If you have hip tendonitis, exercises may help relieve your pain.

Hip tendonitis is an irritation of the tendons attached to the hip flexor muscles.

This article provides eight exercises to help relieve hip flexor tendonitis.

Young woman doing Hip Flexor Stretch

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It explains hip anatomy and how these exercises can help restore hip function and prevent future injuries.

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The Hip Joint and Tendonitis

Your hip is a ball and socket joint.

Severalligamentshold the bones together, and muscles help move your hips.

Woman doing standing butt squeeze exercise

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The chemicals involved in the inflammatory process may make you feel pain in the injured tissue.

This is a good thing.

Pain causes you to limit your motion and allow healing to take place.

Woman doing Isometric Hip Press exercise

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Is Your Pain sparked by Tendonitis or Bursitis?

Many people are confused as to whether their hip pain is brought on by tendonitis or bursitis.

If you are experiencing hip pain, you should visit your healthcare provider for a checkup.

Woman being assisted with pelvic tilt with Marching exercise

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Both acute (sudden) and chronic tendonitis can cause pain that limits your movements.

Listen to your body, and don’t overdo it.

Perform one set of five to 10 repetitions once daily for these exercises.

Woman doing glute bridges

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As your pain improves, you could increase the number of sets and repetitions of each exercise.

Two to three sets of 15 repetitions is a good goal to aim for.

Before starting any exercise for hip tendonitis, check in with your physician or physical therapist.

Woman doing lying lateral leg raises

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They can be sure you are exercising properly, and that exercise is safe for you to do.

Also, stop any exercise that causes pain or excessive strain while performing it.

Is Walking OK for Hip Tendonitis?

woman doing scissors exercise for hip tendonitis

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Tendonitis needs rest to heal, so keep it under 10 minutes and don’t overdo it.

If you are in acute pain, check with your healthcare provider before starting this exercise program.

As you gain strength, it’s possible for you to gradually add more exercises.

Woman doing Lying Leg Circles exercise

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Stretching and strengthening your hip flexor muscles help to support your pelvis and prevent future hip pain.

If these exercises are too painful, talk to your healthcare provider about physical therapy.

Frizziero A, Vittadini F, Pignataro A, et al.Conservative management of tendinopathies around hip.Muscles Ligaments Tendons J.

2016;6(3):281-292. doi:10.11138/mltj/2016.6.3.281

Johns Hopkins Medicine.Hip problems.

American Academy of Orthopaedic Surgeons.Hip bursitis.

American Academy of Orthopaedic Surgeons: OrthoInfo.Exercise walking.