Weightlifting in and of itself usually does not cause hip pain when performed correctly. Many activities that bodybuilders take part in, however, may lead to overuse injuries that cause hip pain. Sports such as boxing and martial arts often lead to early-onset arthritis or osteoporosis.
Precautions
The hip socket is deep and does not allow for the complete range of motion you expect from the ball-and-socket joints in your shoulders or knees. Any small deformities in the hip socket bones can cause friction that leads to pain and early wear and tear. Bodybuilders tend to over use the hip sockets by performing deep squats with excessive weights in their hands or resting on their shoulders. Whether your pain results from overuse or a misshaped socket, the act of deep squatting will exacerbate your symptoms and cause pain.
Techniques
In addition to osteoarthritis that causes hip pain, bodybuilders also are prone to sacroiliac injuries that cause back and hip pain. The sacroiliac joint connects the spine and the pelvis. An injury to that joint often occurs from improper lifting techniques. Weightlifters who push the limits of their strength beyond their capabilities or who reach for weights improperly can tear or rupture this joint, causing severe pain that often radiates throughout the lower back, hips and legs. Using correct lifting techniques is vital to prevent sacroiliac injuries.
Preparations
Bodybuilders, like most other athletes, can benefit from warm-ups that involve stretching exercises and light aerobics before lifting, according to The Stretching Institute. Static stretching exercises such as sitting on the floor and reaching to grab each ankle pull the inner thigh and lower back muscles so they can do their part in supporting the weight you intend to lift. Dynamic stretching such as kicking back and forth stretches the hamstrings so they can support sudden lifts. Aerobic warm-ups can include jogging in place or using an elliptical trainer for 10 or 15 minutes to allow for better range of motion and flexibility.
Rehabilitation
Rehabilitation is vital following hip replacement surgery, the most effective procedure for worn out hip joints. According to the University of Maryland Medical Center, as long as you follow the strict exercise and rehab instructions following the surgery, a hip replacement can last for 10 years or more, allowing you to continue to lift weights, compete and build strength. Bodybuilding helps hip rehabilitation efforts because stronger muscles can take some of the pressure off of weakened hip joints.
