Hip Exercises to Relieve Minor Joint Pain

If you have painful knees, the problem might not be in your knees. It could be your hips. Weak hip muscles are often the cause of pain in your knees, ankles and even in your feet. When the muscles that stabilize your hip joint are weak, the hip and everything below it can become misaligned causing pain and instability. You can strengthen your hip muscles to stabilize your hip joint and relieve minor joint pain in your legs with exercise. See your doctor if pain is severe or does not improve with exercise.

Hip rotation exercises strengthen the hip abductor muscles. The abductor muscles work to move your legs out to the side of your body away from the midline of your body. Get on the floor on your hands and knees. Keep your back straight and flat. Lift your right knee off the floor and rotate your leg from the hip upward and outward until you cannot lift it without rotating your body. Keep your torso straight and parallel to the floor and keep your knee bent. Return your knee to the floor. Repeat 8 to 10 times on each side.

An exercise ball is a good option to help strengthen your hip joints and give your core a good workout at the same time. You will use your abs to stabilize your body and maintain your balance while performing leg lifts on an exercise ball. Sit down on a large exercise ball with your feet flat on the floor. Adjust your body until your knees are bent at a 90-degree angle and your thighs are parallel to the floor. Sit up tall and straight and squeeze your abs. Lift your left foot off the floor a couple of inches and hold the position for 5 seconds. Lower your left foot back to the floor and repeat 8 to 10 times on each side.

A resistance band can help strengthen your hip flexor muscles. Anchor a resistance band to a wall or door frame. Loop the band around your right ankle and stand with your back to the resistance band’s anchor. Step forward until there is slight tension on the band. Stand with your feet about hip-width apart. Keep your right leg straight and slowly lift your leg forward and upward. Keep your other foot planted firmly on the floor. Lift your leg forward pulling against the resistance band until you cannot pull any further. Hold the position for 2 seconds and then relax. Do 8 to 10 repetitions with each leg.