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2 Easy Exercises to Stop Your Hip Pain

Nov24th 2020

Hip pain can severely limit your ability to live the life you want. Walking, running, climbing stairs, or working around the house can become frustrating and painful. Hip muscle weakness is a common cause of hip pain. Your gluteal muscles work to provide power as well as control at your hip. Here are 2 easy exercises you can do to address the strength of these muscles and help resolve hip pain.


Bridges are a basic exercise to help improve your hip strength. Try to go as high as you can without your back arching. Start with 10 reps and hold for 10 seconds. Do these every other day. Try to work up to 3 reps of 30 second holds. You should feel this mainly in your butt, but a little bit in the back of your thigh is ok too.

Side Step Down

The goal of this exercise is to control the position of your hips and your knee. Your hips and pelvis should stay parallel to each other. The knee of your foot that is on the step should stay lined up with the middle of that same foot.

Both of the exercises above can help your hips stop hurting. They may cause some mild muscle soreness, but they shouldn’t cause any sharp pain. If you’ve tried these and you’re still hurting, there’s still hope! At Solutions Physical Therapy & Sports Medicine, we’re experts at evaluating hip pain and can help you develop a plan to stop it.

Call our office at 703-299-3111 and a member of our team will schedule you an evaluation with one of our expert physical therapists.

Working to keep you living your best life,

The Solutions Physical Therapy & Sports Medicine Team

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