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Hip and Lower Limb

As we often work alongside athletes, the chiropractors at Biotune treat pain in the hip and legs every day. These injuries often involve not only the hip and joints of the lower back, but also the soft tissue structures, so it’s important to address both.

The list of lower limb injuries can range from foot pain, ankle pain, knee pain, hip pain and anything in between.

Whether it be a long term or new injury, we can find the cause of your pain and either provide treatment or refer you for appropriate imaging.

Below are some common hip and leg stretches that you might find useful.


Stage 1 – Range of Motion

Stage 1 is typically while you are in acute pain. The aim is to stretch tight muscles and improve your range of motion.

A heat pack may be used to relieve muscle ache (as often as you like).

Do these prescribed stretches every hour holding each stretch for 5 deep breaths.

Exercise 1

Perform stretches for the glutes.

Exercise 2

Perform stretches for the hamstrings.

Exercise 3

Perform stretches for the quads.

Exercise 4

Perform stretches for the adductors.

Exercise 5

Perform stretches for the ITB/TFL.

Stay Mobile (gently!)

If you stay still for too long muscles cease up! Go for a gentle 2 minute walk every 30-60 minutes.

Stage 2 – Stabilisation

Stage 2 is aimed at stabilisation. PLEASE only progress through these exercises when your Chiropractor has assessed you.

Continue with Stage 1 stretches 1 to 2 times per day. Add in the following:

Exercise 1

Improve your balance. Practice this until you can stand one leg with eyes closed for 1 minute.

Exercise 2

Activate your glutes. Build to 2 sets of 20.

Stage 3 – Strength and Conditioning

Congratulations! When you have arrived at this point you have achieved a lot. You can do any of these strength and conditioning exercises in any order (all done 3-5 times per week).

Quadriceps and gluteals:

Exercise 1

Wall Sits (build to 2 mins)

Exercise 2

Squats (2 sets of 30)

Exercise 3

Lunges (20 each leg)

Exercise 4

Bulgarian lunges (15 each leg)

Exercise 5

Jumping squats (2 sets of 20)

Stage 4: Maintenance

This is ongoing and to be completed at least 2-3 time a week to maintain optimal health.

Action 1

Join a Pilates, Yoga or Tai Chi class. Get a personal trainer. Join in a sport you enjoy but DO SOMETHING active that will engage a range of muscles and keep your body moving!

Action 2

Reduce causing factors.

Action 3

Get regular check-ups with your chiropractor to make sure your biomechanics are working well.

* The stretches and exercises on this page are a general guide for common complaints. To get specific advice on which exercises would suite you best it is always recommended to see your chiropractor. Any of our exercises are done at your own risk and any exercise that causes discomfort should be stopped immediately.