Intermediate Hip Sprain and Strain Rehabilitation Program
A 15-week program focusing on strengthening and stabilizing the hip, utilizing a balance board and elliptical for intermediate-level recovery.
Professional rehabilitation program designed for effective recovery and pain management.
Key facts at a glance
- Body part
- lower-limb · hip
- Injury type
- sprain-strain
- Level
- intermediate
- Duration
- 15
- Sessions/week
- 2
- Minutes/session
- 30
- Evidence level
- moderate
- ICD-10
- S72
- Cost tier
- moderate
Program overview This is a 15-week, twice-weekly rehabilitation guide for an intermediate hip sprain and strain. Sessions run about 30 minutes each and use a balance board and elliptical. The plan blends hands-on and device-based modalities with progressive strengthening, moving you gently from pain control toward hip stability and function. It is designed to be done under your clinician's supervision, and every exercise should stay within the pain limits described here.
Who this program is for and its goal This program suits people recovering from a hip sprain or strain who are past the earliest stage and ready for structured, intermediate-level work. The goal is to calm pain and inflammation, restore hip movement, rebuild strength in the hip abductors, flexors, extensors, and rotators, and improve balance and control. By the end, you should tolerate daily activities and light sport with more confidence and less discomfort.
Before you start Please review this plan with your physical therapist or doctor before beginning, since supervision is important at the intermediate level. Equipment should be set up and fitted for you, and any assistive device or walking aid should be sized correctly. Tell your clinician about all your health conditions. If anything here conflicts with advice you have already been given, follow your clinician's instructions first.
Safety notes and when to stop Because severe osteoporosis is listed, avoid forceful or high-impact hip movements and heavy loading; your clinician will adjust exercises accordingly. Stop and call your clinician if pain keeps rising during or after a session, if you feel sharp or new pain, if you cannot bear weight, or if you notice swelling, numbness, or night pain that worsens. Keep your spine neutral during exercises, and always cool down afterward. Never push through pain to finish a set.
Weekly structure
How the 15-week plan is organized You will do two sessions per week, about 30 minutes each, for 15 weeks. Early weeks focus on protection and pain control; middle weeks add range of motion and gentle strengthening; later weeks build strength, balance, and stamina. As you meet the progression checkpoints, you advance to the next phase rather than following calendar dates rigidly. A balance board and elliptical are your main equipment, with bands and weight machines added as tolerated.
What a typical session looks like
Warm-up, main work, and cool-down Start with a gentle warm-up, such as a few minutes of easy elliptical pedaling to raise blood flow. The main work combines the hands-on and device modalities your clinician selects—like ultrasound, TENS, laser, and soft tissue work—with progressive resisted exercises using bands and weight machines, plus balance-board control work. Finish with a cool-down of slow, easy movement and light stretching as directed, keeping your spine neutral throughout.
Tracking progress
How progression criteria and outcome measures are used Your clinician uses the phase checkpoints—pain levels, range of motion, strength grades, and tissue tenderness—to decide when you are ready to advance. These are clinical guides, not fixed numbers you must hit alone. Outcome measures such as the Hip Outcome Score subscales, iHOT-12, single leg stance, dynamometry, and the Functional Movement Screen are repeated over time to show real change and guide adjustments to your plan.
Recovery and self-care
Pain management, rest, and red flags Use ice or heat and over-the-counter pain relief only as your clinician advises, and never change medications on your own. Build in rest days between sessions and prioritize sleep. Watch for red flags: escalating or sharp pain, new swelling, inability to bear weight, numbness, fever, or pain that wakes you at night. If any appear, pause the program and contact your clinician promptly rather than pushing forward.
Recovery phases
Pain level at rest less than 3/10 on visual analog scale,Unable to bear weight without increased pain,Hip flexion limited to less than 70 degrees due to pain,Piriformis and hip external rotators showing protective spasm,Trochanteric bursa tender to palpation but not inflamed,Hip abductor strength grade 3/5 or less
→ Advance to: Phase 2
Pain with active hip flexion less than 4/10,Passive hip flexion possible to 80 degrees without significant pain,Iliopsoas tendon tension reduced,No increased pain with gentle passive range of motion,Weight bearing as tolerated with assistive device,Hip adductor strain showing improved tolerance to light palpation
→ Advance to: Phase 2
Pain at rest 0-2/10,Passive hip flexion to 90 degrees achieved,Cartilage loading does not reproduce symptoms,Able to perform isometric contractions of hip abductors without pain,Trochanteric bursa inflammation decreased,No night pain or pain with stationary positioning
→ Advance to: Phase 2
Active hip flexion to 100 degrees achieved,Passive hip external rotation to 45 degrees tolerated,Hip abduction to 25 degrees without pain,No pain with acetabular labrum stress testing,Isometric hip extension at neutral achieved,Ischial bursa non-tender to palpation
→ Advance to: Phase 3
Active hip flexion to 110 degrees,Passive hip internal rotation to 30 degrees tolerated,Hip adduction within 10 degrees of contralateral side,No reproduction of hip clicking or catching (labral symptom),Hip abduction strength 3+/5,Cartilage loading progression without symptom aggravation
→ Advance to: Phase 3
Full passive hip flexion to 115 degrees,Hip internal rotation to 35 degrees at 90 degrees flexion,Hip external rotation to 50 degrees at 90 degrees flexion,Able to perform active hip abduction without compensation,Single leg stance on affected side for 10 seconds,No pain withFABER (FABER) position testing
→ Advance to: Phase 3
Hip abduction strength 4/5 or greater,Hip flexion strength 4/5,Hip extension strength 4/5,Hip adduction strength 4/5,External rotation strength 3+/5,No pain with resisted hip flexion (iliopsoas tendon)
→ Advance to: Phase 4
Hip abduction strength 4+/5,Single leg stance for 20 seconds without sway,Hip flexion strength 4+/5 with resistance,Piriformis and external rotator strength 4/5,Cartilage loading tolerance improved on functional tasks,No pain with single leg squat to 45 degrees
→ Advance to: Phase 4
Hip abduction strength 5/5,Hip extension strength 5/5,Hip adduction strength 5/5,Hip internal rotation strength 4/5,Single leg stance for 30 seconds,Hip flexion strength 5/5
→ Advance to: Phase 4
All hip muscle groups 5/5 strength,Single leg squat to 60 degrees without pain,No labral symptoms with deep hip flexion activities,Full pain-free range of motion in all planes,Functional movement pattern normalization,Trochanteric bursa completely non-tender
→ Advance to: Phase 5
Single leg hop for distance within 90% of contralateral side,Hip abduction endurance equal bilaterally,No compensation patterns during functional tasks,Pace jump test symmetric,Crossover walk test negative for hip symptoms,Hip flexion strength endurance 20 repetitions at 70% max
→ Advance to: Phase 6
Single leg vertical hop within 85% of contralateral,Hip external rotation endurance adequate,Agility testing without hip pain,Running gait analysis normal,No pain with cutting or pivoting activities,Ischial bursa tolerance to prolonged sitting
→ Advance to: Phase 6
Figure-8 running completed without pain,Single leg squat depth to 90 degrees symmetric,Hip outcome score greater than 80%,Full return to pre-injury activity level tolerance,No pain with resisted piriformis testing,Cartilage loading tolerance for high-impact activities
→ Advance to: Phase 6
Sport-specific or activity-specific movements pain-free,Full strength and endurance of hip musculature,No subjective instability or giving way,Return to running progression completed,Hip symptoms with prolonged activity 0/10,Functional capacity testing at pre-injury level
→ Advance to: Phase 6
Complete return to unrestricted activity,No pain with maximum effort activities,Hip labrum stability confirmed with functional testing,Full confidence in hip weight-bearing activities,No recurrence of bursitis symptoms,Patient discharged with maintenance program
→ Advance to: Discharge
Return to activity milestones
Pain-free basic activities of daily living
Week 4Ankle dorsiflexion adequate for normalised gait pattern over heel
Light functional activities and conditioning
Week 6Weight-bearing tolerance increased by ≥ 25% from previous baseline
Moderate activity and sport-specific conditioning
Week 9Able to ascend and descend 4 stairs with reciprocal pattern, no rail
Full return to sport, occupation, and recreation
Week 15Weight-bearing tolerance increased by ≥ 25% from previous baseline
Precautions
- stop-if-pain-increases
- maintain-neutral-spine
- cool-down-after
Contraindications
- severe-osteoporosis
Pain management
- Ice or cryotherapy application for 15-20 minutes post-exercise
- Activity modification to avoid hip impingement positions
- Non-steroidal anti-inflammatory medication as prescribed (for bursa inflammation)
- Positional relief with hip flexion and external rotation for piriformis tension
- Low-load positioning to reduce acetabular labral stress
Equipment & modalities
Frequently asked questions
How hard should I push during exercises?
Why do I use a balance board and elliptical?
What if I miss sessions or feel a flare-up?
This information is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.
This content is for general informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions you have about a medical condition, and never disregard professional medical advice or delay seeking it because of something you read here.
If you think you may have a medical emergency, call your local emergency number or go to the nearest emergency department immediately.
Medically reviewed by WellAlly Editorial Team Last reviewed October 6, 2026. · Read our editorial policy