Hip exercises are helpful for seniors concerned about mobility or hip fractures, but they are equally valuable to runners, especially women, who experience PFP -- patellofemoral pain. A 2010 study by an Indiana University physical therapy assistant professor showed that hip-strengthening exercises performed for about 30 to 45 minutes twice a week for six weeks reduced, and sometimes eliminated, knee pain. Use gym machines or chair backs for assistance. Do squats anywhere and add yoga and Pilates mat work for the hips to your fitness routine.
Single Leg Squat
Start this the easy way if you haven't done single leg squats before. Sit on a stable box or bench with your knees bent at about 90 degrees, feet flat on the floor. Keep your spine erect and your abdomen contracted, and raise both arms straight out in front of you. Stand on one leg as you raise the other leg straight up parallel to the floor. Do several repetitions on each leg, returning to the sitting position on the box each time. For a full squat, stand with your legs shoulder-width apart, raise your arms and one leg straight to the front as you lower yourself on the other leg and push back up. Try for five repetitions on each side. Increase the level of difficulty by holding a weight with both hands in front of you as you perform the squats.
Back Kicks, Side Kicks
Hold a chair back, ballet rail or a counter with both hands. Keep your left knee straight but not locked and kick your left leg up behind you as high as you can. Don't arch your back, bend into the chair or bar or slouch. Keep your core muscles lightly contracted while you kick 10 times. Repeat with your right leg. Reposition yourself so you are holding your support with your right hand and can kick out to the left side. Keeping your left leg straight, kick out to the side 10 times. Switch sides and kick with your right leg. Back kicks and side kicks increase the strength and mobility of the hips.
Floor Abduction
When you don't have a handy gym loaded with machines for strength training, get down on the floor. Lying on your back, relax your body evenly on both sides and stretch your arms to the sides, palms down on the floor. Your legs should be straight, in line with your spine. One leg at a time, move a leg to one side as far as it will go. Do not bend your knees or move the rest of your body. Use your arms and hands for stability. Do 10 repetitions for each leg. At the gym, use the hip adductor and abductor machines to build strength and flexibility.
Standing Knee Raises
This is a quick hip flexibility and strengthening move you can fit into a spare moment or two throughout the day. Stand next to a chair or counter and hold it with your left hand for stability. Bend your right knee, lifting your right foot off the floor as high as you can without your knee rising higher than your waist. Do 10 repetitions. Repeat with your left leg.
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