Hip pain can be a debilitating and worrying issue. We all fear for the future if hip pain strikes.
Facing any restriction in our mobility can limit our lifestyles considerably with restriction and pain often leading to opting out of activities and hobbies you enjoy.

Early signs that hip pain is limiting your mobility and your life often present as:
1-Difficulty getting into/out of bed, chairs, sofas, or cars
2-Waking at night with hip pain, particularly on turning
3-Family and friends noticing a limp
4-Difficulty getting your shoes and socks on, particularly in the morning
5-Fearing surgery, an X-ray or MRI may be required?

Our experts at Fox Physiotherapy have developed a daily program to start you on your road to recovery free from hip pain to get your back to moving with ease and limiting that limp.

Stretching Exercises

Do these stretches first thing in the morning to limber up the hip muscles that can cause movement restriction and pain of the hip and lower back, it takes five minutes but done daily will restore the flexibility to the key muscle groups that are responsible for moving your hip.

Hip Flexor Stretch kneeling

Kneel on the floor and place the unaffected foot in a large stride in front of you. Push the hips forwards evenly and keep you body straight until you feel the stretch in the front of the hip on your back leg. Hold this position

Hip Flexor Stretch Standing

Start in a standing position. Move your affected leg one pace backwards. Hold on to a support if you feel you need it. Keeping your feet in this position, drive your hips forward and lift up your chest. It is ok for the back knee to bend a little and for your heel to come up off the floor. You should feel a stretch in the front of your hip. Hold this position and then return to the starting position and then relax.

Side Stretch Stand up straight.
Keeping your knees straight, cross the leg of your affected side in front of the other. Reach over your head with the arm on your affected side whilst simultaneously using your other arm to push sideways on your hip. Hold this position and feel the stretch into your side.

Strengthening exercises

These exercises done three times a week will target the most common weakness present in the hip, the GLUTEAL MUSCLES.

Hip Side Lying Leg Lifts

Lie on your side with affected leg upper most. Keep your back straight and trunk still. Slowly lift your top leg upwards. Ensure your leg stays straight. Lower the leg back down.


Lie on your back. Bend both knees and place your feet flat on the bed. Lift your buttocks from the bed. Place your buttocks back on the bed. Repeat this exercise and remember to continue to breathe properly.

Kneeling Kick Backs

Start on your hands and knees with your hands under your shoulders and knees under your hips. Begin arching your back by pushing your tail bone out, making a dish with your spine. Then, round your back by tucking your tail bone in. Find the mid-position and keep your back straight by gently tightening your pelvic floor and deep abdominal muscles, pulling your belly button in towards your spine. Leading with your heel, lift one leg up behind you, keeping your knee at 90 degrees. Think about pushing the sole of your elevated foot up towards the ceiling. Extend as far as able ensuring you do not arch your back or twist your hips as you do this. Next, bring your knee to the outside, ensuring your foot stays aligned with your hip. Hold this position. Control the movement as you bring your knee back down towards the floor, then repeat.

Sitting position

Try to get your knees below the level of your hips. If your hip is higher than your knee when, driving, sitting at the computer, watching television, or having dinner your reduces the pressure into the hip joint and muscles themselves thus reducing the pain.


The specialists at Fox Physiotherapy will address your concerns about your hip pain, restoring your flexibility, strength and guiding your back to your activities and hobbies so you don’t miss out.

These five strategies above will start you on your road to limiting your limp and moving with ease.

Why continue to suffer hip pain book your appointment with the experts at Fox Physiotherapy to solve your hip pain on 0212061844 or by email: help@foxphyiotheapy.ie or simply book online through our website.

If you are concerned or unsure whether physiotherapy is the right fit for you problem, please fill out our hip pain questionnaire HERE and our specialist physiotherapists will review your case and contact you within 24 hours to ensure we at Fox Physiotherapy can help you.