Recovery
Hip Recovery
Structured rehabilitation, exercises, mobility, recovery timelines and prevention for the hip — all in one place.
Take-Home Guides
1Recovery Plans
13Adductor Strain
Learn the common pattern of an adductor strain, how it differs from hip-joint pain, and how return to running and sport should progress.
View recovery plan →Injury · IA-HIP-INJ-009Athletic Pubalgia (Core Muscle Injury)
Athletic pubalgia is a load-related injury around the lower abdominal and pubic attachments. Learn how it differs from a true hernia and other groin pain.
View recovery plan →Injury · IA-HIP-INJ-010Femoral Neck Stress Fracture
Deep groin pain during running can signal a femoral neck stress fracture. Learn the warning signs, why early imaging matters and when to stop impact activity.
View recovery plan →Injury · IA-HIP-INJ-001Femoroacetabular Impingement (FAI)
Hip impingement (FAI) is a symptom pattern involving hip pain, clinical signs and cam or pincer hip shape. Learn the symptoms, diagnosis, rehabilitation and when surgery is considered.
View recovery plan →Injury · IA-HIP-INJ-002Gluteal Tendinopathy
Gluteal tendinopathy is a common cause of outer hip pain. Learn why it develops, how it differs from bursitis, and what strengthening-based recovery involves.
View recovery plan →Injury · IA-HIP-INJ-003Greater Trochanteric Pain Syndrome
Greater trochanteric pain syndrome causes pain on the outside of the hip, often worse lying on that side, walking or climbing stairs. Learn what helps and when to get assessed.
View recovery plan →Injury · IA-HIP-INJ-004Hip Flexor Strain
Hip flexor strain causes front-of-hip or groin pain, especially with kicking, sprinting or rising from sitting. Learn the typical pattern, what helps, and when to get assessed.
View recovery plan →Injury · IA-HIP-INJ-011Hip Fracture
Hip fracture usually affects the upper femur and requires urgent hospital assessment. Learn the warning signs and what recovery commonly involves.
View recovery plan →Injury · IA-HIP-INJ-005Hip Labral Tear
A hip labral tear injures the rim of tissue around the hip socket. Learn the typical groin or buttock pain pattern, how it is diagnosed, and when surgery is considered.
View recovery plan →Injury · IA-HIP-INJ-006Hip Osteoarthritis
Hip osteoarthritis causes groin and hip pain, stiffness and difficulty walking. Learn how it is diagnosed, why exercise is core treatment, and when joint replacement is considered.
View recovery plan →Injury · IA-HIP-INJ-007Meralgia Paresthetica
Learn why compression of the lateral femoral cutaneous nerve causes burning, tingling or numbness over the outer thigh, and what helps.
View recovery plan →Injury · IA-HIP-INJ-012Proximal Hamstring Avulsion
A proximal hamstring avulsion can pull one or more tendons from the sitting bone. Learn the warning signs and why early assessment matters.
View recovery plan →Injury · IA-HIP-INJ-013Snapping Hip Syndrome
Learn why the hip may snap at the front or outside, when clicking is harmless, and when painful snapping needs assessment.
View recovery plan →Rehabilitation Guides
2General Hip Loading Principles
Learn how to adjust hip load, movement and exercise volume, use symptoms as feedback, and know when hip pain needs assessment.
Read guide →Rehabilitation · IA-HIP-REH-002Hip Replacement Rehabilitation Guide
A phase-by-phase hip replacement rehabilitation guide — hospital day, hip precautions, walking, strength and return to activity. Includes red flags and clinician questions.
Read guide →Exercises
9Barbell Good Morning
How to perform the barbell good morning safely — a hamstring- and glute-focused hip-hinge exercise that also strengthens the lower back.
Read guide →Exercises · IA-HIP-EXE-001Clamshell
Learn the clamshell, a beginner-friendly side-lying exercise that strengthens the gluteus medius and helps with hip and outer-hip pain.
Read guide →Exercises · IA-HIP-EXE-009Conventional Deadlift
How to perform the conventional deadlift with correct form — a full posterior-chain compound lift for building glute, hamstring and back strength.
Read guide →Exercises · IA-HIP-EXE-006Hamstring Bridge
Learn the long-lever hamstring bridge for controlled hamstring and posterior-chain loading.
Read guide →Exercises · IA-HIP-EXE-002Hip Hinge
Learn the hip hinge, the hip-driven bending pattern that protects the back during lifting and builds glute and hamstring strength.
Read guide →Exercises · IA-HIP-EXE-003Hip Thrust
Learn the hip thrust, one of the most effective glute-strengthening exercises, with setup, form cues, easier versions and how to progress.
Read guide →Exercises · IA-HIP-EXE-007Side-Lying Hip Abduction
Learn side-lying hip abduction for controlled lateral-hip and gluteal strengthening.
Read guide →Exercises · IA-HIP-EXE-004Single-Leg Deadlift
Learn the single-leg deadlift for glute, hamstring and balance strength, with form cues, easier versions and progressions.
Read guide →Exercises · IA-HIP-EXE-005Standing Hip Abduction
Learn standing hip abduction for gluteus medius strength and outer-hip pain, with a banded version, form cues and progressions.
Read guide →Mobility & Stretching
3Adductor (Groin) Stretch
Learn a comfortable adductor (groin) stretch for a tight inner thigh, with hold times, easier versions and when to stop after a groin injury.
Read guide →Stretches · IA-HIP-STR-002Hip Flexor Stretch
Learn the kneeling hip flexor stretch for a tight front of hip, with hold times, easier versions and when to avoid it after injury.
Read guide →Stretches · IA-HIP-STR-003Piriformis Stretch
Learn the figure-4 piriformis stretch for deep buttock and outer-hip tightness, with hold times, easier versions and nerve-symptom safety rules.
Read guide →Recovery Timelines
2Hip Osteoarthritis Recovery Timeline
What to expect managing hip osteoarthritis over weeks, months and years — when exercise starts helping, how to handle flare-ups, and when surgery becomes a conversation.
Read guide →Recovery timelines · IA-HIP-REC-002Hip Replacement Recovery Timeline
A realistic hip replacement recovery timeline: hospital stay, the first six weeks, months 1–6, and when you can expect to walk, drive, work and return to activity.
Read guide →Prevention
1These resources provide general education, not a diagnosis or personalised treatment plan. A recent major injury, deformity, substantial weakness, worsening neurological symptoms or inability to use the affected area should be assessed.