Senebti

Hip pain

Pain around the hip or groin, often noticed when walking, standing up or using stairs.

Safety first

See a doctor or physio before exercising if you have: you cannot bear weight after a fall, groin pain with fever, or sudden severe pain.

Stop if pain increases or numbness spreads. Start short and easy. Move on when it feels comfortable and pain does not increase.

Not improving or getting worse? See a physiotherapist — If things are not better after a few weeks, or pain increases, talk to a physiotherapist. In the Netherlands you do not need a GP referral to book a physiotherapist.

  1. 【毎日9分】 股関節が『超』硬い人向け！体がどんどん柔らかくなるストレッチ！【ルーティン用】 — オガトレ (ja) Watch on YouTube
  2. 股関節の可動域をじっくり広げるストレッチ【7分間】 — 前田のまいにちセルフケア ! by GronG (ja) Watch on YouTube
  3. 股関節の痛みにお悩みの方に！寝ながらストレッチ【6分間】 — 前田のまいにちセルフケア ! by GronG (ja) Watch on YouTube
  4. 股関節のストレッチ（5種目・約9分） — 前田のまいにちセルフケア ! by GronG (ja) Watch on YouTube
  5. 変形性股関節症の股関節ストレッチ（約8分） — Nピラティス〜ゼロからわかる解剖学〜 (ja) Watch on YouTube
  6. 股関節ストレッチ — 愛媛県公式チャンネル (ja) Watch on YouTube
  7. 股関節の痛み向けリハビリ運動（50〜60代向け・約16分） — リハビリスタジオ (ja) Watch on YouTube
  8. 股関節の筋トレ（4種目・約8分） — 前田のまいにちセルフケア ! by GronG (ja) Watch on YouTube
  9. 股関節のヨガストレッチ（寝たまま・約8分） — たかヨガ 小野田貴代 (ja) Watch on YouTube
  10. 【整形外科医が教える！】進行した股関節症には貧乏ゆすりをしよう！！ — もりっくチャンネル (ja) Watch on YouTube
  11. Stretches for the lower back and hips (≈15 min) — Mady Morrison (en) Watch on YouTube
  12. 8-Minute Hip Mobility Routine | Loosen Tight Hips (No Equipment) — nourishmovelove (en) Watch on YouTube
  13. Exercises, stretches and advice for hip osteoarthritis and groin pain (≈7 min) — Performance Sport & Spine (en) Watch on YouTube
  14. This Weird Routine Unlocks Stiff Hips After 50 — Will Harlow – Over-Fifties Specialist Physio (en) Watch on YouTube
  15. 10-Minute Supine Routine for Hip Bursitis & Hip Pain - Trochanteric Bursitis Exercises and Stretches — Yoga with Joelle (en) Watch on YouTube
  16. 15 Min Hip Stretches: Hip Stretching Exercises for Hip Pain - Hip Stretch & Rehab Mobility Drills — HASfit (en) Watch on YouTube
  17. Stretches and exercises for lateral hip pain (≈11 min) — Tone and Tighten (en) Watch on YouTube
  18. Hip Pain WON’T Get Better Unless You Strengthen THIS Muscle (50+) — Will Harlow – Over-Fifties Specialist Physio (en) Watch on YouTube
  19. Real-time hip stretches (≈8 min) — AskDoctorJo (en) Watch on YouTube
  20. 3 exercises for hip pain (≈6 min) — AskDoctorJo (en) Watch on YouTube
  21. Iliopsoas Rekken - 2 Oefeningen tegen Pijn in de Lies / Heup, Bil, Bekken en Rug — PhysioExercise (nl) Watch on YouTube
  22. Instructievideo na heupoperatie: oefeningen tijdens heuprevalidatie — Topaz Zorg (nl) Watch on YouTube
  23. Pijn buitenkant heup herstel — TrainExerciseRecover (nl) Watch on YouTube
  24. Bewegen na een heupoperatie. Oefeningen voor de eerste zes weken. — mchaaglanden (nl) Watch on YouTube
  25. oefeningen bij klachten thv heup en bovenbeen — Fysiotransparant (nl) Watch on YouTube
  26. Slijmbeursontsteking van de heup - Fysiotherapie4all — Pijn Reset Community - Fysiotherapie4all (nl) Watch on YouTube
  27. Oefeningen bij Heupklachten — Topfit Fysiotherapie (nl) Watch on YouTube
  28. Heup Artrose mobiliserende oefeningen — Fysio de Dijken (nl) Watch on YouTube
  29. HEUPPIJN OEFENINGEN VEED — FLOW FYSIO fysiotherapie (nl) Watch on YouTube
  30. Tips en oefeningen bij versleten knie of heup (artrose) :fysiotherapie, ergotherapie reumafonds — vakantie Plez (nl) Watch on YouTube
  31. Was tun gegen Hüftschmerzen? 5 wirkungsvolle Übungen. — AOK - Der Gesundheitskanal (de) Watch on YouTube
  32. Hüftarthrose selbst behandeln – Einfache Tipps und effektive Übungen bei Coxarthrose — KLINIK am RING - Die Gelenkspezialisten (de) Watch on YouTube
  33. 3 effektive Übungen bei Hüftarthrose: Damit bleibst du bis ins hohe Alter fit! (für zuhause) — Online Physiotherapie (de) Watch on YouTube
  34. Seitliche Hüftschmerzen - Ursache erkennen und lösen — Bewegungsumfang | Visna Stief (de) Watch on YouTube
  35. Die 5 besten Hüftübungen gegen Arthrose — Physiotherapie Potsdam (de) Watch on YouTube
  36. HÜFTE MOBILISIEREN - 5 Minuten für eine flexible Hüfte ohne Schmerzen — Ergotopia (de) Watch on YouTube
  37. Hüftarthrose: Übungen zur Mobilisation, Stabilisation und Entlastung (Coxarthrose / Hüftschmerzen) — A spoon a day (de) Watch on YouTube
  38. 7 Schnelle Übungen gegen Hüftarthrose (nachhaltig) — König Fitness & Gesundheitszentrum (de) Watch on YouTube
  39. Hüft-Arthrose: DAS musst du tun, BEVOR es zu spät ist! — Bewegungsumfang | Visna Stief (de) Watch on YouTube
  40. HÜFT-ARTHROSE - 3 sehr einfache und effektive Übungen — Osteopathie Physiotherapie & Schmerztherapie (de) Watch on YouTube
  41. Exercice d'assouplissement pour la hanche et le bas du dos (≈7 min) — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  42. Arthrose de la hanche : conseils et exercices (≈13 min) — EduKa Santé (fr) Watch on YouTube
  43. DOULEUR de hanches ou de bassin ! Voilà pourquoi tu as TOUJOURS mal ! Solution kine — Hem Ton Kiné (fr) Watch on YouTube
  44. 10 minutes d'exercices allongés pour la bursite et douleur de hanches - Yoga bursite et hanches — Yoga avec Joëlle (fr) Watch on YouTube
  45. Arthrose avancée de la hanche : exercices musculaires (≈9 min) — Arthrolink (fr) Watch on YouTube
  46. Bursite de la hanche : Exercices kiné — Benjamin Brochet (fr) Watch on YouTube
  47. Yoga pour hanches douloureuses - 10 minutes d'étirements et d'exercices allongés — Yoga avec Joëlle (fr) Watch on YouTube
  48. Arthrose avancée de la hanche : exercices fonctionnels (≈8 min) — Arthrolink (fr) Watch on YouTube
  49. Exercices pour l'arthrose de la hanche (≈13 min) — Denis Fortier (fr) Watch on YouTube
  50. Programme d’exercices pour l’arthrose de la hanche (≈13 min) — Denis Fortier (fr) Watch on YouTube
  51. Yoga Terapéutico para DOLOR LUMBAR & CADERAS - Estiramientos para ciática, lumbalgia y escoliosis — Anabel Otero (es) Watch on YouTube
  52. Artrosis de Cadera, Ejercicios Suaves, realízalos conmigo — Fisioterapia para la gente (es) Watch on YouTube
  53. 7 minutos de Rutina de Movilidad para tu CADERA — PhysioWods - Ana Galeote (es) Watch on YouTube
  54. Artrosis de cadera - Tratamiento con ejercicios, estiramientos y masajes — FisioOnline (es) Watch on YouTube
  55. Artrosis de cadera: ejercicios (≈8 min) — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  56. ARTROSIS de Rodilla y Cadera: 10 Ejercicios Nivel Fácil para Adultos Mayores | Mariana Quevedo — Mariana Quevedo | Fisioterapia Querétaro (es) Watch on YouTube
  57. Por qué TE DUELE la CADERA al CAMINAR y cómo SOLUCIONARLO 🚶‍♂️ — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  58. Rutina de ejercicios para la ARTROSIS DE CADERA de 1 hora, HAZ LOS EJERCICIOS CONMIGO — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  59. 4 estiramientos para el dolor de cadera (≈22 min) — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  60. EJERCICIOS y MASAJE para el dolor de CADERA al dormir #fisioterapiatualcance — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  61. EXERCÍCIOS PARA DOR NO QUADRIL | Dor nas cadeiras | Nível 2 | Exercícios para Idosos — Aurélio Alfieri (pt) Watch on YouTube
  62. Yoga para quadril e lombar (≈15 min) — Fernanda Yoga (pt) Watch on YouTube
  63. ARTROSE no QUADRIL - 3 Exercícios ESSENCIAIS para Fortalecer e Diminuar a Dor em Casa — Profª Bel Brisotti (pt) Watch on YouTube
  64. 3 exercícios para tratar ou diminuir as dores no quadril — Mila Imai (pt) Watch on YouTube
  65. EXERCÍCIOS MARAVILHOSOS PARA DOR NO QUADRIL | Dor nas cadeiras | Nível 2 | Exercícios para idosos — Aurélio Alfieri (pt) Watch on YouTube
  66. 1 exercício para coluna e quadril (≈4 min) — Dr. Alexandre Mota (pt) Watch on YouTube
  67. Exercícios para dor no quadril (≈6 min) — Dr. Alexandre Mota (pt) Watch on YouTube
  68. Artrose no quadril: 5 exercícios de pilates no sofá (≈17 min) — Patricia Bueno | Pilates (pt) Watch on YouTube
  69. Melhor EXERCÍCIO pra quem tem ARTROSE de quadril! — Dr. David Gusmão | Quadril (pt) Watch on YouTube
  70. Artrose no Quadril: Os Exercícios Que Você Deve Evitar e os Que Protegem a Articulação — André Albuquerque - Biomecânica (pt) Watch on YouTube
  71. GUIDA COMPLETA alla COXARTOSI o ARTROSI D'ANCA (esercizi e consigli) — Marcello Chiapponi (it) Watch on YouTube
  72. 10 Esercizi per il Dolore all'Anca (Semplici e Avanzati) — Massimo Defilippo Fisioterapista (Fisioterapiarubiera) (it) Watch on YouTube
  73. Problemi all'anca (artrosi, borsiti, trocanteriti...): esercizi utili — Marcello Chiapponi (it) Watch on YouTube
  74. Super esercizi per il DOLORE all'ANCA! — Fisioalfieri (it) Watch on YouTube
  75. Esercizi per borsite, trocanterite e dolori all'anca — Marcello Chiapponi (it) Watch on YouTube
  76. Borsite all'anca: esercizi per risolvere il dolore — Marcello Chiapponi (it) Watch on YouTube
  77. ARTOSI dell'ANCA: aiutala con questo CONSIGLIO QUOTIDIANO — Marcello Chiapponi (it) Watch on YouTube
  78. 6 Esercizi di Riabilitazione per l'Artrosi all'Anca — Massimo Defilippo Fisioterapista (Fisioterapiarubiera) (it) Watch on YouTube
  79. Esercizi per artrosi all'anca — Osteokinesis Fisioterapia Roma (it) Watch on YouTube
  80. Dolori all' anca e al ginocchio:esercizi utili — Marcello Chiapponi (it) Watch on YouTube
  81. 皮拉提斯：「髖解離運動 pilates knee bend fallout 基礎核心訓練，增加骨盆穩定、髖關節正確動作。若無法盤腿坐、大腿內側過緊繃、腹股溝拉傷、胯很緊繃的人，都很適合居家做唷！ — 全人物理治療所 (zh) Watch on YouTube
  82. [고관절 스트레칭 특집] 17분, 각목 같던 골반이 유연해집니다. — 모스틱 자세연구소 (ko) Watch on YouTube
  83. 고관절 통증, 운동을 해야 하나? 말아야 하나? 명의가 추천하는 고관절 질환 예방 운동ㅣ정형외과 이우석 교수 — 강남세브란스병원 (ko) Watch on YouTube
  84. 골반 요가 스트레칭 (약 27분) — 에일린 mind yoga (ko) Watch on YouTube
  85. 고관절 스트레칭(골반, 허리, 무릎통증 안녕~) — 물리치료사.PT재석 (ko) Watch on YouTube
  86. 고관절 충돌증후군 통증에 좋은 스트레칭 — 콕선생님 (콕통증의학과) (ko) Watch on YouTube
  87. 고관절 통증 잡는 5가지 스트레칭 1탄! - 안병택의 4050 생활습관 리셋 #6 — 굿라이프 (ko) Watch on YouTube
  88. 고관절 스트레칭 강화운동으로 고관절 통증 Down! — 가자건강TV (ko) Watch on YouTube
  89. 고관절 통증에 좋은 single leg circle 스트레칭 - 고관절충돌증후군 운동 — 콕선생님 (콕통증의학과) (ko) Watch on YouTube
  90. [운동법] 원인 모를 통증! 고관절 스트레칭 - 장요근(엉덩허리근) — 고대병원 (ko) Watch on YouTube
  91. [리얼타임] 엉덩이와 고관절이 아프시다면? 수술 전, 이 운동부터 해 보세요! #귀하신몸 #귀하신몸운동법 — EBS (ko) Watch on YouTube