Your guide to preventing falls, maintaining mobility, and relieving aching hips and pain for years to come.
If you have aching hips, taking it easy might seem like the best prescription. Rest is sometimes necessary, but hip pain is often a sign that you should embrace more movement.
Too much sitting is the enemy of stiff or aching hips, says Lisa Woods, a personal trainer and yoga teacher in Eagle, Colorado. The big problem, though, isn’t just the discomfort in the sides of your thighs. It’s the chain of pain that dysfunctional hips can create, including sciatic nerve pain that can start in your lower back and go down the backs of your legs.
The hip joint is designed to withstand a fair amount of wear and tear, but it’s not indestructible. For example, when you walk, a cushion of cartilage helps prevent friction as the hip bone moves in its socket. With age and use, this cartilage can wear down or become damaged, or the hip bone itself can be fractured during a fall. In fact, more than 300,000 adults over 65 are hospitalized for hip fractures each year, according to the Agency for Healthcare Research and Quality.
The good news: You’re not powerless against hip problems. The right exercise routine can go a long way in helping you prevent falls, maintain mobility, and manage pain.
Here are the best exercises for aching hips and the exercises you should limit or avoid. As always, safety is key. The exercises here may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition, balance issues, or injuries, talk to your doctor about how you can exercise safely.
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The Best Exercises for Aching Hips
The first step in fighting hip pain is simple: Move your body. If you sit a lot, even small amounts of movement or standing throughout your day can be beneficial, Woods says.
When it comes to your workouts, low-impact aerobic exercises are generally best and least likely to cause issues, says Kelton Vasileff, M.D., an orthopedic surgeon at Ohio State University Wexner Medical Center. “I recommend swimming, walking, elliptical, cycling, and stationary biking for general exercise,” he says. All of these are great ways to move your body without pounding your joints.
Strength training is another key part of the “do” category, Dr. Vasileff says. “It’s a good idea to focus on quad, hamstring, and glute strength,” he says. These muscles surround your hips and provide support, along with your core—which is another area to focus on. “Strengthening your core helps to normalize your walking pattern and stabilize how your pelvis and hips move,” Dr. Vasileff says. That translates to less pain and better hip mobility.
Try incorporating any or all of the following hip exercises into your routine two or three days per week.
1. Band Side Step
Loop a resistance band above your knees (least resistance), below your knees (medium resistance), or around your ankles (greatest resistance). Bend knees slightly with your feet hip-width apart.
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FAQs
If hip pain is excessive and markedly chronic, it is best to avoid standing exercises that can put further pressure on your hips. The leading orthopedic surgeons in Gurgaon suggest sitting and lying down exercises, along with water exercises.
What exercises should I avoid with tight hips? ›
While leg presses can be a good exercise for your quad muscles, they should be avoided to prevent worsened hip pain. A leg press machine can compress the hip joint, which can lead to exacerbated pain and other symptoms. Crunches — Sit-ups and crunches can strain the hip flexor muscles.
What should you avoid with a bad hip? ›
Rest. Avoid repeated bending at the hip and direct pressure on the hip. Try not to sleep on the affected side or sit for long periods of time. Pain relievers.
Is it OK to exercise with a bad hip? ›
Exercise should not make your existing hip pain worse overall. However, practicing new exercises can sometimes cause short term muscle pain as the body gets used to moving in new ways.
Are squats bad for arthritic hips? ›
Deep squats involve bending your hips and knees deeply, which can be problematic for those with hip arthritis. This movement places significant stress on the hip joint and can worsen pain and stiffness. Instead, opt for shallow squats or use a chair for support to reduce the range of motion and stress on the hip joint.
Which exercise causes hip pain? ›
But like any other joint in the body, hips are prone to some aches and pains, especially if you do too much too fast. “Running is a high-intensity activity that puts a heavy load on the body, so overuse injuries are common,” says Dr. Kimbrough.
What worsens hip pain? ›
Sitting in chairs. If you have a sedentary lifestyle, evaluate your sitting position, posture, and chair. Consider investing in furniture that will make sitting less stressful on your hips. It's also helpful to get up and move around at regular intervals.
What is the best exercise equipment for bad hips? ›
Ellipticals and stationary bikes are ideal for individuals with bad hips due to their low impact, full-body workout and customizable resistance and incline. Recumbent bikes, with their chair-like seat and gentle motion, are particularly beneficial for those with hip issues.
Should I keep walking with hip pain? ›
Things like going on a daily walk or going swimming will help to improve your general health and take the strain off your hip, by strengthening other muscles in the body. Sometimes people stop exercising once their pain clears up, but when they do it's common for them to start having problems again quite quickly.
What is a red flag for hip pain? ›
Several telltale signs can identify red flags of hip conditions. Pain radiating from the hip to the thigh, groin, or lower back may indicate a more serious issue. The inability to walk normally or with any degree of comfort is another important symptom that should not be ignored.
Outdoor or indoor, cycling is one of the most effective workouts for people with arthritis. It's low-impact, so you get a good workout with pounding on joints, and it strengthens muscles that help support the knees, ankles and feet. Research has shown that it also can improve outcomes for hip osteoarthritis.
Is a treadmill good for hip pain? ›
Treadmill. Pros: Because walking is something people do every day, Reagan said, using a treadmill for this can be a very good, functional choice for people with hip pain. “The treadmill often has a bit of spring to the belt, reducing shock on the lower extremities and back," he said.
What flares up hip pain? ›
Hip arthritis can flare up due to overexertion or carrying out repetitive movements. The sudden or unexpected activity can also cause stress on the joints, causing pain.
Can stretching aggravate hip pain? ›
Some kind of stretching can be very helpful for hip bursitis, while other kinds may make it worse. The best advice to always keep in mind is: “Always listen to the body.” If an activity, including what may seem like a simple, easy stretch, causes pain in the hip to worsen, stop doing that activity.
What exercises should you avoid with hip tendonitis? ›
Avoid exercises involving repetitive hip flexion, the motion involving bringing your hip or leg up toward your chest. If doing squats, keep them shallow and hold off on lunges entirely, until you receive a diagnosis from your doctor. Do not work through pain. When walking or running, pay attention to pain.
What exercises should you not do with hip dysplasia? ›
Running, stair climbing, and impact sports are not recommended for people with hip dysplasia. Moderate exercise and strengthening is preferred to maintain muscle balance long as there isn't too much load put on the hip joint.
