If you’ve been struggling with hip pain, we’re hoping to provide you with some much needed relief. There are numerous reasons as to why you may be experiencing hip pain, from an injury to tendonitis to osteoarthritis. It’s relatively common, especially as you get older, and luckily there are effective hip pain exercises you can do at home to reduce pain and increase mobility.
6 Common Causes of Hip Pain
1. Core muscle injury, such as a tear or strain of muscles in the lower abdomen.
2. Hip fractures, common in older adults and those who have osteoporosis.
3. Bursitis, the inflammation of a bursa, which is a closed, fluid-filled sac that works as a cushion and gliding surface to reduce friction between tissues of the body.
4. Tendonitis, the inflammation and degeneration in the tendons – the thick cords that attach muscle to the hip bone, typically caused by overuse.
5. Gynaecological or pelvic floor issues, such as endometriosis or fibroids. If the pain is related to your groin and coincides with your period, make an appointment with your healthcare professional.
6. Osteoarthritis, where your bones become stiff and swollen due to inflammation and break down of cartilage.
When to See a Doctor
Contact your doctor if your hip pain lasts longer than two weeks after trying to treat it at home, so they can help you come up with a plan to treat your condition. You should also see them if your pain is stopping you from doing normal activities or affecting your sleep, or if the pain is getting worse or keeps coming back.
Call your doctor immediately if your hip is bleeding or you can see exposed bone or muscle, a popping noise occurs or you can’t bear weight. You should also seek immediate medical attention if your hip joint is swollen or appears deformed, or if you have severe pain. If your hip pain is accompanied by swelling, tenderness, soreness, warmth or redness, seek prompt medical attention.
7 Things That Make Hip Pain Worse
1. Sitting for too long
2. Doing high-impact activities
3. Overstretching
4. Wearing the wrong footwear
5. Lifting or carrying too much
6. Poor posture
7. Not doing stretching and strengthening exercises
8 Hip Pain Exercises
1. Best Stretches for Hip Pain & Tightness | Sore Muscle Yoga Release | Boho Beautiful Yoga
If you’re dealing with hip pain and tightness, these four yoga poses will help relieve sore muscles, tight and painful hips and any lower back and body muscle soreness. They’ll also help increase your hip and leg flexibility, which will help to prevent future injuries.
2. Pilates for Painful Hips – 20 Minutes to Relieve Hip Pain Through Stretch and Release Exercises | The Girl With The Pilates Mat
This pilates class is all about doing exercises for mobility to release tension in your hips to help with pain. If you’re experiencing pain, stiffness or tightness in your hips, this session will safely stretch, release, strengthen and create more mobility in stiff and painful hips, as well as help with pain relief.
3. Hip Pain Relief Exercises – 10 Minute Exercises for Hip Pain | Jessica Valant Pilates
These hip pain exercises are helpful for conditions such as bursitis, iliotibial band syndrome, hip arthritis and more. They’ll help you get relief, gain strength and feel better all around. She recommends doing this session everyday for 30 days to help with pain, and all you need is a small pilates ball.
4. 5 Hip Pain Relief Stretches & Exercises You Can Do In Bed | AskDoctorJo
You can do these hip pain relief stretches and exercises in the morning before you get up or when you go to bed at night to help relieve hip pain. You don’t have to do them in bed, but it’s a great option to start or finish your day. These exercises will loosen up the hip and pelvic area, strengthen your core and hip flexor muscles and stretch the muscles connected to your hips and pelvis.
5. Yoga for Hips & Lower Back Release | Yoga with Adriene
This practice was designed to target the hips and lower back body, so is perfect if you’re experiencing hip pain. She takes you through moves that help you relieve tension in your lower back and hips, as well as stretches to help with flexibility in your lower body.
6. Ultimate Yoga for Hip Pain and Bursitis – 20 Minute Stretching and Strengthening Exercises | Yoga with Joelle
This 20-minute yoga routine will help with your hip pain through a combination of strengthening hip bursitis exercises and relaxing hip bursitis stretches. Stretching and strengthening are both so important to ensure you recover and prevent future injuries and hip pain.
7. Hip Pain Exercises- Physical Therapy for Hip Pain | Jessica Valant Pilates
These hip pain exercises are commonly used in physical therapy to help with hip pain and tension. They’re perfect for anyone who wants to stretch and strengthen their hips at home. The entire routine is low impact and features pilates based exercises and physical therapy principles to help you find pain relief.
8. 10 Best Hip Strengthening Exercises to Relieve Hip Pain | AskDoctorJo
These are 10 of the best exercises you can do for strengthening your hips and helping to relieve hip pain. They go from lying down to sitting down to standing up and range from easy to difficult, depending on your injury. You’ll do exercises like pelvic tilts, clamshells, seated hip flexion, squats and lunges to help relieve pain.
Hip pain can be very unpleasant, but these exercises and stretches will help you feel better, reduce pain and increase mobility.
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