Hip pain can be especially debilitating because it can impact most aspects of your everyday life. Exercise can help you alleviate some of the pain by addressing some common causes of achy hips. However, if your pain is severe or has persisted for more than a few days, consult your doctor before attempting any exercises targeting your hips to rule out a more serious condition.
Stretching Exercises
Running or cycling develops your hip flexor muscles. However, these muscles can become tight over time, leading to hip pain. Stretching exercises help alleviate the achy feeling by increasing your flexibility and range of motion. The side stretch is a good exercise for targeting these muscles. Begin by standing with your left foot crossed in front of your right. Place your left hand on your hip while you extend your right arm upward. Tilt your body to the left, while pushing gently on your left hip. Feel a gentle stretch along your right side. Hold and repeat on your other side.
Yoga
Certain yoga poses can work your hip muscles in a non-jarring way. Poses vary in difficulty, so begin with beginner poses and work toward more advanced poses as you increase your flexibility. A good pose to begin with is the bound angle pose. This pose also targets the hip flexor muscles for increased mobility. Begin seated on the floor. Pull your feet toward your body with the soles touching and your knees on the ground. Sit on a yoga brick or folded blanket if you feel any discomfort. Hold this pose for at least a minute, working up to five minutes, recommends "Yoga Journal."
Water Exercises
Water exercises provide an excellent way to work your hips while reducing the strain on your joints. If you are recovering from an injury or have arthritis, this form of hip exercises can ease you back into a regular workout schedule. A 2007 study by the Frederiksberg Hospital of Denmark found that aquatic exerciseprovide short-term relief from the pain of hip osteoarthritis. Simply walk back and forth in the shallow end of a pool, or consult a qualified instructor for more specific exercises.
Isometric Exercises
You can also find relief from your hip pain by focusing on exercises which strengthen the muscles that support hip function, such as isometric exercises. These exercises involve tensing muscles without bending your joints. The tension of the contracted muscle increases strength. Use caution, however, when doing isometric exercises, warns MayoClinic.com, as these exercises can increase your blood pressure, so get your doctor's approval first.
References
- "Stretching"; S. Martin; 2005
- "Yoga Journal": Bound Angle Pose
- "Cochrane Reviews"; Aquatic Exercise for the Treatment of Knee and Hip Osteoarthritis; E. Bartels, et al.; October 2007
- Mayo Clinic: Isometric Exercises: Good for Strength Training?
