Fitness experts and physiotherapists provide insights into possible exercises and routines to help relieve hip joint pain. Hip joint pain can occur for many reasons, including injury, inflammation, and other issues.
It disrupts your ability to do daily activities and affects your overall quality of life because it hinders your mobility. It can prevent you from engaging in leisure activities, socializing, or working.
Doing exercises for hip joint pain can ease the inflammation or pain and restore mobility so you can live an active life again. If you aren’t used to exercising regularly, start small and gradually build up as you become comfortable.
While hip joint pain can be debilitating, you don’t have to live with it. Try these exercises to reduce inflammation and live a fulfilling life you love.
Understanding Hip Joint Pain
The hip joint anatomy involves a ball-and-socket joint where your thigh bone connects to your pelvis. It’s a large joint that supports weight, movement, and balance, so it’s an essential area to care for.
Some common causes of hip joint pain include:
- Hip osteoarthritis commonly affects older adults and causes difficulty walking climbing stairs, and other movements.
- Injuries to your hip joint, including sports injuries, traumas from car accidents or falls, and repetitive strain, can lead to pain.
- Femoracetabular impingement syndrome (FAIS) is when you have extra bone growth in the bones that form your hip joint.
- Development dysplasia of the hip (DDH) is when the hip joint doesn’t form properly.
- Labral tears are a structural problem within the hip joint.
- Bursitis of the hip is when you experience painful swelling in the bursa or a small, fluid-filled sac.
- Inflammatory arthritis can happen at any age and often causes morning pain, limited mobility, and inflammation.
- Tendinitis can cause pain because it involves inflammation or irritation of one of the tendons surrounding your hip joint.
There are many potential causes of hip joint pain, and it affects your mobility and daily activities. It harms mobility and can interfere with your life by:
- making it hard to move, including getting up after being seated
- disrupting balance, especially when surfaces are uneven, increasing your risk of falling and getting an injury
- making it uncomfortable to sit for long periods
- preventing you from engaging in sports or hobbies you love
- causing weakness in the leg of the affected side and the surrounding muscles
- making you feel discouraged and frustrated
Importance of Exercise in Managing Hip Pain
Exercises are an effective method for helping manage hip pain. Strengthening exercises and improving joint mobility can ease pain and discomfort while allowing you to do your daily activities. Exercise can also decrease bone loss and alleviate joint swelling.
Doing flexibility and strength exercises stretch the muscles surrounding the hip joint. It helps ease stiffness to help you move better while building muscle that can absorb shock and prevent joint injury.
It’s essential to note that if you feel pain during exercise, you should ease your workout and go slower. If that doesn’t help, try a different exercise or visit a medical professional for further advice.
Physiotherapy can also ease hip joint pain by promoting balance and gait training. It’ll make it easier for you to walk while reducing your risk of falling or experiencing pain. This method can also help with joint mobilization or stabilization to reduce pain and improves mobility.
Warming Up for Exercise
Warm-up exercises are essential for preparation for workouts. It promotes injury prevention and helps ensure your body is ready. A warm-up only takes a few minutes and should occur immediately before your workout.
During the warm-up, focus on large muscle groups, including the hamstrings, to gradually boost your cardiovascular system, raise body temperature, and increase blood flow.
You can choose a dynamic warm-up that involves doing your chosen exercise but moving more slowly and with less intensity. Whatever you choose should target the muscles you’ll use during exercise.
Stretching Exercises for Hip Pain
Hip stretches can boost hip flexibility and improve range of motion. When this happens, it helps ease and prevent hip joint pain. Some flexibility exercises you can try include:
- Knee lift: Lie on your back with extended legs, and bring one knee toward your chest. Hold this position for a few seconds, switch legs, and continue alternating for a few minutes.
- Side-lying leg raises: Lie down on your left side, keeping your legs straight, and lift your left leg toward the ceiling. Lower it back down before rotating to the other side of your body and repeating the movement.
- Butterfly pose: Sit on your bottom and place the bottoms of your feet together, keeping your knees bent to your sides. Place your hands on your ankles and press your knees down before holding the position for 30 seconds. Release your knees for a few seconds, and repeat the yoga pose three times.
Strengthening Exercises for Hip Joint Pain
Hip strengthening exercises involve core workouts and promote muscle balance. They can ease pain and restore mobility so you can live a fulfilling life. Some exercises you can try include:
- Banded walk: To do the banded walk, you’ll put a resistance band around your ankles before standing with your feet aligned with your hips. Slightly bend your knees, and take small steps sideways before switching directions and repeating the movement.
- Fire hydrant: Start on your hands and knees, then lift one leg to the side while flexing your foot. Hold this position for five seconds, release, and repeat the movement ten times on each side.
- Single-leg glute bridge: Starting on your back, bend your knees but keep your feet flat. Once you’re comfortable, lift one leg toward the ceiling while pushing your other foot into the ground to lift your hips. Hold the position for five seconds, release it, and repeat ten times on each side of your body.
Balance and Stability Exercises
Balance exercises and stability workouts can help you manage your hip pain and improve mobility. Another benefit of balance exercises is improving coordination, which prevents falls and injury. As you become more comfortable with these exercises, push yourself gradually to increase the intensity or number of repetitions.
Some of the exercises you can try to relieve pain include:
- Single-leg deadlift: This exercise can improve your balance and posture by strengthening your core stability. You’ll hold a dumbbell in each hand and stand on one leg with the knee bent slightly. Then, bend at the hips and straighten your free leg behind you, lowering until you’re parallel to the floor before repeating with the opposite leg.
- Tree pose: This exercise is a yoga pose that helps improve balance, posture, and alignment while easing hip joint pain. You’ll start by standing on one foot and placing the other against your knee or thigh. Hold the pose for thirty seconds to one minute before returning to the starting position and switching sides.
Aquatic Exercises for Hip Pain
Aquatic therapy involves water-based exercises that can help ease hip joint pain and help those with osteoarthritis or inflammation. These exercises are low-impact workouts that support joint health and help ease the effects of your pain. Some aquatic exercises you can try include:
- Marching: Marching in water works out your hip flexors, helping ease pain and increasing mobility.
- Sidekick: Sometimes called standing hip abduction, this exercise targets muscles on the outside of your hip. You’ll stand on one leg while holding onto the side of the pool and kick your other leg out to your side. Do it at least ten times on each side.
Incorporating Exercise into Daily Routine to Lower Inflammation
Incorporating these workouts into your daily exercise routine can help relieve hip joint pain. Listen to your body as you do these workouts to ensure you don’t push yourself too much and cause further injury.
Some tips for implementing exercise into your daily routine include:
- starting slowly and gradually building up your intensity
- creating a daily exercise routine, including scheduling the time
- considering activity modification to include hip-friendly exercises
- being consistent
- choosing activities you enjoy
- committing to a set amount of time
- tracking your results and progress, including which exercises eased your pain
Consistent workouts are essential because it promotes long-term benefits. Continuing your exercise routine even after your pain has eased can help prevent it from reoccurring.
You may also want to seek medical advice to ensure your chosen exercises are safe. A professional can also answer your questions and gives tips for incorporating daily exercise into your routine.
Final Thoughts on Exercises to Alleviate Hip Joint Pain
Hip joint pain can occur for many reasons and is hard to deal with while performing your daily activities. Exercise and stretches can make a difference and improve your overall functioning and boost joint health.
Finding workout routines for better hip health can make a difference by easing pain and allowing you to move better. These exercises for relieving hip joint pain can improve your life and help you find joy in your favorite activities again.
Consider seeking professional guidance if your pain persists or worsens despite regular exercise. A medical professional can help you determine what to do next to ease your pain and inflammation so you can live a fulfilling life. Additionally, a physiotherapist’s guide to managing hip pain can help you develop an individualized plan based on your health and situation.