What is the Best Exercise for Hip Pain?

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Hip pain relief with exercises, and why your hip hurts.

 

I’ve noticed lately people who come into the studio are looking for back pain and hip relief.  It makes sense.  Things have changed for us this year.  Some of us spend more time sitting than we are used to. 

 

The number one thing to do when your hips hurt is balance training.  Why? Because balance exercises help with proprioceptors. This helps stabilize your body and prevent falls. 

 

When your joints are in pain, you’ll be tighter on that side of the body than the opposite side.  This means that if you trip, it’ll take longer for your muscles to react.

 

Does that lady on the tv come to mind? The one shouting, “I’ve fallen and I can’t get up.”  Happens daily.  To people of all ages really.

 

Generally, people in the 55+ start losing balance, this makes it easier for them to fall.  This all happens because they have weak pelvic floor muscles.  These are the main muscles that you use for walking, moving, etc.

 

There are things you can do now to prevent this from happening.  It’s also never too late to start these exercises to correct imbalances.

 

How to Relieve Hip Pain

Foam roll to relieve hip pain. Doing this you’ll relieve the hip muscles that were tight.  Then balance exercises will stabilize the working muscles around your joints.

 

The muscles that started out weak and the ones that started out tight should start meeting in the middle.

 

After you do balance exercises, it is very important that you round it up with core training.  Balance training and core training go hand in hand.

 

3 Exercises You Can Do For Hip Pain

Single Leg Balance Sagital Plane


The sagittal will be the baseline for a good starting point. This will help your hip pain.  Hold it for a few seconds.

(If you don’t have a good balance, hang on to a chair, or the wall.)  

 

You want to look for:

  • -You should feel like it is burning in the middle of your foot.
  • -The muscle around the ankle should feel the burn.
  • -Your knees will start feeling the burn (the muscles).
  • -Then you’ll feel the burn in the hips.

When these are happening then you know that your muscles are pretty much aligned.

 

Single-Leg Balance Frontal Reach


Once you start holding the sagittal one pretty easy, take your leg and do a small reach.  Touch the floor then bring it back.

 

Your leg will come off from the center of gravity and will challenge your body to stay straight. This works different core muscles.  And it is a great way to strengthen your core muscles.

 

Remember you have hip pain because your muscles are not balanced.  When your core is strengthened, this helps prevent future pain.

 

Stability Ball Wall Squats


The swiss ball is unstable and will automatically challenge the core. This is going to target your balance.  While you are doing the ball squat you’ll be forced to hit the right core muscles. 

 

To squat, make sure to go straight down. Usually, when you do normal squats the hip will try to go to one side of your body.  This happens because the strong side of the body is trying to take the workload.

 

Try to do this in front of a mirror so you can make sure you stay centered. Don’t let either side of your body try to take over.  Go straight down.  This is going to force the weaker side to do some work.

 

Eventually, you will make that side as strong as the other side. That’ll give you a good balance and takes care of the hip pain.

 

Hip Pain & Exercising

Remove term: Balance Exercises for Joint Pain Relief Balance Exercises for Joint Pain Relief

The key here is to only do as much as you can.  Don’t force yourself to do what you aren’t able to yet.  Work little by little to gain balance. Once you are balanced, you’ll see an improvement in your joint health.  

 

If any of this sounds a little overwhelming contact me here. I’d love to help!  

 

Join our Facebook Support Group where you have access to me for any questions.

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Online personal trainer and personal trainer for Austin TX - Rafael Ortiz

Rafael Ortiz

Corrective Exercise Specialist

Rafael has been in the health and fitness industry since 2006.  He is certified by the NASM & insured.

Areas of Expertise

Joint Pain Relief, Post-Rehab Personal Training, Posture Correction, Weight Loss, Nutrition, Strength Training, Core and Balance, Flexibility and Mobility, Muscle Gain, Posture, TRX, Functional Training, Myofascial Release, Cardiovascular Conditioning, Injury Prevention, Stress Reduction, Corrective Exercise, Golf


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