Hip pain can make activities of daily living painful or even impossible. Exercise can help. If you have hip pain, exercise can improve flexibility, range of motion and even reduce inflammation. That means standing, walking and stair climbing will be a little easier. Some studies have shown that exercise may even help you delay or avoid hip surgery if you have arthritis or another painful condition that impacts your quality of life. Ready to give hip pain the boot? Here are 4 exercises to try.
Bridge exercise
The bridge is an exercise bonanza. Not only does it ease hip pain, the bridge is great for your lower back, abs and butt, too. To do a bridge lie on your back with your legs bent and your feet flat on the floor, hip-width apart. Lift your bottom off the floor while you engage your abs. Be sure that your back is straight and your knees are directly above your ankles. Aim for a straight line from knees to shoulders. Hold your bridge for a few seconds and then slowly lower your bottom to the floor. Repeat for desired number of reps.
Walking
You might feel stiff for the first few steps but keep with it. As your muscles warm and joints become lubricated, each step will feel more comfortable. Walking is a low impact exercise that relieves hip pain and burns calories. Extra weight can aggravate hip problems, so walking is ideal. Grab a friend or two and go for a walk.
Single leg bodyweight deadlift
Balance on one foot with your opposite knee bent and raised to about hip height. Place arms at your sides. Now lift your arms overhead bringing biceps to your ears. Carefully bend forward from your hips, bringing your torso parallel to the floor and extending the lifted leg behind you at hip height. Keep both knees slightly bent. Hold for a second or two, then return to start, balancing on one foot. Repeat for desired number of reps on each foot.
Squats
Stand with your feet shoulder-width apart. Fully extend your arms in front of you at shoulder height or place your hands on your hips to help with balance. Sit back and down like you’re placing your bottom on a chair. Your back should be straight and thighs parallel to the floor with your knees over your ankles. Press your weight back into your heels. Keeping your core engaged push through your heels to return to the starting position. Repeat for desired number of reps.
Consult your healthcare provider if you have severe arthritis or have had a hip replacement. As with any exercise it is important to go at your own pace. Do as much as feels comfortable and build from there. Stick with it. With time you will notice that you have less pain and more flexibility. Both are great reason to get started today. To your hip health!
