Regular exercise provides many benefits including reducing joint pain. However, hip pain — no matter how minor — can be caused by many conditions. Before starting an exercise program for your legs, make sure to have your physician properly diagnose the cause of your symptoms. The wrong exercises can do more harm then good.
Hip Pain Causes
Pain is your body's way of telling you that something is wrong and it is important to determine the underlying cause, in order to know what if any exercises are appropriate. Hip pain can be caused by arthritis, bursitis, infections, bone loss, fractures, sprains and strains. Hip pain can even be a sign of a back problem, explains MedlinePlus. All of the above conditions call for different approaches when it comes to exercise. In some cases, the wrong exercises can make your condition worse.
Muscle Strengthening
Depending on the cause of your hip pain, you may need to rest and ice your hip and take medication to control pain and swelling. Once your doctor clears you for exercise, you will need to develop a strength-training program for your leg muscles. Weak leg muscles can place stress on your joint. Stronger muscles support your hip joint, reduce the workload on the hip and make your joint more stable, reports MayoClinic.com. Strengthening exercises can be done with ankle weights, tubing or machines.
Increased Flexibility
Along with strong leg muscles you need flexible leg muscles to help ease your hip pain. Tight muscles will restrict the range of motion in your hip, which can cause pain when you try to move, notes the Arthritis Foundation. However, the less you move, the tighter your muscles become, which in turn can increase your level of pain. Regular stretching can keep your muscles loose and ease your symptoms. Stretching or flexibility exercises should always be held for 30 to 45 seconds and avoid bouncing while stretching.
Weight Loss
If you are carrying extra pounds, there will be more stress on your hips, which can increase your pain. Losing even small amounts of weight can help to relieve your symptoms. Certain exercises that help to improve range of motion in the hips can also provide an aerobic workout to help you burn calories and shed extra pounds. The Cleveland Clinic recommends talking to your doctor about swimming, walking or biking as a way to keep your hip moving as well as help you reach a healthy weight.
