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Why should I do the side-lying clamshells exercise if I have hip pain?

Rick Olderman
Physical Therapy

The side-lying clamshells exercise restores strength to the back portion of the gluteus medius and improves hip muscle strength. This helps with knee tracking and counters the pull of the tensor fascia lata (TFL). This is not a big range-of-motion exercise. Keep it relatively small. Those with retroverted (rotated outward) femurs (usually men) will generally be able to work in a higher leg position than those with anteverted femurs (usually women). Regardless, only raise your leg to the point where your pelvis doesn't rock backward and you feel a good contraction in the muscles in the back of your hip.

Fixing You: Hip & Knee Pain: Self-treatment for IT band friction, arthritis, groin pain, bursitis, knee pain, PFS, AKPS, and other diagnoses

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Fixing You: Hip & Knee Pain: Self-treatment for IT band friction, arthritis, groin pain, bursitis, knee pain, PFS, AKPS, and other diagnoses

Hip and knee pain are often a result of poor pelvic muscle performance in combination with poor walking habits. This combination creates tracking problems in the hip socket or excessive rotation at...

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.