Managing Hip Pain through Modifications and Exercise
Modify Recreational and Daily Activity:
- Avoid exercises involving repetitive hip flexion, the motion involving bringing your hip or leg up toward your chest.
- If doing squats, keep them shallow and hold off on lunges entirely, until you receive a diagnosis from your doctor.
- Do not work through pain.
- When walking or running, pay attention to pain. If the discomfort accompanies running, then stop. If it occurs with walking, lessen your stride length by taking smaller steps.
- To minimize pain while sitting, open the seat angle so that your knees are below your hips while maintaining good upright posture.
Core Strength Exercise for Hip Pain:
Because of the complex nature of a hip injury, a proper diagnosis is required before proper strengthening exercises can be recommended. In fact, with some hip injuries, routine strengthening and stretching might complicate the problem. However, a core strength exercise won't harm and can actually help to “re-educate” the lower abdominals so that they provide the best support.
- Lie with knee bent up.
- Maintain a neutral/comfortable spine position.
- Gently tighten your lower abdominals initiating from the pelvic floor. If you are familiar with a Kegal exercise, perform a Kegal.
- Tighten up the lower abdominals by gently pulling “up and in” without moving your trunk.
- Hold 5 seconds without changing your breathing pattern.
- Complete 3 sets of 10 repetitions, 5 times a week.
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