Intermediate Hip Sprain and Strain Rehabilitation
A 13-week intermediate program using resistance bands, cable machines, and knee braces to aid in the recovery process.
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
- 13
- Sessions/week
- 2
- Minutes/session
- 45
- Evidence level
- moderate
- ICD-10
- S72
- Cost tier
- moderate
Intermediate Hip Sprain and Strain Rehabilitation: A 13-Week Program
This program is for people recovering from a hip sprain or strain who have moved past the earliest stage of healing and are ready to build strength, mobility, and confidence. Over 13 weeks, the goal is to gradually restore how your hip moves and bears weight, rebuild the muscles that stabilize your hip and core, and help you return to everyday activities and higher-level movement safely. Progress is paced by how you respond, not by the calendar alone, so your clinician will adjust the plan to fit you.
Before You Start
Your clinician should assess your hip range of motion before you begin, since this program is not meant to start if movement is significantly limited. Always warm up before exercise, and stop if pain increases rather than pushing through it. Tell your clinician right away about sharp or worsening pain, new groin or hip pain at rest, numbness, weakness that gets worse, or any giving-way of the leg. The treatments listed—ultrasound, electrical stimulation, shockwave, and aquatic therapy—are performed or prescribed only when your clinician judges them appropriate for you.
Weekly Structure
The plan runs 13 weeks with two sessions per week, each about 45 minutes, using resistance bands, a cable machine, and a knee brace if provided. It progresses through four stages, moving from protecting the hip and gentle movement, to early mobility, to early strengthening, and then to intermediate strengthening. You advance only when the checks for your current stage are met, so some people move faster and some slower—both are normal. Later sessions add more resisted and functional work as your hip tolerates it.
What a Typical Session Looks Like
Each session starts with a warm-up to prepare the hip and core, such as gentle range-of-motion drills and low-resistance band or aquatic work. The main portion focuses on hip stabilizer and core exercises, using bands for controlled resistance and the cable machine for guided strengthening as you progress; your knee brace, if prescribed, is worn as directed. Cool-down includes gentle stretching and easy movement to settle the hip. Your clinician may add ultrasound, electrical stimulation, or shockwave within or around the session when indicated.
Tracking Progress
Your clinician uses the stage checks—pain levels, how far your hip moves, strength testing, and how you tolerate activities—to decide when you are ready for the next phase. Moving too soon risks flare-ups, so these checks act as gateways rather than deadlines. Outcome measures such as the Hip Outcome Score, Modified Harris Hip Score, iHOT-12, pain scale, and single leg stance test are repeated over time to show your progress in daily activities and sport. Reviewing them helps you and your clinician fine-tune the plan together.
Recovery and Self-Care
Expect some soreness after new exercises, but it should settle with rest rather than build. Follow your clinician's guidance on activity and rest, and avoid adding new or harder exercises on your own between sessions. Seek prompt care for severe or sudden pain, hip pain that keeps you awake, inability to bear weight, swelling that worsens, or any fall or injury. Keep other health conditions and any braces or equipment in mind, and ask your clinician before returning to sport or heavy activity.
Recovery phases
Pain at rest less than 3/10 on VAS scale, Able to ambulate with assistive device (if prescribed) without increased pain, Hip flexion range of motion within 15 degrees of contralateral side, No exacerbation of symptoms with gentle passive range of motion, Tolerates prone lying position without increased hip/groin pain, Ability to perform isometric contractions of hip abductors and adductors without increased pain
→ Advance to: Phase 2: Early Mobility
Pain with activities of daily living less than 4/10, Hip flexion Range of Motion greater than 90 degrees, Hip internal rotation greater than 15 degrees, No pain with passive hip distraction or FABER position, Tolerates stationary cycling with minimal resistance, Single leg stance for 10 seconds with minimal compensation
→ Advance to: Phase 3: Early Strengthening
Hip abduction strength greater than 4/5 on manual muscle testing, Hip adduction strength greater than 4/5, Active hip flexion Range of Motion greater than 110 degrees, No pain with resisted hip flexion in neutral rotation, Tolerates progressions to walking program without exacerbation, Hip internal rotation greater than 20 degrees without pain
→ Advance to: Phase 4: Intermediate Strengthening
Hip external rotation strength greater than 4/5, Single leg squat to 45 degrees knee flexion without compensatory Trendelenburg, Hip flexion strength greater than 4/5, Standing hip abduction with resistance without pain, Tolerance of hip capsule mobilization (if indicated), No pain with functional activities lasting 20+ minutes
→ Advance to: Phase 5: Advanced Strengthening
Hip extension strength greater than 4/5, Single leg stance for 30 seconds without compensation, Full hip Range of Motion equal to contralateral side (flexion, extension, abduction, adduction, internal/external rotation), Tolerates bridging progressions without pain, Can perform step-ups onto 8-inch step without pain, Hip Outcome Score sports subscale improvement of 10+ points
→ Advance to: Phase 6: Power Development
Hip abduction power greater than 75% of contralateral side, Hip adduction power greater than 75% of contralateral side, No pain with resisted hip external rotation in prone, Tolerates agility drills at 50% speed without increased symptoms, Single leg hop for distance greater than 50% of body height, Functional movement screen score greater than 14
→ Advance to: Phase 7: Sport-Specific Training
Full pain-free hip Range of Motion during sport-specific movements, Hip flexion with greater than 90 degrees in functional positions, Tolerates cutting and pivoting activities at 75% speed, Single leg hop for time less than 110% of contralateral side, No hip pain with resisted side-lying hip external rotation, Modified Harris Hip Score greater than 80
→ Advance to: Phase 8: Return to Activity Preparation
Hip muscle endurance within 90% of contralateral side, Tolerance of high-intensity interval training without flare-up, Full sport-specific movement patterns without compensation, No pain with maximal hip muscle contractions, iHOT-12 score improvement of 15+ points from baseline, Confidence in hip stability during dynamic activities
→ Advance to: Phase 9: Graduated Return to Sport
Complete full-speed sport-specific drills without pain, Hip range of motion equal to contralateral side in all planes, Single leg vertical hop greater than 90% of contralateral side, No apprehension with hip flexion and internal rotation (impingement tests negative), Tolerates contact or collision scenarios in practice, Patient subjective readiness to return to sport
→ Advance to: Phase 10: Full Sport Participation
Return to full competitive training, No hip symptoms during or after activity, Maintenance of hip strength greater than 90% of contralateral side, Full participation in team practices, No loss of hip Range of Motion post-activity, Hip Outcome Score activities of daily living subscale greater than 90%
→ Advance to: Phase 11: Performance Optimization
Increased training load without symptom recurrence, Hip power metrics within 95% of pre-injury levels, Tolerance of repeated sprint efforts, No hip fatigue-related performance decrement, Maintenance program compliance documented, Subjective hip function rating of good to excellent
→ Advance to: Phase 12: Maintenance and Prevention
Three consecutive weeks without hip symptoms during sport, Hip abduction to adduction strength ratio greater than 70%, Core endurance tests within normal limits, No hip pain with activities requiring hip flexion greater than 90 degrees, Continued progression of maintenance program, Patient education on injury prevention completed
→ Advance to: Phase 13: Discharge and Long-Term Management
Discharge criteria met: full return to pre-injury activity level, No restrictions from medical clearance, Independent home exercise program management, Understanding of warning signs requiring follow-up, Hip Outcome Score greater than 90% on both subscales, Patient discharged with written home maintenance protocol
Return to activity milestones
Pain-free basic activities of daily living
Week 3Ankle dorsiflexion adequate for normalised gait pattern over heel
Light functional activities and conditioning
Week 5Weight-bearing tolerance increased by ≥ 25% from previous baseline
Moderate activity and sport-specific conditioning
Week 7Able to ascend and descend 4 stairs with reciprocal pattern, no rail
Full return to sport, occupation, and recreation
Week 13Weight-bearing tolerance increased by ≥ 25% from previous baseline
Precautions
- stop-if-pain-increases
- warm-up-before
Contraindications
- limited-range-before-assessment
Pain management
- Ice therapy applied to hip for 15-20 minutes post-exercise
- Non-steroidal anti-inflammatory medication (as prescribed)
- Manual soft tissue mobilization to hip abductors, adductors, and IT band
- Positional release techniques for piriformis and hip flexors
- Gentle hip joint distraction mobilization for pain relief
Equipment & modalities
Frequently asked questions
What if I miss a session or fall behind the schedule?
Is it normal to feel some discomfort during exercises?
Will I need all of the treatments listed, like shockwave or electrical stimulation?
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