After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.
This is a general conditioning program that provides a wide range of exercises. To ensure that the program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.
Strength: Strengthening the muscles that support your hip will help keep your hip joint stable. Keeping these muscles strong can relieve pain and prevent further injury.
Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
Target Muscles: The muscle groups targeted in this conditioning program include:
- Gluteus maximus (buttocks)
- Gluteus medius (buttocks)
- Hamstrings (back of thigh)
- Piriformis (buttocks)
- Adductors (inner thigh)
- Abductors (outer thigh)
- Tensor Fascia (outer thigh)
Length of program: This hip conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your hips and thighs. Performing the exercises two to three days a week will maintain strength and range of motion in your hips and thighs.
Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain: You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
Repetitions 2 sets of 4 Main muscles worked: Tensor fascia Equipment needed: None Step-by-step directions
Tip Do not lean forward or twist at the waist. |
Repetitions 2 sets of 4 Main muscles worked: Piriformis Equipment needed: None Step-by-step directions
Tip Keep your sit bones pressed into the floor throughout the stretch. |
Repetitions 2 sets of 4 Main muscles worked: Gluteus maximus, gluteus medius Equipment needed: None Step-by-step directions
Tip Keep your lower back pressed into the floor. |
Repetitions 2 sets of 4 Main muscles worked: Hamstrings Equipment needed: None Step-by-step directions
Tip Do not pull at your knee joint. |
Repetitions 8 Main muscles worked: Gluteus medius, abductors Equipment needed: Begin with a weight that allows 8 repetitions and progress to 12 repetitions. As the exercise becomes easier, add weight in 1-pound increments. Each time you increase the weight, start again at 8 repetitions, working back up to 12. Step-by-step directions
Tip Do not turn your leg in an effort to raise it higher. The outside of your thigh should be lifted toward the ceiling. |
Repetitions 8 Main muscles worked: Adductors Equipment needed: Begin with a weight that allows 8 repetitions and progress to 12 repetitions. As the exercise becomes easier, add weight in 1-pound increments. Each time you increase the weight, start again at 8 repetitions, working back up to 12. Step-by-step directions
Tip Place your hand on the floor in front of your abdomen to prevent you from leaning backward. |
Repetitions 8 Main muscles worked: Gluteus maximus Equipment needed: Begin with a weight that allows 8 repetitions and progress to 12 repetitions. As the exercise becomes easier, add weight in 1-pound increments. Each time you increase the weight, start again at 8 repetitions, working back up to 12. Step-by-step directions
Tip Keep your head, neck, and upper body relaxed during this exercise. |
Repetitions 8 Main muscles worked: Medial hamstrings Equipment needed: Begin with a weight that allows 8 repetitions and progress to 12 repetitions. As the exercise becomes easier, add weight in 1-pound increments. Each time you increase the weight, start again at 8 repetitions, working back up to 12. Step-by-step directions
Tip Stay centered on your side and do not lean your body forward or backward. |
Repetitions 8 Main muscles worked: Piriformis Equipment needed: Begin with a weight that allows 8 repetitions and progress to 12 repetitions. As the exercise becomes easier, add weight in 1-pound increments. Each time you increase the weight, start again at 8 repetitions, working back up to 12. Step-by-step directions
Tip Stay centered on your side and do not lean your body forward or backward. |