip Should not feel: Groin pinching
Mini squat
Hold a support. Bend the knees a little way, then straighten.
- 10 times
- Daily
Should feel: The thighs working Should not feel: Deep groin pain
Walking
Walk daily, building distance slowly.
- 20–30 minutes
- Most days
Should feel: Easier walking Should not feel: Limping heavily — use a stick
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
Guides for you
In your language, free to download. Each one is a short PDF you can keep on your phone or print.
Ready when you are.
Call either clinic during consulting hours, or send a WhatsApp message any time.