3 Physio Moves To Fix Your Hip

Hip pain and mobility dramas can really stuff up your daily life, from climbing stairs to just getting out of the bed. While going under the knife is sometimes necessary, physio often provides a ripper, non-invasive path to recovery. Through a combo of targeted exercises and progressive movement techniques, heaps of patients experience considerable improvement in their hip function and overall quality of life. Understanding the key therapeutic approaches that specialists use can make the difference between ongoing discomfort and successful rehab. The following three evidence-based physio moves represent core strategies for those looking for relief from hip-related dramas.

Gentle Range of Motion

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During the initial stages of hip physiotherapy, gentle range of motion exercises form the foundation for recovery and rehabilitation. These carefully structured movements help maintain joint flexibility while preventing muscle stiffness and reducing pain. Physiotherapists begin with passive range of motion exercises, where they guide the leg through various movements while the patient remains relaxed, allowing the hip joint to move smoothly without strain.

As patients progress, they shift to active-assisted exercises, where they actively engage their muscles while receiving support from the physiotherapist. This intermediate step helps build strength and confidence while ensuring proper form. The progression continues with active range of motion exercises, during which patients independently move their hip through different planes of motion, strengthening the surrounding muscles and improving mobility.

Many physiotherapists incorporate hydrotherapy into the treatment plan, utilising warm water's therapeutic properties to enhance range of motion. The buoyancy reduces stress on the hip joint, allowing for easier movement and decreased pain during exercise. Additionally, targeted stretching of key muscle groups around the hip, including the back, side, and leg muscles, helps restore ideal joint function. These stretches focus on the hip flexors, hamstrings, and other supporting muscles, often incorporating gentle knee movements to ensure complete mobility. Through this systematic approach to range of motion exercises, patients can gradually rebuild strength and flexibility while minimising discomfort and preventing further complications. With a focus on fast symptom relief, Activ Therapy's head physiotherapist develops personalised treatment plans targeting muscles, joints, ligaments, and tendons.

Strengthening Your Hip Muscles

Building on the foundation established through range of motion exercises, strengthening the hip muscles becomes the next pivotal phase of physiotherapy. The focus shifts to targeting specific muscle groups through controlled movements that enhance stability and function around the hip joint.

Hip strengthening exercises typically begin with basic hip abduction movements, which specifically target the gluteus medius and other hip abductor muscles. These exercises can start with the patient lying on their side, lifting their right leg upward in a controlled manner. As strength improves, resistance can be gradually added using weights or resistance bands.

Internal hip rotation and external hip movements form another vital component of the strengthening protocol. Seated rotation exercises help activate the medial hamstrings during internal rotation, while external hip movements engage the piriformis muscle. These exercises can be performed with the lower arm in front for support and balance during the movement phase.

To achieve the desired results, patients should perform 8-12 repetitions of each strength exercise, scheduling sessions 2-3 times per week. It is critical to select a weight that allows proper form while providing sufficient challenge for progression. As strength develops, resistance can be incrementally increased to maintain the effectiveness of the exercises.

Throughout the strengthening process, maintaining proper form is paramount. Patients should pay careful attention to their body positioning and avoid any movements that cause pain. Regular assessment of progress helps confirm the exercises continue to provide appropriate challenge while supporting safe and effective hip rehabilitation. Our multidisciplinary team of specialists ensures each patient receives comprehensive guidance throughout their strengthening program.

Progressive Walking Techniques

Progressive walking techniques serve as an essential bridge between stationary exercises and functional mobility in hip rehabilitation. These techniques gradually build strength and stability whilst minimising pain during the recovery process. Starting with basic movements helps establish proper form and develops the confidence needed to return to daily activities.

Begin with weight-shifting exercises while standing with feet flat and keeping the lower body stable. Practise transferring weight from one leg to the other while maintaining a straight posture. As balance improves, incorporate controlled stepping movements forward, focusing on heel-to-toe walking patterns. Slowly raise the non-weight-bearing leg while maintaining stability on the supporting leg.

Once these foundational movements become comfortable, progress to short walking distances with support, such as parallel bars or a walker. Pay attention to stride length, ensuring even steps and proper foot placement. As muscles become strong enough, gradually increase walking duration and decrease reliance on support devices. Practise variations in walking speed, starting slowly and building up pace as tolerance improves.

Advanced progression includes walking on different surfaces, traversing slight inclines, and incorporating directional changes. These challenges help prepare for real-world scenarios encountered in daily activities. Throughout the progression, monitor pain levels and adjust intensity accordingly. If pain increases, return to previous levels until discomfort subsides. Consistent practise of these techniques, combined with regular exercise, helps restore normal walking patterns and promotes long-term hip health. Hands-on physiotherapy techniques have helped more than 250,000 patients achieve lasting results in their recovery journey.

Conclusion

Physiotherapy interventions combining gentle passive mobilisation, targeted strengthening, and systematic walking protocols provide an evidence-based approach to hip rehabilitation. Range-of-motion exercises maintain joint flexibility, while specific muscle strengthening enhances stability and control. Progressive walking activities help restore normal movement patterns. When implemented together, these three therapeutic strategies effectively promote hip recovery and facilitate a safe return to daily activities and physical function.