Home Exercise Library

Hip Exercises

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Hip pain after a crash often comes from the impact through the knee and dashboard or from bracing on the pedals. These phases work on hip motion, then glute strength, balance and single-leg control.

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam. Start with Phase 1 unless your provider has moved you up.

The four phases

Do not start these exercises if:

You may have a broken bone in your hip or pelvis. Wait until your provider checks your scans and says it is safe.
You have any of the warning signs listed below.
Your hip clicks, locks, or gives way under you, and your provider has NOT yet cleared you with imaging.
You cannot put weight on the leg without sharp pain or buckling.
You have anterior groin pain with a severe limp. Wait for provider clearance before starting.

Common questions

When can I start these exercises after a car accident?

After a provider has examined you. Some injuries need imaging or other care first. If you are our patient, your provider will tell you which phase to start and show you each exercise.

Should the exercises hurt?

A small stretch or mild muscle effort is okay. Sharp pain, pain that spreads, or pain that lasts after you stop is not. Stop, try a smaller movement, and tell your provider.

How long does each phase take?

Many people spend about a week in each phase. Your provider decides when you move up, based on how you are doing at your visits.

Are these the same as my printed handout?

Yes. These pages match the home exercise handouts our providers give out in the clinic, with photos and a demonstration video for each exercise where one is available.

Stop and get help

Nerves or brain

Numb or tingly arms, hands, face, or legs.
Weak grip, weak arms, or weak legs.
Slurred words or face droops.
New vision changes or double vision.
Sudden loss of balance.

Heart or breathing

Chest pain or trouble breathing.
Heart beating fast or skipping.
You pass out or almost pass out.

Getting worse

Pain wakes you from sleep and will NOT stop.
Pain gets worse each day.
A new symptom you did NOT have when you started.
You cannot control your bladder or bowels.
Sudden inability to put weight on the leg.
Hip clicking, locking, or giving way that gets worse.
Sharp groin pain that does NOT let up.

Other

Fever, chills, or weight loss with your pain.
A new injury to the area since you started.
Hip pain with fever or feeling sick.
Sudden swelling, redness, or warmth around the hip.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.