Exercises against pain in the hips

Do you feel pain in your hip joint during physical activity, during walking or before you start to move? Do you start to feel pain also in a peaceful regime and at night? Are you troubled in the morning by stiff joints, and it gets better after you move for a while? Does the mobility of your joints become worsened? Did you notice varying length of your extremities, atypical position of the lower extremities or pelvis? Does it bother you to stand for longer periods of time? Do you feel unstable and insecured when walking? Do your steps become shorter?

The hip joint is one of the most burdened joints of the body. Legs are connected to the stiff pelvic girdle. Burdening of the hip joint is depending on the function of the muscles that are close to the joint. The spasm of the surrounding muscles is burdening the joint. The load is depending also on the position of the whole lower extremity. Increased burdening of the hip joint appears by people with increased lordosis, bigger weight of the body or by people who lift heavier loads. The bottom of the joint socket (acetabulum) has a layer of fat, which dampens the impacts and the upper edge of the socket is stabilizing the head of the thigh bone in the joint socket.

The pain might signify impairment of the function or structure of the joint. The pain can be also transfered from more distant segments of the lower extremities or pelvis. The pain can be causing also irritation of the nerves going through the lumbar spine. It is necessary to differ, if the problems are serious or whether it is just an imitation of the symptoms. The origin of the pain in the hip joint can flow from sexually trasmitted diseases or diseases of the internal organs.

Clinical symptoms in the area of the hip joint are manifested by differing range of joint mobility, changed stereotype of walking, signs of increased muscle tension, shortened muscles directly affecting the hip joint or more distant muscles, weakened muscles of the lower extremities, swelling, skin redness or projection of the pain into the groins, buttocks or whole leg.

If you are troubled by any of these problems, try our exercises.

EXERCISE TUTORIALS

Návody 1 - obrázek
Quadriceps (thigh muscle) can get often overloaded, which can lead to decreased movement range and cause pain in the knee joint, and other seemingly unrelated areas (hip joint, lumbar spine, groins,...). Thanks to this exercise you can effectively stretch out and relax this muscle.
Návody 2 - obrázek
Muscles on the back of your thighs are often times shortened, this shortening can cause pain in the back or knees. For this reason it is able to preventively stretch these muscles out.
Návody 3 - obrázek
Muscles of the legs are often affected by insufficient stretching which can result in shortening of the muscles. This exercise will thoroughly stretch the outer side of your thighs, buttocks and shins. With regular exercising you can prevent overloading of the calf muscle, knee, hips and back pains, as well as pain in the lower back and area of the SI joint.
Návody 4 - obrázek
Exercise if you feel pain in your lower back, or when your groins hurt, it can be helpful by infertility of both males and females.
Návody 5 - obrázek
Mobilizing exercise for relieving the sacroiliac joint (SI joint).
Návody 6 - obrázek
This strengthening exercise is performed especially if we want to strengthen our abdominal and gluteal muscles as well as relaxing the muscles in the lower back and lower thoracic spine and recover the correct stereotype of pelvic position.
Návody 7- obrázek
This exercise is ideal for full involvement and activation of the torso, as well as involving body into correct movement stereotypes for more stable gait.

EXERCISE TUTORIALS ACCORDING TO DNS METHOD

Návody_2 1 - obrázek
This exercise is designed to stabilize the pelvis, hips and knee joints as well as relaxing the sacroiliac joint (SI joint).
Návody_2 2 - obrázek
This exercise is ideal for activation of the deep stabilizing system and stabilization of the pelvis, hip and knee joints and ankles.
Návody_2 3 - obrázek
This exercise is designed to stabilize the pelvis, hips and knee joints as well as relaxing the sacroiliac joint (SI joint).
Návody_2 4 - obrázek
This exercise is good for activation of the core muscles and stabilization of the pelvis, hip and knee joints as well as ankles.
Návody_2 5 - obrázek
this exercise is designed to stabilize pelvis, hip and knee joints and relieving the sacroiliac joint (SI joint).
Návody_2 6 - obrázek
This exercise is good for activation of the core muscles and stabilization of the pelvis, hip and knee joints as well as ankles.
Návody_2 7 - obrázek
This exercise is good for activation of the core muscles and stabilization of the pelvis, hip and knee joints as well as ankles.
Návody_2 8 - obrázek
This exercise is good for activation of the core muscles and stabilization of the pelvis, hip and knee joints as well as ankles.
Návody_2 9 - obrázek
This exercise is good for activation of the core muscles and stabilization of the pelvis, hip and knee joints as well as ankles.