{"id":4431,"date":"2026-01-28T07:12:26","date_gmt":"2026-01-28T07:12:26","guid":{"rendered":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/?page_id=4431"},"modified":"2026-05-05T07:45:07","modified_gmt":"2026-05-05T07:45:07","slug":"hip-recovery","status":"publish","type":"page","link":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/hip-recovery\/","title":{"rendered":"Hip Recovery"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"4431\" class=\"elementor elementor-4431\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d8c5b11 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"d8c5b11\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-918da1b elementor-widget elementor-widget-heading\" data-id=\"918da1b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Hip Recovery<\/h2>\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d38ad57 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"d38ad57\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-55a3d5b e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"55a3d5b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6363cdd elementor-widget elementor-widget-image\" data-id=\"6363cdd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"640\" height=\"239\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/hip-rehab.jpg\" class=\"attachment-large size-large wp-image-4458\" alt=\"\" srcset=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/hip-rehab.jpg 795w, https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/hip-rehab-300x112.jpg 300w, https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/hip-rehab-768x287.jpg 768w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cfa9da8 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"cfa9da8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-aa5aed5 elementor-widget elementor-widget-sidebar\" data-id=\"aa5aed5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"sidebar.default\">\n\t\t\t\t\t<div id=\"custom_html-8\" class=\"widget_text widget clearfix widget_custom_html\"><div class=\"textwidget custom-html-widget\"><!-- Google Font -->\r\n<link href=\"https:\/\/fonts.googleapis.com\/css2?family=Poppins:wght@400;500;600&display=swap\" rel=\"stylesheet\">\r\n\r\n<style>\r\n    .ortho-sidebar {\r\n        font-family: 'Poppins', sans-serif;\r\n        max-width: 320px;\r\n        background: #ffffff;\r\n        border-radius: 14px;\r\n        padding: 20px;\r\n        box-shadow: 0 8px 25px rgba(0, 0, 0, 0.08);\r\n    }\r\n\r\n    .ortho-sidebar h3 {\r\n        color: #AF3860;\r\n        font-size: 18px;\r\n        font-weight: 600;\r\n        margin-bottom: 16px;\r\n        padding-bottom: 10px;\r\n        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class=\"ortho-sidebar\">\r\n    <ul class=\"ortho-menu\">\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/hip-recovery\/\">Hip<\/a><\/li>\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/knee-recovery\/\">Knee<\/a><\/li>\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/shoulder-recovery\/\">Shoulder<\/a><\/li>\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/spine-recovery\/\">Spine<\/a><\/li>\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/foot-and-ankle-recovery\/\">Foot & Ankle<\/a><\/li>\r\n    <\/ul>\r\n<\/div>\r\n\r\n<script>\r\n    document.addEventListener(\"DOMContentLoaded\", function () {\r\n        const currentURL = window.location.href;\r\n        const menuLinks = document.querySelectorAll(\".ortho-menu a\");\r\n\r\n        menuLinks.forEach(link => {\r\n            if (currentURL.includes(link.getAttribute(\"href\"))) {\r\n                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class=\"wpr-tab-title\">Description<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-7632\" class=\"wpr-tab elementor-repeater-item-16728c5\" data-tab=\"2\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"wpr-tab-title\">Prepartion<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-7633\" class=\"wpr-tab elementor-repeater-item-f91ebeb\" data-tab=\"3\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"wpr-tab-title\">Exercises<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t<div class=\"wpr-tabs-content-wrap\">\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-content-7631\" class=\"wpr-tab-content elementor-repeater-item-77bd6c3\" data-tab=\"1\">\n\t\t\t\t\t<div class=\"wpr-tab-content-inner elementor-clearfix wpr-anim-size-large wpr-overlay-fade-in\"><p class=\"service-para\">After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. To ensure that the program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.<\/p><ul><li><b>Strength :\u00a0<\/b>Strengthening the muscles that support your hip will help keep your hip joint stable. Keeping these muscles strong can relieve pain and prevent further injury.<\/li><li><b>Flexibility :\u00a0<\/b>Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.<\/li><\/ul><\/div>\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-content-7632\" class=\"wpr-tab-content elementor-repeater-item-16728c5\" data-tab=\"2\">\n\t\t\t\t\t<div class=\"wpr-tab-content-inner elementor-clearfix wpr-anim-size-large wpr-overlay-fade-in\"><ul><li><b>Target Muscles :\u00a0<\/b>The muscle groups targeted are - Gluteus maximus and medius (buttocks), Adductors (inner and outer thigh), Hamstrings (back of thigh), Piriformis (buttocks), Tensor Fascia (outer thigh)<\/li><li><b>Warm up :\u00a0<\/b>Before doing the exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.<\/li><li><b>Stretch :\u00a0<\/b>After the warm-up, do the stretching exercises before moving on to the strengthening exercises.<\/li><li><b>Do not ignore pain :\u00a0<\/b>You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.<\/li><\/ul><\/div>\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-content-7633\" class=\"wpr-tab-content elementor-repeater-item-f91ebeb\" data-tab=\"3\">\n\t\t\t\t\t<div class=\"wpr-tab-content-inner elementor-clearfix wpr-anim-size-large wpr-overlay-fade-in\"><div class=\"hip-exercise-wrapper\"><p><!-- 1 --><\/p><div class=\"hip-exercise\"><div class=\"hip-ex-left\"><div class=\"hip-ex-title\">1. Standing Iliotibial Band Stretch<\/div><div class=\"hip-ex-tags\"><span class=\"hip-tag\">Muscle: Tensor fascia<\/span><br \/><span class=\"hip-tag\">Reps: 2 sets of 10<\/span><br \/><span class=\"hip-tag\">Frequency: Daily<\/span><\/div><ul class=\"hip-ex-steps\"><li>Stand next to a wall for support<\/li><li>Cross the leg that is closest to the wall behind your other leg<\/li><li>Lean your hip toward the wall until you feel a stretch at the outside of your hip. Hold the stretch for 30 seconds<\/li><li>Repeat on the opposite side, then repeat the entire sequence 4 times<\/li><\/ul><\/div><div class=\"hip-ex-right\"><img decoding=\"async\" class=\"hip-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/standing-iliotibial-band-stretch.jpg\" \/><\/div><\/div><p><!-- 2 --><\/p><div class=\"hip-exercise\"><div class=\"hip-ex-left\"><div class=\"hip-ex-title\">2. Seated Rotation Stretch<\/div><div class=\"hip-ex-tags\"><span class=\"hip-tag\">Muscle: Piriformis<\/span><br \/><span class=\"hip-tag\">Reps: 2 sets of 4<\/span><br \/><span class=\"hip-tag\">Frequency: Daily<\/span><\/div><ul class=\"hip-ex-steps\"><li>Sit on the floor with both legs straight in front of you. Cross one leg over the other<\/li><li>Slowly twist toward your bent leg, putting your hand behind you for support<\/li><li>Place your opposite arm on your bent thigh and use it to help you twist further<\/li><li>Look over your shoulder and hold the stretch for 30 seconds. Slowly come back to center<\/li><li>Reverse leg positions and repeat the stretch on the other side. Repeat the entire sequence 4 times<\/li><\/ul><\/div><div class=\"hip-ex-right\"><img decoding=\"async\" class=\"hip-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/seated-rotation-stretch.jpg\" \/><\/div><\/div><p><!-- 3 --><\/p><div class=\"hip-exercise\"><div class=\"hip-ex-left\"><div class=\"hip-ex-title\">3. Knee to Chest<\/div><div class=\"hip-ex-tags\"><span class=\"hip-tag\">Muscle: Gluteus maximus, gluteus medius<\/span><br \/><span class=\"hip-tag\">Reps: 2 sets of 4<\/span><br \/><span class=\"hip-tag\">Frequency: Daily<\/span><\/div><ul class=\"hip-ex-steps\"><li>Lie on your back on the floor with your legs extended straight out<\/li><li>Bend one knee and grasp your shinbone with your hands<\/li><li>Gently pull your knee toward your chest as far as it will go<\/li><li>Hold the stretch for 30 seconds and then relax for 30 seconds<\/li><li>Repeat on the other side, then pull both legs in together. Repeat the entire sequence 4 times<\/li><\/ul><\/div><div class=\"hip-ex-right\"><img decoding=\"async\" class=\"hip-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/knee-to-chest.jpg\" \/><\/div><\/div><p><!-- 4 --><\/p><div class=\"hip-exercise\"><div class=\"hip-ex-left\"><div class=\"hip-ex-title\">4. Supine Hamstring Stretch<\/div><div class=\"hip-ex-tags\"><span class=\"hip-tag\">Muscle: Hamstrings<\/span><br \/><span class=\"hip-tag\">Reps: 2 sets of 4<\/span><br \/><span class=\"hip-tag\">Frequency: Daily<\/span><\/div><ul class=\"hip-ex-steps\"><li>Lie on the floor with both knees bent<\/li><li>Lift one leg off of the floor and bring the knee toward your chest<\/li><li>Straighten your leg and pull it gently toward your head until you feel a stretch<\/li><li>Hold for 30 to 60 seconds and then relax for 30 seconds<\/li><li>Repeat on the other side, then repeat the entire sequence 4 times<\/li><\/ul><\/div><div class=\"hip-ex-right\"><img decoding=\"async\" class=\"hip-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/supine-hamstring-stretch.jpg\" \/><\/div><\/div><p><!-- 5 --><\/p><div class=\"hip-exercise\"><div class=\"hip-ex-left\"><div class=\"hip-ex-title\">5. Hip Abduction<\/div><div class=\"hip-ex-tags\"><span class=\"hip-tag\">Muscle: Gluteus medius, abductors<\/span><br \/><span class=\"hip-tag\">Reps: 8\u201312<\/span><br \/><span class=\"hip-tag\">Frequency: 2\u20133 Days\/Week<\/span><\/div><ul class=\"hip-ex-steps\"><li>Lie on your side with your injured leg on top and the bottom leg bent<\/li><li>Straighten your top leg and slowly raise it to 45 degrees<\/li><li>Hold this position for 5 seconds<\/li><li>Slowly lower your leg and relax for 2 seconds<\/li><li>Repeat, then complete exercise on the other side<\/li><\/ul><\/div><div class=\"hip-ex-right\"><img decoding=\"async\" class=\"hip-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/hip-abduction.jpg\" \/><\/div><\/div><p><!-- 6 --><\/p><div class=\"hip-exercise\"><div class=\"hip-ex-left\"><div class=\"hip-ex-title\">6. Hip Extension (Prone)<\/div><div class=\"hip-ex-tags\"><span class=\"hip-tag\">Muscle: Gluteus maximus<\/span><br \/><span class=\"hip-tag\">Reps: 8\u201312<\/span><br \/><span class=\"hip-tag\">Frequency: 2\u20133 Days\/Week<\/span><\/div><ul class=\"hip-ex-steps\"><li>Lie on your stomach on a firm surface with a pillow under your hips<\/li><li>Bend one knee 90 degrees<\/li><li>Lift your leg straight up<\/li><li>Slowly lower your leg to the floor, counting to 5<\/li><li>Repeat on the other side<\/li><\/ul><\/div><div class=\"hip-ex-right\"><img decoding=\"async\" class=\"hip-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/hip-extension-prone.jpg\" \/><\/div><\/div><p><!-- 7 --><\/p><div class=\"hip-exercise\"><div class=\"hip-ex-left\"><div class=\"hip-ex-title\">7. Internal Hip Rotation<\/div><div class=\"hip-ex-tags\"><span class=\"hip-tag\">Muscle: Medial hamstrings<\/span><br \/><span class=\"hip-tag\">Reps: 8\u201312<\/span><br \/><span class=\"hip-tag\">Frequency: 2\u20133 Days\/Week<\/span><\/div><ul class=\"hip-ex-steps\"><li>Lie on your side with a pillow between your thighs<\/li><li>Bring your top leg forward and lower your foot below the tabletop<\/li><li>Rotate your hip and lift your foot as high as possible<\/li><li>Slowly lower your leg back, counting to 5<\/li><li>Repeat on the other side<\/li><\/ul><\/div><div class=\"hip-ex-right\"><img decoding=\"async\" class=\"hip-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/internal-hip-rotation.jpg\" \/><\/div><\/div><p><!-- 8 --><\/p><div class=\"hip-exercise\"><div class=\"hip-ex-left\"><div class=\"hip-ex-title\">8. External Hip Rotation<\/div><div class=\"hip-ex-tags\"><span class=\"hip-tag\">Muscle: Piriformis<\/span><br \/><span class=\"hip-tag\">Reps: 8\u201312<\/span><br \/><span class=\"hip-tag\">Frequency: 2\u20133 Days\/Week<\/span><\/div><ul class=\"hip-ex-steps\"><li>Lie on your side on a table or bench<\/li><li>Bring your bottom leg forward and lower your foot below the tabletop<\/li><li>Rotate your hip and lift your foot as high as possible<\/li><li>Slowly lower your leg back to the start position, counting to 5<\/li><li>Repeat on the other side<\/li><\/ul><\/div><div class=\"hip-ex-right\"><img decoding=\"async\" class=\"hip-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/external-hip-rotation.jpg\" \/><\/div><\/div><\/div><\/div>\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\n\t\t<\/div>\n\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-dc6ed7f elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-mobile e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"dc6ed7f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-298202a e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"298202a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3ccb577 elementor-widget elementor-widget-heading\" data-id=\"3ccb577\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Description<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25d650f elementor-widget elementor-widget-text-editor\" data-id=\"25d650f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"service-para\">After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. To ensure that the program is safe and effective for you, it should be performed under your doctor&#8217;s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.<\/p><ul><li><b>Strength :\u00a0<\/b>Strengthening the muscles that support your hip will help keep your hip joint stable. Keeping these muscles strong can relieve pain and prevent further injury.<\/li><li><b>Flexibility :\u00a0<\/b>Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-12bb220 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"12bb220\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ebabb62 elementor-widget elementor-widget-heading\" data-id=\"ebabb62\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Preparation<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8e28108 elementor-widget elementor-widget-text-editor\" data-id=\"8e28108\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li><b>Target Muscles :\u00a0<\/b>The muscle groups targeted are &#8211; Gluteus maximus and medius (buttocks), Adductors (inner and outer thigh), Hamstrings (back of thigh), Piriformis (buttocks), Tensor Fascia (outer thigh)<\/li><li><b>Warm up :\u00a0<\/b>Before doing the exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.<\/li><li><b>Stretch :\u00a0<\/b>After the warm-up, do the stretching exercises before moving on to the strengthening exercises.<\/li><li><b>Do not ignore pain :\u00a0<\/b>You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ae0a7e1 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"ae0a7e1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e6f4acb wpr-tabs-position-above wpr-tabs-icon-position-left wpr-tabs-triangle-yes wpr-tabs-triangle-type-outer elementor-widget elementor-widget-wpr-tabs\" data-id=\"e6f4acb\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;tab_transition_duration&quot;:0.1}\" data-widget_type=\"wpr-tabs.default\">\n\t\t\t\t\t\t\t\n\t\t<div class=\"wpr-tabs\" data-options=\"{&quot;activeTab&quot;:1,&quot;trigger&quot;:&quot;click&quot;,&quot;autoplay&quot;:&quot;&quot;,&quot;autoplaySpeed&quot;:1000}\">\n\t\t\t\n\t\t\t<div class=\"wpr-tabs-wrap\">\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-2421\" class=\"wpr-tab elementor-repeater-item-126d3db\" data-tab=\"1\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"wpr-tab-title\">Exercises<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t<div class=\"wpr-tabs-content-wrap\">\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-content-2421\" class=\"wpr-tab-content elementor-repeater-item-126d3db\" data-tab=\"1\">\n\t\t\t\t\t<div class=\"wpr-tab-content-inner elementor-clearfix wpr-anim-size-large wpr-overlay-fade-in\"><div class=\"hip-exercise-wrapper\"><p><!-- 1 --><\/p><div class=\"hip-exercise\"><div class=\"hip-ex-left\"><div class=\"hip-ex-title\">1. Standing Iliotibial Band Stretch<\/div><div class=\"hip-ex-tags\"><span class=\"hip-tag\">Muscle: Tensor fascia<\/span><br \/><span class=\"hip-tag\">Reps: 2 sets of 10<\/span><br \/><span class=\"hip-tag\">Frequency: Daily<\/span><\/div><ul class=\"hip-ex-steps\"><li>Stand next to a wall for support<\/li><li>Cross the leg that is closest to the wall behind your other leg<\/li><li>Lean your hip toward the wall until you feel a stretch at the outside of your hip. Hold the stretch for 30 seconds<\/li><li>Repeat on the opposite side, then repeat the entire sequence 4 times<\/li><\/ul><\/div><div class=\"hip-ex-right\"><img decoding=\"async\" class=\"hip-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/standing-iliotibial-band-stretch.jpg\" \/><\/div><\/div><p><!-- 2 --><\/p><div class=\"hip-exercise\"><div class=\"hip-ex-left\"><div class=\"hip-ex-title\">2. Seated Rotation Stretch<\/div><div class=\"hip-ex-tags\"><span class=\"hip-tag\">Muscle: Piriformis<\/span><br \/><span class=\"hip-tag\">Reps: 2 sets of 4<\/span><br \/><span class=\"hip-tag\">Frequency: Daily<\/span><\/div><ul class=\"hip-ex-steps\"><li>Sit on the floor with both legs straight in front of you. Cross one leg over the other<\/li><li>Slowly twist toward your bent leg, putting your hand behind you for support<\/li><li>Place your opposite arm on your bent thigh and use it to help you twist further<\/li><li>Look over your shoulder and hold the stretch for 30 seconds. Slowly come back to center<\/li><li>Reverse leg positions and repeat the stretch on the other side. Repeat the entire sequence 4 times<\/li><\/ul><\/div><div class=\"hip-ex-right\"><img decoding=\"async\" class=\"hip-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/seated-rotation-stretch.jpg\" \/><\/div><\/div><p><!-- 3 --><\/p><div class=\"hip-exercise\"><div class=\"hip-ex-left\"><div class=\"hip-ex-title\">3. Knee to Chest<\/div><div class=\"hip-ex-tags\"><span class=\"hip-tag\">Muscle: Gluteus maximus, gluteus medius<\/span><br \/><span class=\"hip-tag\">Reps: 2 sets of 4<\/span><br \/><span class=\"hip-tag\">Frequency: Daily<\/span><\/div><ul class=\"hip-ex-steps\"><li>Lie on your back on the floor with your legs extended straight out<\/li><li>Bend one knee and grasp your shinbone with your hands<\/li><li>Gently pull your knee toward your chest as far as it will go<\/li><li>Hold the stretch for 30 seconds and then relax for 30 seconds<\/li><li>Repeat on the other side, then pull both legs in together. Repeat the entire sequence 4 times<\/li><\/ul><\/div><div class=\"hip-ex-right\"><img decoding=\"async\" class=\"hip-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/knee-to-chest.jpg\" \/><\/div><\/div><p><!-- 4 --><\/p><div class=\"hip-exercise\"><div class=\"hip-ex-left\"><div class=\"hip-ex-title\">4. Supine Hamstring Stretch<\/div><div class=\"hip-ex-tags\"><span class=\"hip-tag\">Muscle: Hamstrings<\/span><br \/><span class=\"hip-tag\">Reps: 2 sets of 4<\/span><br \/><span class=\"hip-tag\">Frequency: Daily<\/span><\/div><ul class=\"hip-ex-steps\"><li>Lie on the floor with both knees bent<\/li><li>Lift one leg off of the floor and bring the knee toward your chest<\/li><li>Straighten your leg and pull it gently toward your head until you feel a stretch<\/li><li>Hold for 30 to 60 seconds and then relax for 30 seconds<\/li><li>Repeat on the other side, then repeat the entire sequence 4 times<\/li><\/ul><\/div><div class=\"hip-ex-right\"><img decoding=\"async\" class=\"hip-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/supine-hamstring-stretch.jpg\" \/><\/div><\/div><p><!-- 5 --><\/p><div class=\"hip-exercise\"><div class=\"hip-ex-left\"><div class=\"hip-ex-title\">5. Hip Abduction<\/div><div class=\"hip-ex-tags\"><span class=\"hip-tag\">Muscle: Gluteus medius, abductors<\/span><br \/><span class=\"hip-tag\">Reps: 8\u201312<\/span><br \/><span class=\"hip-tag\">Frequency: 2\u20133 Days\/Week<\/span><\/div><ul class=\"hip-ex-steps\"><li>Lie on your side with your injured leg on top and the bottom leg bent<\/li><li>Straighten your top leg and slowly raise it to 45 degrees<\/li><li>Hold this position for 5 seconds<\/li><li>Slowly lower your leg and relax for 2 seconds<\/li><li>Repeat, then complete exercise on the other side<\/li><\/ul><\/div><div class=\"hip-ex-right\"><img decoding=\"async\" class=\"hip-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/hip-abduction.jpg\" \/><\/div><\/div><p><!-- 6 --><\/p><div class=\"hip-exercise\"><div class=\"hip-ex-left\"><div class=\"hip-ex-title\">6. Hip Extension (Prone)<\/div><div class=\"hip-ex-tags\"><span class=\"hip-tag\">Muscle: Gluteus maximus<\/span><br \/><span class=\"hip-tag\">Reps: 8\u201312<\/span><br \/><span class=\"hip-tag\">Frequency: 2\u20133 Days\/Week<\/span><\/div><ul class=\"hip-ex-steps\"><li>Lie on your stomach on a firm surface with a pillow under your hips<\/li><li>Bend one knee 90 degrees<\/li><li>Lift your leg straight up<\/li><li>Slowly lower your leg to the floor, counting to 5<\/li><li>Repeat on the other side<\/li><\/ul><\/div><div class=\"hip-ex-right\"><img decoding=\"async\" class=\"hip-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/hip-extension-prone.jpg\" \/><\/div><\/div><p><!-- 7 --><\/p><div class=\"hip-exercise\"><div class=\"hip-ex-left\"><div class=\"hip-ex-title\">7. Internal Hip Rotation<\/div><div class=\"hip-ex-tags\"><span class=\"hip-tag\">Muscle: Medial hamstrings<\/span><br \/><span class=\"hip-tag\">Reps: 8\u201312<\/span><br \/><span class=\"hip-tag\">Frequency: 2\u20133 Days\/Week<\/span><\/div><ul class=\"hip-ex-steps\"><li>Lie on your side with a pillow between your thighs<\/li><li>Bring your top leg forward and lower your foot below the tabletop<\/li><li>Rotate your hip and lift your foot as high as possible<\/li><li>Slowly lower your leg back, counting to 5<\/li><li>Repeat on the other side<\/li><\/ul><\/div><div class=\"hip-ex-right\"><img decoding=\"async\" class=\"hip-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/internal-hip-rotation.jpg\" \/><\/div><\/div><p><!-- 8 --><\/p><div class=\"hip-exercise\"><div class=\"hip-ex-left\"><div class=\"hip-ex-title\">8. External Hip Rotation<\/div><div class=\"hip-ex-tags\"><span class=\"hip-tag\">Muscle: Piriformis<\/span><br \/><span class=\"hip-tag\">Reps: 8\u201312<\/span><br \/><span class=\"hip-tag\">Frequency: 2\u20133 Days\/Week<\/span><\/div><ul class=\"hip-ex-steps\"><li>Lie on your side on a table or bench<\/li><li>Bring your bottom leg forward and lower your foot below the tabletop<\/li><li>Rotate your hip and lift your foot as high as possible<\/li><li>Slowly lower your leg back to the start position, counting to 5<\/li><li>Repeat on the other side<\/li><\/ul><\/div><div class=\"hip-ex-right\"><img decoding=\"async\" class=\"hip-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/01\/external-hip-rotation.jpg\" \/><\/div><\/div><\/div><\/div>\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\n\t\t<\/div>\n\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Hip Recovery Description Prepartion Exercises After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. To ensure that the program is safe and effective for you, it should be performed under your doctor&#8217;s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Strength :\u00a0Strengthening the muscles that support your hip will help keep your hip joint stable. Keeping these muscles strong can relieve pain and prevent further injury. Flexibility :\u00a0Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. Target Muscles :\u00a0The muscle groups targeted are &#8211; Gluteus maximus and medius (buttocks), Adductors (inner and outer thigh), Hamstrings (back of thigh), Piriformis (buttocks), Tensor Fascia (outer thigh) Warm up :\u00a0Before doing the exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle. Stretch :\u00a0After the warm-up, do the stretching exercises before moving on to the strengthening exercises. Do not ignore pain :\u00a0You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising. 1. Standing Iliotibial Band StretchMuscle: Tensor fasciaReps: 2 sets of 10Frequency: Daily Stand next to a wall for support Cross the leg that is closest to the wall behind your other leg Lean your hip toward the wall until you feel a stretch at the outside of your hip. Hold the stretch for 30 seconds Repeat on the opposite side, then repeat the entire sequence 4 times 2. Seated Rotation StretchMuscle: PiriformisReps: 2 sets of 4Frequency: Daily Sit on the floor with both legs straight in front of you. Cross one leg over the other Slowly twist toward your bent leg, putting your hand behind you for support Place your opposite arm on your bent thigh and use it to help you twist further Look over your shoulder and hold the stretch for 30 seconds. Slowly come back to center Reverse leg positions and repeat the stretch on the other side. Repeat the entire sequence 4 times 3. Knee to ChestMuscle: Gluteus maximus, gluteus mediusReps: 2 sets of 4Frequency: Daily Lie on your back on the floor with your legs extended straight out Bend one knee and grasp your shinbone with your hands Gently pull your knee toward your chest as far as it will go Hold the stretch for 30 seconds and then relax for 30 seconds Repeat on the other side, then pull both legs in together. Repeat the entire sequence 4 times 4. Supine Hamstring StretchMuscle: HamstringsReps: 2 sets of 4Frequency: Daily Lie on the floor with both knees bent Lift one leg off of the floor and bring the knee toward your chest Straighten your leg and pull it gently toward your head until you feel a stretch Hold for 30 to 60 seconds and then relax for 30 seconds Repeat on the other side, then repeat the entire sequence 4 times 5. Hip AbductionMuscle: Gluteus medius, abductorsReps: 8\u201312Frequency: 2\u20133 Days\/Week Lie on your side with your injured leg on top and the bottom leg bent Straighten your top leg and slowly raise it to 45 degrees Hold this position for 5 seconds Slowly lower your leg and relax for 2 seconds Repeat, then complete exercise on the other side 6. Hip Extension (Prone)Muscle: Gluteus maximusReps: 8\u201312Frequency: 2\u20133 Days\/Week Lie on your stomach on a firm surface with a pillow under your hips Bend one knee 90 degrees Lift your leg straight up Slowly lower your leg to the floor, counting to 5 Repeat on the other side 7. Internal Hip RotationMuscle: Medial hamstringsReps: 8\u201312Frequency: 2\u20133 Days\/Week Lie on your side with a pillow between your thighs Bring your top leg forward and lower your foot below the tabletop Rotate your hip and lift your foot as high as possible Slowly lower your leg back, counting to 5 Repeat on the other side 8. External Hip RotationMuscle: PiriformisReps: 8\u201312Frequency: 2\u20133 Days\/Week Lie on your side on a table or bench Bring your bottom leg forward and lower your foot below the tabletop Rotate your hip and lift your foot as high as possible Slowly lower your leg back to the start position, counting to 5 Repeat on the other side Description After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. To ensure that the program is safe and effective for you, it should be performed under your doctor&#8217;s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Strength :\u00a0Strengthening the muscles that support your hip will help keep your hip joint stable. Keeping these muscles strong can relieve pain and prevent further injury. Flexibility :\u00a0Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. Preparation Target Muscles :\u00a0The muscle groups targeted are &#8211; Gluteus maximus and medius (buttocks), Adductors (inner and outer thigh), Hamstrings (back of thigh), Piriformis (buttocks), Tensor Fascia (outer thigh) Warm up :\u00a0Before doing the exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle. Stretch :\u00a0After the warm-up, do the stretching exercises before moving on to the strengthening exercises. Do not ignore pain :\u00a0You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising. Exercises 1. Standing Iliotibial Band StretchMuscle: Tensor fasciaReps: 2 sets of 10Frequency: Daily Stand next to a wall for support Cross the leg that is closest to the wall behind your other leg Lean your hip toward the wall until you feel<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-4431","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4431","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/comments?post=4431"}],"version-history":[{"count":70,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4431\/revisions"}],"predecessor-version":[{"id":5664,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4431\/revisions\/5664"}],"wp:attachment":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/media?parent=4431"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}