Introduction
Hip exercises at home are popular on many websites, especially in this coronavirus pandemic. These exercises are easy to execute and work well to improve joint movement.
Can Exercise Help with Hip Pain?
Yes, it does. Some exercises have been designed to specifically help with hip pain, aimed at strengthening and stabilizing the hip. It is important to keep active through exercises every day.
Sometimes what you think is hip pain might not even be an injury to your hip; it could arise from an injury to another part of your body. Yes, hip pain is more common in older people but it can affect all ages of people, including children. That’s when parents want a good home remedy for hip pain for their kids.
If you are of senior years though, we’ve got you covered as far as hip exercises for seniors go. You don’t have to think that your age and old bones won’t cope!
Hip pain exercises for seniors will give you relief from these symptoms. Some signs you have hip pain are feeling discomfort and pain either in your thigh, hip joint, groin, or even in your buttocks.
What Causes Hip Pain?
Pain can lead to a reduced range of motion. Often older people will join groups where they can do hip exercises for seniors. These groups are exclusive to people with pain disorders or joint-related conditions.
You can do most hip exercises at home too. Let’s see the causes of hip pain:
- Hip fractures – As you age, the bones get more brittle and weaker. Weak bones can break during a fall. That’s why hip exercises for seniors and others are so important.
- Bursitis – This is when sacs of liquid that provide easy movement become inflamed and you feel the pain. Sometimes, repetitive activities can overwork and irritate the hip joint.
- Tendinitis – This is when you experience inflammation of the tendons, usually from over-using them.
- Muscle or tendon strain – Constant repetition of activities can strain the muscles, ligaments, and tendons that support the hips, causing inflammation.
- Hip labral tear – This is when you get a tear in the cartilage. Usually, athletes and people who do a repetitive type of movements are more at risk of developing this problem.
- Cancer – Tumors can develop in the bone or spread to the bone and cause pain.
- Avascular necrosis (also called osteonecrosis) – This is when the blood flow to the hip is slow and the bone tissue dies off. This happens most often in the hip.
No wonder people always keep a home remedy for hip pain in their cupboards.
10 Recommended Hip Pain Exercises to Strengthen Your Hip
1. Yoga
Yoga is ideal if you are looking for hip pain exercises to do because it is gentle and works on improving the strength and flexibility of your joints. Start as a beginner, though. Don’t think advanced classes will help the problem resolve quicker.
Focus on the slow movements and mild stretching. Hip exercises for seniors can be well handled by yoga.
2. Water aerobics
Swimming involves low-impact hip pain exercises that can relieve pressure on the joints by as much as 75%.
So remember, swimming and water aerobics are excellent hip exercises for seniors!
3. Hip bridges
Bridging is a method to build-up two of the most important muscles in your lower body – the hamstrings and glutes. Besides, hip bridges tone your thighs.
4. Hip flexion
This exercise is fantastic for building the hip flexors and increasing mobility.
5. Hip abduction
This is a type of exercise for the abductors. In this drill, you will find movements, which are good for reducing pain. These hip pain exercises will also stabilize your body.
6. Squats
Some people shrink away from squats because they kind of don’t like to do them. But squats are excellent if you want to get a good workout for your quads and hamstrings.
Squats also help to maintain balance and mobility. However, they are not meant for everyone. If your pain is worst, it is recommended for you not to do them.
There is a variation of this drill. Stand up straight with your feet about shoulder-width apart. Now, slowly bend your knees and hips, and lower yourself until you can’t see your toes. Hold for 5 seconds and then gently go back to your original position. This can be a bit tough, so don’t overdo it. Hold on to a table, if you need a little support. Try to repeat between 5-10 times.
7. Hip pain exercises through stretching
When you stretch the hip muscles found on top of the bursae, you will be able to alleviate your bursitis.
8. Strengthening the inner and outer thighs
These are muscle groups that help support the hips. If you lie on your back and place a ball between your knees, give it a good squeeze. You will feel your hips working.
If you have hip arthritis, you should work on building up the muscles in your outer thighs. This gives you an added support. However, note that this exercise can aggravate symptoms of bursitis.
Stay away from the high-impact exercises. Try to avoid exercises like jumping and running. If you suffer from bursitis, this can make things worse. One of the best hip pain exercises to do is walking.
If you are an arthritis sufferer, or you have osteoarthritis in your hip, and experience wear-and-tear on the cartilage in your joint, just losing a few pounds is an excellent way on how to relieve joint pain. Also, it can take the pressure off the joint.
9. Stomach exercise
Try this simple, effective way on how to relieve joint pain. All you do is lie on your back with your knees bent. Then you place your hands under the small of your back, pulling your belly down towards the floor. Hold for 20 seconds.
10. Low-impact exercises.
Try to avoid exercises like jumping and running. If you suffer from bursitis, this can make things worse. One of the best hip pain exercises to do is walking.
If you are an arthritis sufferer, or you have osteoarthritis in your hip, and experience wear-and-tear on the cartilage in your joint, just losing a few pounds is an excellent way on how to relieve joint pain. Also, it can take the pressure off the joint.
Using a natural home remedy for hip pain while you do the above exercises will aid their healing. Home remedies could be very beneficial for those who want to stave away from pain medications and other pharmacologic therapies.
Also, you can do hip exercises at home.
Frequently Asked Questions About How to Relieve Hip Pain
Everybody wants tight butt and tight abs, but when it comes to tight hips, no way! Having tight hips is when there is tension around the hip flexors. Exercise for hip pain will keep the muscles loose and flexible because they are the ones that allow you to bend at your waist and raise your legs, etc.
Make sure to use a natural home remedy for hip pain while you do your stretches to help manage the pain.
It is so important to get the 15 stretches for your hips to get them flexible and loose! You can do these hip exercises at home.
Arthritis is a common cause of pain in the hip; it’s a progressive disorder that worsens over time. Arthritis means “inflammation of the joint.” Unfortunately, there is no cure, only treatments. But you can do hip exercises at home.
Here we give you excellent exercise for hip pain tips.
Whether you are looking for a supplement to help you with exercise for hip pain, or you have painful joints, or just want to enjoy healthy joints, natural supplements can be of benefit.
According to some top reviews, Instaflex as a supplement has natural ingredients particularly to reduce pain and inflammation and to restore mobility and flexibility to your hips.
Conclusion: Listen to your body
If you have arthritis or bursitis, you’ve probably noticed that exercise for hip pain can relieve these conditions.
Hip exercises at home are easy to do. But sometimes when people are in pain, they believe they shouldn’t exercise or do certain activities, lest they make the pain worse.
If you want to know how to relieve hip pain that is lasting a few days, allow the joint to rest. It’s normal to feel some muscle pain after a day of exercising but pain that persists may be due to something else. The pain could be caused by problems with your hip joint or perhaps a condition in other parts of the body. If you experience shooting or sharp pains, stop the activity immediately and chat with your physical therapist or doctor.
In many instances, pain in the hip joint can be managed and controlled with exercise for hip pain through physical therapy, supplements, and the right diet.
Finally, it is essential to determine your best treatment plan on how to relieve hip pain so that you can live your most active life.
