Pain and discomfort in the hip and thigh are not easy to combat, but exercise can help enormously in the mission. In fact, spending a lot of time sitting or not moving can increase muscle tension and weakness, worsen the pain, strengthen the body in many cases relieves it.
There are some disciplines that more than others are particularly suitable for this purpose, even if before starting to practice them it is always essential to discuss with your doctor.
, in any of its variants, can help to improve elasticity and freedom of movement, and consequently to relieve tension and pain in the hips and thighs. These are some particularly suitable positions.
Swing of the legs
- Standing and with your back straight, keep your arms extended along your body.
- As you exhale, swing your right leg forward and then, exhaling, move it back.
- Feel the movement in the hip joint.
- Switch sides and repeat 10 times.
- This exercise activates the hip joint, preventing stiffening of the hips.
Strengthening of the legs and knees
- In the supine position, lift both legs and stretch them while trying not to arch your back. Point your feet and then straighten them, alternating the movements and coordinating them with the breath.
- Place your feet on the ground, placing your legs hip-width apart.
- Gently lift your pelvis without straining your knees too much, then lower it back down.
- This exercise improves blood circulation in the legs and strengthens the buttocks, legs and knees.
Leg stretch
- Lie longitudinally against a door.
- Stretch the leg closest to the door straight up and push your foot against the door until you feel a stretch.
- Hold the position for 30 seconds, switch sides and repeat the movement sequence on the other side.
- Next, lie on your back with your knees bent and feet flat.
- Lift the right leg, with the knee still bent, and bring the ankle over the thigh. Grasp the thigh of the left leg and pull it towards the chest.
- Maintain the position for 30 seconds then repeat the sequence of movements with the other leg.
Kneeling hip flexor stretch
- Place your left knee on the floor, and keep your right knee high.
- Bend the right knee forward, keeping the right foot always in contact with the floor.
- Keep your back straight and gently contract your left buttock.
- Gently move your torso forward, until you feel a stretch.
- Repeat the sequence of movements on the opposite side.
This exercise is great for tight hip flexors.
Stretching of the thigh and anterior hip
- Sit on the ground, lean on your elbows and extend one leg back and the other forward, ideally forming a Z.
- Push your hips up and return to a resting position.
- Repeat the sequence of movements on the other side.
- This exercise allows you to stretch the anterior muscles of the thigh and hip. To intensify it, you can perform the same movements but lying in a supine position.
Walking is an easy aerobic exercise and is therefore particularly suitable for beginners, who, gaining familiarity, can then move on to jogging and running.
However, for those suffering from joint pain or just recovering from an injury it may not be the right choice. In this case, it is better to prefer a low-impact discipline such as swimming. The water, in fact, relieves joint pain, allowing you to move more safely.
, making movement easier and less painful.Bodyweight exercises such as squats and lunges are ideal to start with as they are easy to perform and do not require specific machinery. If you want to rely on them instead, you can train with a leg press or a rowing machine.
Basic lunges
- From a standing position, bring your feet together and extend your arms along your body.
- Bring the right leg forward, distributing the weight equally. This position requires balance, if you do not feel safe it is better to lean against a wall or a chair.
- Bend your knees and lower your body until your back knee comes within inches of the floor, or as far as you can without pain. At this stage the front thigh should be parallel to the floor, with the knee forming a 90 degree angle.
- Look straight ahead and keep your torso as straight as possible.
- Then perform a lunge in place, moving gently.
- Return to an upright position and repeat the sequence of movements on the other side.
- Do ten reps on each side.
