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Lateral hip exercises

Hip & knee · Pain on the side of the hip

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. Start with the first three exercises; add the others when these are easy. Do not lie on the painful side, do not stretch the leg across the body, and avoid low chairs. At night, sleep with a pillow between the knees.

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Standing and sitting positions

Stand evenly on both feet — do not hang on one hip. Sit with the knees apart, not crossed.

All day
Every day

Should feel: Less pressure on the side of the hip Should not feel: Pressure on the side of the hip from hanging on one leg or crossing the knees

Hip pressing out

Lie on your back with a pillow under the knees. Tie a belt or dupatta round the thighs just above the knees, with the knees slightly wider apart than the hips. Press both knees outwards into the belt without moving. Hold, then relax.

Hold 5–10 seconds
5–10 times
2 times a day

Should feel: The side of the hips working Should not feel: Sharp pain on the side of the hip

Bridge

Lie on your back with the knees bent and the feet flat, hip-width apart. Squeeze the buttocks and slowly lift the hips as far as is comfortable, then lower slowly.

8–10 times, slowly up and slowly down
Daily

Should feel: The buttocks working Should not feel: Pain on the side of the hip or in the back

Clamshell

Lie on the UNAFFECTED side, knees bent, feet together. Lift the top knee a little way, keeping the hips still, then lower.

15 times
Daily

Should feel: The buttock working Should not feel: Rolling backwards

Side-lying hip lift

Lie on the UNAFFECTED side with a pillow between the knees. Lift the top leg a little way, in line with the body or slightly behind, not forwards, then lower slowly.

15 times
Daily

Should feel: The side of the hip working Should not feel: Lying on the painful side

Standing hip abduction

Hold a chair. Stand on the good leg and lift the painful leg a little way out to the side, body upright, toes forward.

15 times
Daily

Should feel: The side of the hip working Should not feel: Leaning

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.

Sleeping Position and Your Pillow English हिंदी मराठी

Starting to Exercise Safely English हिंदी मराठी

Pain Gels, Sprays and Ointments English हिंदी मराठी

Read about Pain on the side of the hip

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Nallasopara West Virar East