Exercises for hip pain allow you to minimize or eliminate ailments caused by a sedentary lifestyle, injuries, diseases or overload of the hip joint. The proposed exercises strengthen and stretch the muscles and increase the fluidity of movement. Learn 5 exercises that will effectively relieve hip pain.

Exercises for hip painrelieve pain symptoms not only in the joint itself, but also in the groin, thigh, lower leg or back, i.e. places where ailments can radiate. Painful hips are extremely annoying because they prevent us from walking, crouching or running freely. All because the hip is a joint with a wide range of mobility.

Hip pain usually hurts most in the morning immediately after waking up, and people who feel it slightly limp - all because they unknowingly put stress on the leg, which causes less discomfort when moving. Unfortunately, this is a vicious circle, because this kind of loading is the cause of muscle imbalance and radiation of pain to other joints and muscles.

Below you will find 5 exercises for the hips that are worth doing both when we feel pain and prophylactically.

Exercises for hip pain - how do they work?

Hip pain exercises stretch the hip joint while strengthening the hip, leg and torso muscles. Thanks to exercises, we not only increase our range of motion and restore flexibility to the tissues, but also give the thighs and buttocks more firmness.

The proposed exercises reduce hip pain, and additionally have a beneficial effect on the condition of the lumbar spine.

In exercises for hip pain, the techniques known from stretching, pilates and post-isometric relaxation (PIR) are most often used. Water sports are also helpful in treating ailments: swimming and aerobics, as well as cycling and Nordic walking. The latter discipline is popular among seniors, and they (and teenage girls) most often suffer from aching hips.

Exercise for hip pain should be done regularly, about 45 minutes 3 times a week. It may happen that a specific exercise will aggravate the pain - in this case, you have to give it up and choose another one after consulting your doctor.

It's worth itadd that in the case of very intense pain, exercises for the hips should be accompanied by pharmacological and physiotherapy. It is advisable to visit a specialist who will massage the soft tissues and trigger points.

Warm-up before exercise

It's best to start your hip pain exercises with stretching. First, we take the starting position - sit straight, and rest your hands behind your back on the mat / floor. Our back is straightened, legs slightly apart, also straight in the knee joints. Then we step as far as possible until we feel the stretching of the muscles of the inner thighs. Initially, we stay in this position for 30 seconds, then we should get the result up to 3 minutes. Then calmly relax the muscles and return to the starting position.

The muscles are properly stretched if we can achieve a 90 ° opening between the thighs.

1. Hip pain exercises: relaxing the adductor muscles of the hip joint

Lie down on the mat with your legs stretched out and your arms comfortably along your body. Then bend your left leg at the knee, pull it gently against your stomach and point it slightly outward. With the inside of your thigh, apply pressure inward while blocking this movement with your hand - don't move it, but tighten your muscles. Stay in this position for 15 seconds, take a deep breath and bring the bent leg outward even more - until you feel the tension. Do not come back to the starting position, but repeat the exercise 3 times, increasing your outward abduction all the time. Then slowly straighten your leg and return to the starting position.

This will be useful to you

How to take care of the hip joints?

  • Sign up for a swimming pool and swim at least once a week, which will strengthen your muscles, joints and bones.
  • Try to maintain a proper weight - each additional kilogram puts additional strain on the joints!
  • Add calcium and magnesium to your diet, watch out for sweet drinks, alcohol, nicotine, coffee and chocolate, which all contribute to the flushing of calcium from the body.
  • Avoid wearing heels higher than 4 cm too often - they have a negative effect on the spine, and thus - also on the hips.
  • If someone in your family has suffered from arthritis or osteoporosis, there is a risk that you will also fight this disease - genetics are very important, so even prophylactically it is worth consulting a doctor.

2. Hip pain exercises: exercise with a chair

Kneel on your left knee. The right leg should be bent at an angle of 90 degrees at the knee and rest the entire foot on the ground. Then, to get a stable position,rest your right hand on the chair and the left dorsal side of your foot against the support (small stool, stool). The left knee joint should be bent at an angle of 90 °. Relax and gently lean back to feel the greatest weight in your buttocks. Remember that the right leg has to stay still in order to stretch the knee muscle in the other leg. Repeat the same operation with your left leg. First, stay relaxed for 20 seconds, then even for up to 3 minutes.

3. Hip pain exercises: stretching your quadriceps

Stand with your right side to the wall and lean on it with your right hand for balance. Take an upright position. Then bend your left leg at the knee and bring your heel closer to your buttock. Help yourself by grabbing the leg with your left hand and even trying to squeeze your foot into the buttock. Hold this position for 10 seconds, then slowly return to the starting position. Repeat this hip pain exercise 10 times and then do it with your right leg.

4. Hip Pain Exercise: Exercise to Relieve Acute Hip Pain

Sit on the mat or on the floor "cross-legged" with your back straight. Then place the foot of the left leg on the knee of the right leg. The left foot should be in contact with the right knee at the top, and the right foot should be under the left knee. Hold it for a few seconds and then repeat the exercise with the foot of the right leg.

5. Exercises for hip pain:happy baby

This hip pain exercise is called "happy baby" in English, because the person doing it adopts a position similar to that of babies playing with their legs and hands. First, lie flat on the mat and with your right hand grab your right foot, and with your left hand grab your left foot (don't pull your calves too tightly to your thighs - your feet should stay up). Then slowly bring your knees up to your chest, towards your armpits. Keeping your head on the ground all the time, roll from side to side as if you are rocking. Do this exercise for 3 minutes. Thanks to this activity, you will stretch your hips and relax the inner muscles of the perineum.

Category:

ABC of exercises