Pain in your hip joint

If you experience pain in your hip joint, this may be due to arthritis or tissue damage inside the joint itself. If this is the case, the pain will often feel like it comes from deep inside your groin and/or buttocks. You will typically not be able to trigger the pain by touch or applying pressure. The pain may also radiate from your groin into your knee.

Find the right program for you

Why does it hurt?

Damage to the hip joint can have many causes. For people over 50, arthritis is a common cause of hip and groin pain. Other common causes are:

  1. Acute injury: The hip joint is damaged due to a sudden and often overwhelming strain.

  2. Excessive strain: The hip joint is subjected to an unaccustomed strain over a longer period of time.

  3. Degeneration and arthritis: Cartilage in your hip joint can wear away over time (arthritis). The cartilage around the hip joint can also become damaged and this may trigger pain when you move your hip.

Pain is the body’s way of telling you to ease the strain on your hip. Two things are critical in treating your pain:

  • Reduce the activities that led to your injury.

  • Perform exercises that stimulate the injured area and strengthen the muscles around it.

How Injurymap treats your hip and groin pain

Injurymap’s program for treating your hip joint pain consists of exercises that stimulate and help rehabilitate the tendons. The first exercises focus on light mobility, which will prepare you for the stability and strength exercises that will return your hip joint to normal. Stretching exercises are also a part of the program, and they will help ensure your continued mobility and help you avoid future injuries.


Exercises for Pain in your hip joint

  1. Squat I
    10 reps x 3 sets

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    • Stand up in front of a chair without touching it.
    • Stand on both legs with your feet slightly apart.
    • Your toes should point straight ahead.
    • Bend your knees slowly to a point where you almost touch the chair.
    • Then slowly go back up.
    • Perform 3 sets of 10 repetitions.
  2. Uneven crunches with ball
    5 reps x 3 sets

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    • Lie on your back with bent knees and your feet placed flat on the floor.
    • Place a football or a similar ball between your knees.
    • Keep your arms crossed over your chest.
    • Squeeze your knees together while you slowly move one elbow down toward the opposite knee.
    • Lift the shoulder blade off the ground.
    • Hold the position for 3-4 seconds and then slowly return to the starting position.
    • Perform 3 sets of 5 repetitions in each direction.
  3. Front hip stretch I
    30 sec. x 3 sets

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    • Take a wide stance with your legs quite far apart.
    • Support yourself with a hand on a chair or something similar if necessary.
    • Bend the front leg and move your pelvis in a straight line towards the floor.
    • Keep your body straight without leaning forward or backwards.
    • Be sure not to sway in your lower back.
    • You should feel the stretch in the front of your hip.
    • Hold the stretch for 30 seconds and perform 3 repetitions with each leg.

Treat your pain with Injurymap

Download the app to get a customized program that addresses your specific pain with exercises.