Hip pain and discomfort can be caused by a variety of problems. A survey of more than 6,500 adults over age 60, published in 2002 the "Journal of Family Practice," found that 14.3 percent of respondents reported experiencing hip pain most days during the six weeks prior to the survey. Aging plays a large role in hip health, and doing hip stretches at every stage of life can go a long way toward preserving your hip joints and muscles.
About Hip Pain and Stretches
Doing hip stretches can help keep the joint flexible and your muscles relaxed. While it's a good idea to do a variety of stretches that benefit the entire hip, it's important to know if there's a problem with the joint, muscles, or other soft tissues in area. According to the Mayo Clinic, pain on the inside of the hip and near the groin tend to be linked to the hip joint. If the pain is on the outside of the hip, upper thigh or outside of the buttocks, your problem may be with the soft tissues surrounding the joint, including the muscles, tendons and ligaments. If your hip's infrastructure is healthy, your problems may be linked to referred pain. Referred pain is characterized by conditions that occur in one part of the body and cause discomfort in other areas. Diseases that affect the lower back and knees can cause hip problems. Consult your doctor if your hip pain persists or worsens, and before attempting to self-treat this or any condition with stretching.
Types of Stretches
To stretch the iliopsoas muscles --- the muscles in the front of the hip --- kneel with one knee on the ground and the opposite foot flat on the floor with your knee bent at a 90-degree angle. Gently push your hips forward until you feel the muscles stretch. You may need to hold onto a stabilizer bar, or place your hand on a wall if your balance is shaky, the Stretching Institute website cautions. To stretch your rear hip joint and muscles, sit with one leg fully extended in front of you. With both arms, pull your other foot toward your body, a pose that will resemble cradling a baby. Another move that stretches these same muscles requires you to face the floor and extend one leg fully behind you while propping your body weight on both hands. Keep the other leg bent with your foot under your stomach. Stretch the muscles by leaning toward the floor.
Benefits
It's important to stretch before any activity. Stretching your hips prior to exercising increases blood flow and can help prevent injuries. If the joints and soft tissues in your hips are tight, it's easy to push the hip beyond its natural range of motion, which can cause sprains, strains and pulled muscles.
Important Information
Repetitive hip movements, flexing and overloading your muscles can stress the muscles, tendons, ligaments and joints in the hips. Stretching your iliopsoas muscle is helpful if you have discomfort in the front of your hips. Iliopsoas syndrome and iliopsoas tendinitis are characterized by inflammation or a tear or stretch in the muscle and can affect the fluid-filled sac beneath the tendon, the Stretching Institute explains. If you're experiencing pain, spasms or tight muscles near your buttocks, lower back and thigh, you should stretch your piriformis muscles, which are located deep within your hip and buttocks and help rotate your hip joint.
References
- Mayo Clinic: Hip Pain; Nov. 6, 2010
- UpToDate: How common is hip pain among older adults? Results from the Third National Health and Nutrition Examination Survey; C. Christmas; 2002
- UpToDate: Evaluation of the Adult with Hip Pain; Bruce Anderson, M.D.; September 2010
- The Stretching Institute: Hip Pain, Iliopsoas Muscle Pain & Iliopsoas Injury
- The Stretching Institute: Piriformis Syndrome and Piriformis Muscle Stretches
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