23 May 2018

Addressing Your Hip Pain and Weakness

There are plenty of people out there that love to be active but have had to give up some of their favorite activities because of hip pain or discomfort. Maybe you’re one of these people and you’re looking for ways to relieve that pain, strengthen your hips, and find ways to get out there that will go easy on your joints.

This is a compilation of some basic go-to’s to try out for yourself. Talk any appealing options with your primary care physician, physical therapist, or a qualified practitioner to determine what exercises and activities will be the best for your situation.


Most exercises for sensitive hips center on using your hip flexors and muscles like your gluteus maximus (your buttock muscles) that might not be getting much movement or exercise themselves.

You can use slow, easy movements and stretches to work these and related muscles, warming them up and improving their strength and range of movement. Giving kind attention to these areas surrounding your hips can help with pain relief at the same time.


Narrowing down the number of exercises to those that are effective without harming or straining your hips can sometimes be frustrating. Know that strengthening your hips will take time and patience.

Some good exercises make use of resistance bands. You can place one of these around your ankles for specific exercises where you’ll walk forward in a wide stance. An exercise ball is also a great resource where you can incorporate abdominal exercises.

Exercises with these pieces of equipment or familiar things like planks and bridges use easy marching movements that focus on your hips whilst working through your other muscles and ligaments.


Despite any limitations you are experiencing, you can still take part in fun, fulfilling activities with friends and family. If you’re not sure where to look for more ideas, a search for activities after hip surgery will provide you with low-impact options that won’t push your hips too hard. Some of these are:

Golfing This activity gives you the opportunity to get out and move around at your own pace. With small movements and adjustments to your posture, you’ll be able to stay aware of how your hips are feeling and keep from causing yourself additional pain or injury.

Cycling Riding your bike is a great exercise even for those without hip issues. It provides great range-of-motion movements for your legs without the high impact of running or other sports. It will also aid in strengthening the muscles and tendons that connect down through your knees.

Light Tennis If you want to be more present in the activity, tennis will help keep your mind engaged while allowing your body to explore all directions of movement. Don’t get carried away though! Your competitive side should be reined in to prevent aggravated pain or injury.


As a final reminder, it’s important to give your body time to adapt to the changes you’re trying to make. If you’re unsure what exactly your body needs and how to meet your goals safely, consult a doctor or therapist. They will be able to make dietary and other recommendations that can supplement the exercises they suggest.

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