The videos below have been designed by our
"Famous" Physical Therapists to help you manage everyday discomforts and pain from common and uncommon hip
The hip is one of the main weight-bearing joints in your body. It consists of two main parts:
A ball (femoral head) at the top of
your thighbone (femur)
socket (acetabulum) in your
Ligaments, which are bands of tissue, connect the ball to the socket and help keep the ball
and socket steady. A smooth, tough material called articular cartilage, which cushions the bones and lets them move
easily, covers the surfaces of the ball and socket. All the rest of the surfaces of the hip joint are covered by a
thin, smooth tissue liner called synovial membrane, which makes a small amount of fluid that acts as a lubricant so
that the bones in the hip joint will not rub against each other.
What Causes Hip Pain?
Pain in your hip can be debilitating, making it difficult for you to walk, climb stairs, or
even pick up an object from the floor. It can limit your freedom of movement and
ability to function independently. Experiencing joint pain day after day without relief can lead to “staying off”
the joint — which often weakens the muscles around it so it becomes even more difficult to
While hip pain can be caused by deformity or by direct injury, like trauma or a sports
injury, the most common cause of hip pain is osteoarthritis (OA) also known as degenerative joint disease (DJD).
Depending on factors like age, weight, joint function, and activity, people with arthritis find their hip’s
cartilage lining wears away over time. At that point, your bones begin to rub against each other, resulting in
friction, swelling, pain, stiffness, and instability.
Arthritis is one of the most common causes of joint disorders.
More than 42 million people in the United States are diagnosed with
The most common types of arthritis are:
5 Good Hip Stretches
hip is a common area related to joint pain. The most common muscles associated with this area are: Piriformis,
Obturator Inferior, Quadratus Femoris. These are classified as
the “Deep 6 Lateral Rotators of the Hip” and are most common for
entrapment of the sciatic nerve and other hip pain. The Gluteus
Maximus, Gluteus Minimus, Gluteus Medius, TFL, Psoas Major,
Adductor Longus, Adductor Magnus, Adductor Brevis, Pectineus,
Iliacus, Rectus Femoris, Vastus Lateralis, Vastus Intermedius,
Vastus Medialis and Sartorius are also associated with the hip
following stretches to eliminate tightness and pain.
1) You will need to be by a bed, start with one foot flat on the ground and the other leg will be bent at the knee and placed on
the bed with foot outward, line center of chest even with
knee, chin straight with correct posture bend slowly till
chest meets knee or as far as you can stretch. You should
feel this in your buttock area.
2) Lay flat on your back, place the foot of the leg to be stretched on the opposite knee, Place the opposite hand on the knee, pull
the knee towards the opposite side, hold for 40 seconds and
repeat 3 times each leg.
3) Start on your knees with hand against a wall for support, bring the left knee up into a lunge position, lunge forward to stretch
hip muscles, hold for 60 seconds then switch to other side.
4) You need to be by a bed, start facing away from bed then lift right foot up and place on bed, stand straight, rotate
pelvis backward, tighten buttocks and place right hand on top
and squeeze, then bend your left knee.
5) Sit on the ground with legs bent in front of you and feet meeting near the center of your chest (butterfly position), take forearms
and push on the medial side of your knee to push knees down
ground, the closer you can get your feet to the pelvic area the better.