Hip Pain: 8 Effective Exercises to Do at Home

To Help Prevent and Relieve Pain

Time

32 minutes
8 exercises

Myofascial Self-Massage for Hip Pain

Your first goal: to release tension and adhesions in the hip area. The best way to achieve this is through targeted massage for hip pain. Myofascial self-massage with BLACKROLL® products makes your muscle-fascia tissue more supple.

Targeting Deep Tension Points for Hip Pain

After the myofascial self-massage, target your deep fascial adhesions with the TRIGGER. By applying targeted pressure to your muscle, you can try to release deep-seated tension. Locate the spot where the pain is most intense.

Mobilization and Stretching Exercise for Hip Pain

You can then address muscle tightness and imbalances with stretching and mobilization exercises. This will create more space in the hip joint.

Activation and Strengthening Exercises to Stabilize the Hips

You’ve now loosened up and stretched your muscles—now it’s time to strengthen your hip muscles. Certain muscle groups tend to atrophy, especially in people who spend a lot of time sitting at a computer. With these hip-stabilizing exercises, you can activate underused muscles in the hip area.

Hip Pain After Jogging

Many runners are familiar with this problem: After jogging, hip pain suddenly sets in—an unpleasant pulling or stabbing sensation in the hip area, often accompanied by discomfort in the thighs or on the outer side of the buttocks. Such pain is not uncommon, especially among athletes who train regularly or intensively. But what causes it?

In many cases, it is due to overuse of the structures surrounding the hip joint—including muscles, tendons, ligaments, and bursae. Causes can include one-sided stress, muscular imbalances, limited mobility, or poor running form. These factors lead to irritation, inflammation, or—in the worst-case scenario—structural damage. Runners with poor pelvic stability (e.g., a weak gluteus medius) or tight hip flexors (e.g., iliopsoas) are particularly at risk. Structural causes such as femoro-acetabular impingement (FAI) or bursitis of the greater trochanter (trochanteric bursitis) are also possible. The pain often occurs on one side and can radiate down the leg or into the knee.

Early and accurate medical or physical therapy diagnosis is essential to rule out serious conditions (e.g., labral tears or osteoarthritis). In many cases, symptoms can be effectively managed through targeted movement and load management: individually tailored stretching exercises, myofascial self-treatment, mobilization techniques, and the development of stable core and hip muscles are key components. Optimizing running technique is also particularly important to prevent long-term overuse.

As a general rule: Symptoms should not be ignored. Early, measured rest, adapted training, and targeted exercises for mobilization, stabilization, and strengthening of the hip contribute significantly to recovery. In more severe cases, a medical evaluation and, if necessary, multimodal therapy (a combination of physical therapy, exercise therapy, and, if needed, medical supervision) are advisable to prevent chronic symptoms or permanent damage.