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10 Best Hip & Knee Pain Strengthening Exercises - Ask Doctor Jo

AskDoctorJo・12 minutes read

Engage in a series of hip exercises using bands and balls, starting with basic movements and progressing to more challenging ones to strengthen different muscle groups in the hips and legs. These exercises focus on hip flexion, abduction, adduction, rotation, and also incorporate sit-to-stand movements with added resistance to improve overall lower body strength.

Insights

  • Starting with basic hip flexion exercises like bringing knees up and alternating sides can help activate key muscles, with a focus on doing about 10 reps on each side for effectiveness.
  • Utilizing resistance bands for exercises like hip abduction and adduction, along with incorporating controlled movements and progressing gradually in reps, can enhance muscle engagement and strength in targeted areas, ensuring a comprehensive lower body workout.

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Recent questions

  • How do I perform hip flexion exercises?

    To perform hip flexion exercises, start by bringing your knees straight up, alternating sides, and doing about 10 reps on each side. This movement helps to strengthen the hip flexor muscles and improve flexibility in the hip joint.

  • What is the windshield wiper exercise for?

    The windshield wiper exercise focuses on movements at the bottom part of the legs, not the knees. To perform this exercise, lie on your back and move your legs from side to side in a controlled manner, doing about 10 reps each way. This exercise helps to improve hip mobility and stability.

  • How can I do hip abduction exercises at home?

    To do hip abduction exercises at home, use a band to add resistance. Keep your feet close together and pull outwards like a clamshell, controlling the band, starting with 10 reps. Hip abduction exercises help to strengthen the muscles on the outer part of the hips.

  • What is the hip adduction exercise?

    The hip adduction exercise involves squeezing a ball between your knees and holding the squeeze for 3-5 seconds, doing about 10 reps. This exercise targets the inner thigh muscles and helps to improve hip stability and strength.

  • How do I engage in sit to stand exercises effectively?

    To engage in sit to stand exercises effectively, ensure good form and work the quads, hamstrings, and glutes. Start with 5 reps and progress as you build strength. This exercise helps to improve lower body strength and functional movement patterns.

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Summary

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Hip Strengthening Exercises for Better Mobility

  • Start with simple hip flexion exercise, bringing knees straight up, alternating sides, and doing about 10 reps on each side.
  • Perform windshield wiper exercise focusing on movements at the bottom part of legs, not knees, doing about 10 reps each way.
  • Use a band for hip abduction, keeping feet close together, pulling outwards like a clamshell, controlling the band, starting with 10 reps.
  • For hip adduction, squeeze a ball between knees, holding the squeeze for 3-5 seconds, doing about 10 reps.
  • Progress to hip flexion with a band on feet, keeping leg in a plane, activating more muscles, starting with 5 reps on each side.
  • Perform internal hip rotation with band at feet, keeping top leg part in one plane, doing controlled movements, about 5-10 reps.
  • External hip rotation by bringing foot inwards, crossing leg like a figure four, using band for resistance, about 5-10 reps each side.
  • Engage in sit to stand exercise, ensuring good form, working quads, hamstrings, glutes, starting with 5 reps and progressing.
  • Use a band for sit to stand to add resistance, keeping knees separated, maintaining good technique, starting with 5 reps.
  • Incorporate a ball for sit to stand, squeezing it between knees, maintaining the squeeze throughout, starting with 5 reps and progressing.
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