Hip Rehab Exercises
Non-Surgical Hip Therapy Protocol
Physical therapy is a successful modality for the treatment of many hip injuries. Therapy aims to strengthen the core and hip muscles. This is often combined with various stretches to loosen the anterior and medial structures of the hip. The following protocol provides a framework for rehabilitation after a hip injury. Individual hip pathologies vary widely, and this protocol is intended to be performed under the supervision of a skilled physical therapist.
Phase 1
Goals: The initial phase aims to calm any hip irritation and inflammation while preventing significant muscle atrophy and stiffness. Take it easy and focus on returning your hip to its baseline before moving on to more intense strengthening exercises.
Exercises:
- Stationary bike without resistance
- Prone lying
- Cat-Cow
- Quadriceps stretch
- Hamstring stretch
- Gentle hip flexor stretch
- Gentle adductor stretch
- FABER stretch
- Child’s pose
- Bridging progression
- Standing hip abduction
- Plank progression
- Side plank progression
Criteria for Progression to Phase 2
- Minimal pain with low-impact activities
- Minimal pain or pinching with Phase I exercises
- Proper muscle firing patterns
Phase 2
Goals:
- Increase strengthening
- Regain full active and passive range of motion symmetrical to the uninjured side.
Exercises:
- Stationary bike with resistance
- Lunge progression
- Hip flexor progression
- Clamshells
- Side leg raises
- Side stepping progression
- Single-leg balance progression
- Elliptical
Criteria for progression to Phase 3:
- Able to walk 2 miles with no pain and a normal gait
- Full active and passive range of motion
- No pain with previously painful, low-impact activities
Phase 3
Goals: Progressive return to sport
Exercises:
- Continue exercises from previous phases.
- Begin sport-specific activities, starting with non-contact exercises.
- Begin and return-to-run protocol
Key Points
- Physical therapy is hard work but critical for a successful recovery.
- Individual progression varies widely, and it is uncommon for a patient to progress through a rehab protocol without setbacks.
- Do not push through pain. Pushing through pain only increases the risk of setbacks. If you experience pain during or after any of the exercises in this protocol, stop and wait three days before attempting again.
- This is not intended to serve as a substitute for clinical decision-making. Use the exercise descriptions as a guide. Your physician and physical therapist may adjust based on your specific precautions and recovery.
- Do not feel obligated to do every exercise in this protocol.