It can take up to 3 months of exercising before symptoms improve.
The following exercises should be within the limits of pain.
Repeat the exercise 4 times a day.
The number of repetitions that are recommended is what you should aim for.
If you find the exercises hard to do or can only move a little way aim to build up to the total number of repetitions over a few days or even a couple of weeks.
Exercise 1 - Hip Stretch
Start lying on your back with the affected knee bent and the foot flat.Lift the knee up and using the opposite hand, gently pull it across your body causing a tightness in the hip. Keep you back and shoulders flat on the surface.Hold for 30 seconds and slowly return to the start position.
Target Repetitions = 5
presented by Urmston Physio Clinic
Exercise 2 - ITB Stretch
Start in a standing position with you feet together and your hands by your side.Cross the affected leg behind opposite leg. Push the affected hip and bend to the opposite side until you feel at stretch around the affected hip. Hold for 30 seconds. And return to the start position.
Target Repetitions = 5
presented by Urmston Physio Clinic
Exercise 3 - Hip Strengthening (Gluteus Medius)
Stand at the bottom of a step with the affected leg side on.Stand on the step with the unaffected leg hanging off the step.Lower the unaffected leg down then using the buttock of the affected leg lift it back up.Repeat the exercise.
Target Repetitions = 15
presented by Urmston Physio Clinic
Exercise 4 - Hip Abduction
Start in a standing position with your feet together.If you cannot find your balance, this exercise can be done using a table or worktop for support.Slowly lift the affected leg out to the side as far as it can go comfortably and return to the start position in one smooth movement.
Target Repetitions = 10
presented by Urmston Physio Clinic
Exercise 5 - Bridging
Lie on your back with your knees bent and feet flat on the bed. Slowly lift your hips off the bed as high as you can comfortably manage.Hold for 5 seconds and gently return lower back to the start position.Make sure the head and neck are kept straight to avoid strain on the neck joints.
Target Repetitions = 10
presented by Urmston Physio Clinic
Exercise 6 - Hip Strengthening - Clam Exercise
Start in a lying position on your side with the affected knee on the top.Bend your knees to about 45 degrees and place your hand on your hip.Tighten you stomach muscles and slowly lift the affected knee as far as possible then gently return to the start position.Ensure you do not roll backwards when performing this exercise.
