Hip pain is common, and it can have many different causes.
About 15% of people over age 65 experience hip pain and/or stiffness, usually caused by arthritis, and/or injury.
The hip is a ball and socket joint. The top (head) of the upper leg (femur) fits into a socket (acetabulum) located in the pelvis. This connects the upper leg to the trunk of the body (torso), providing stability. As a result, the body is able to support weight and complete various movements such as bending and rotating (flexion, extension, internal and external rotation, abduction / adduction and rotation).
The muscles that activate the hip joint include the quadriceps, hamstrings, glutes, and adductors. Stretching and exercising these muscles can help to relieve hip pain and increase mobility and can help improve range of motion. Start out moderately and gradually increase effort. To begin, try the exercises outlined below. The next blog in this series will “step it up a notch’ with exercises that provide more of a challenge.
Conclusion: Exercise can help improve movement in the hip, but it’s important to be aware of your pain levels, “Listen to Your Body”. If you have a health condition or have not been exercising, talk to a doctor before beginning an exercise regime. To avoid injury be careful not to over-train.
- Stand on one leg.
- Swing the other leg forward and backward, with control.
- Repeat on the other leg.
- Do 10 to 12 reps with each leg.
- Stand on one leg, keep the other knee bent.
- Raise the bent knee to hip height.
- Lower it keeping it bent.
- Repeat on the other leg.
- Do 10 to 12 repetitions (reps) on each leg.
- Stand on one leg.
- Flex (bend) the knee on the other leg.
- Move bent knee out to the side, then slowly bring it back. Keep it flexed the entire time.
- Repeat on the other leg.
- Do 10 to 12 reps with each leg.
- Stand, feet together.
- Bend torso, hips forward.
- Place hands at feet.
- Exhale and pull torso towards feet.
- Hold a few seconds.
- Repeat
Nancy L. Fitness 