How to Exercise Safely with Hip Pain: A Trainer’s Guide
- Author: Emma JonsonMedically reviewed by Maria Vasquez, NASM Certified Personal Trainer and Sports Nutrition Coach with expertise in Functional Training and Running Coaching. CPR/AED certified for safe, effective workouts. Dedicated to helping you achieve strength, endurance, and optimal health.
Let's talk about dealing with hip pain! It's something a lot of us experience, and it can be tough. Even though exercising might sound daunting when your hip hurts, the right kind of movement can actually help manage the pain and get you feeling better. This guide will provide a hip pain workout plan for managing hip pain, explaining common causes and suggesting suitable movements while avoiding those that may worsen the condition. It will also highlight how an online personal training for hip pain can aid in regaining flexibility and reducing discomfort.
table of contents
Medical Disclaimer
Understanding the Root of Your Hip Discomfort
Finding Relief: Gentle Exercises for Hip Pain
Strengthening Exercises
Mobility Exercises
Stretching Exercise
Exercises to Avoid or Modify
Important Note
Crafting Your Hip-Friendly Workout Plan
The Mywowfit Difference: Personalized Support for Hip Pain Recovery
A Real-Life Success Story
Conclusion
Frequently Asked Questions
Understanding the Root of Your Hip Discomfort
Finding Relief: Gentle Exercises for Hip Pain
Strengthening Exercises
Mobility Exercises
Stretching Exercise
Exercises to Avoid or Modify
Important Note
Crafting Your Hip-Friendly Workout Plan
The Mywowfit Difference: Personalized Support for Hip Pain Recovery
A Real-Life Success Story
Conclusion
Frequently Asked Questions
Medical Disclaimer: This article provides general information about exercise and hip pain. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
Understanding the Root of Your Hip Discomfort
Let’s explore the common culprits behind hip pain. Understanding the cause of your discomfort is the first step toward finding relief. According to the Mayo Clinic, several conditions can lead to hip pain, including:
- Osteoarthritis: This is the most common form of arthritis, resulting from the breakdown of cartilage in the hip joint.
- Bursitis: This condition involves inflammation of the bursae, fluid-filled sacs that cushion the hip joint.
- Tendinitis: Inflammation of the tendons around the hip, often caused by overuse or repetitive movements.
- Hip Flexor Strain: Tight or strained hip flexors can cause pain, especially in the front of the hip.
- Muscle Strains: Strains or tears in the muscles surrounding the hip.
- Labral Tears: A tear in the labrum, the cartilage that helps stabilize the hip joint.
- Overuse: Overdoing certain activities, like running or repetitive movements, can irritate the hip joint and surrounding tissues.
It’s essential to consult with a doctor or physical therapist to get an accurate diagnosis. This will help you determine the best course of action for your specific needs.
At Mywowfit we recognize that hip pain manifests differently in each individual. Consequently, our online personal training program for hip pain is tailored to address your unique requirements and objectives. Our certified trainers possess extensive experience in assisting clients with musculoskeletal concerns. You have the flexibility to opt for personalized one-on-one live training sessions conducted via Zoom, where a trainer will provide expert guidance and adjust exercises specifically for you. Alternatively, you can choose to follow trainer-led safe exercises for hip pain plans accessible through our app, accompanied by ongoing support. This program allows you to exercise at your convenience, fitting seamlessly into your schedule.
- Truly personalized, human coaching
- Flexible, anytime-anywhere training
- Lifelong consistency: no burnout, no injuries
1-on-1 Workouts & Custom Fitness Plans with Online Personal Trainer
★★★★★ 4.8 out of 5 across 600+ reviews
Finding Relief: Gentle Exercises for Hip Pain
The key to hip pain relief through exercise is to focus on movements that strengthen the muscles around the hip without putting excessive stress on the joint. We’ll focus on three primary categories: strengthening, hip mobility routine, and stretching. Based on guidelines from NASM/ACSM, here are some safe exercises for hip pain you can incorporate into your routine.
Strengthening Exercises
- Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Engage your glutes (buttocks) to lift your hips off the floor. Hold for a few seconds, then slowly lower. This is great for glute activation for hip support.
- Clamshells: Lie on your side with your knees bent and feet stacked. Keep your feet together and lift your top knee towards the ceiling, squeezing your glutes.
- Banded Side Steps: Place a resistance band around your ankles. Stand with your feet shoulder-width apart and step to the side, maintaining tension in the band.
- Bird Dog: Start on your hands and knees, with your hands under your shoulders and knees under your hips. Extend your right arm forward while simultaneously extending your left leg back, keeping your core engaged. Return to the starting position and repeat on the other side.
Mobility Exercises
- Hip Circles: Stand with your feet shoulder-width apart and gently swing one leg in a circular motion, both clockwise and counterclockwise.
- Knee-to-Chest Stretch: Lie on your back and bring one knee toward your chest, gently pulling it closer with your hands. Hold for a few seconds and repeat on the other side.
- Pelvic Tilts: Lie on your back with your knees bent and feet flat. Gently tilt your pelvis forward and backward, feeling the movement in your lower back.
Stretching Exercises
- Figure-Four Stretch: Lie on your back with your knees bent. Cross one ankle over the opposite knee. Gently pull the thigh of the bottom leg toward your chest. You’ll feel a stretch in your hip and outer thigh.
- Piriformis Stretch: Lie on your back with your knees bent. Cross the ankle of the affected leg over the opposite knee. Gently pull the knee of the bottom leg toward your chest. You should feel a stretch in the hip and buttock of the crossed leg.
- Hip Flexor Stretch: Kneel on one knee, with your front knee bent at a 90-degree angle. Gently push your hips forward until you feel a stretch in the front of your hip.
Exercises to Avoid or Modify
Not all exercises are created equal when dealing with hip pain. Some movements can exacerbate your symptoms and potentially lead to further injury. It’s crucial to be mindful of your body and avoid or modify exercises that cause pain.
Here’s a table to guide you:
Here’s a table to guide you:
Important Note
If you feel pain, STOP. Rest, and if the pain persists, consult with your doctor or a physical therapist.
As a general rule, if a specific exercise triggers pain, it’s important to modify it, or avoid it. You can modify these exercises by using less range of motion, reducing resistance, or by working with a trainer who can watch you and make sure your form is correct. This is especially true for squats; when dealing with pain you will want to avoid squats with hip pain.
Eddie, Arthritis
Exercising with hip pain requires a careful and personalized approach. Eddie, Mywowfit dedicated fitness trainer specializing in injury recovery and personalized fitness plans! With his expertise in Pilates and understanding of specific needs, he can craft a hip pain workout plan tailored just for you. His keen eye for detail and compassionate approach will ensure you’re exercising safely and effectively.
Crafting Your Hip-Friendly Workout Plan
Building a hip pain workout plan doesn’t have to be complicated. The key is to start slow and gradually increase the intensity and duration of your workouts as your pain improves. Here is a sample weekly progression. Remember, this is a sample. Always consult your doctor/physical therapist before implementing a new workout plan.
The Mywowfit Difference: Personalized Support for Hip Pain Recovery
At Mywowfit, we understand that every individual’s experience with hip pain is unique. That’s why our online personal training for hip pain is designed to be personalized to your specific needs and goals. We’ll gradually increase the intensity, duration, or difficulty of your exercises as your strength and mobility improve. This ensures that you continue to make progress without overdoing it. Based on your assessment, we will design a customized program that focuses on hip-friendly workouts at home, including gentle strengthening, mobility, and stretching exercises tailored to your needs.
Regardless of the format you choose, you will benefit from:
- Live 1-on-1 Sessions: Receive personalized support and real-time guidance from a certified instructor via Zoom. Perfect for those who thrive with direct interaction and immediate feedback.
- To-Go Trainer-Led Plans: Access customized workout plans and support through our app. Ideal for those who value independence and flexibility in their training schedule.
Regardless of the format you choose, you will benefit from:
- Expert Trainers: Our certified trainers have experience working with clients with joint pain and understand how to modify exercises to suit your individual needs. They can tailor low-impact strength training programs for your specific pain points.
- Customized Programs: We’ll create a program that takes into account your condition, fitness level, and goals. We’ll teach you proper form and provide ongoing support and guidance.
- Convenience: Train from the comfort of your own home, on your own schedule. No more excuses!
- Truly personalized, human coaching
- Flexible, anytime-anywhere training
- Lifelong consistency: no burnout, no injuries
1-on-1 Workouts & Custom Fitness Plans with Online Personal Trainer
★★★★★ 4.8 out of 5 across 600+ reviews
A Real-Life Success Story
Noah M.
I was experiencing hip pain after a running injury, and I was hesitant to start exercising again. But, I had heard about Mywowfit’s approach. After working with a Mywowfit trainer I feel like I can go out and exercise safely. Their expertise on safe exercises for hip pain allowed me to safely reintroduce exercise into my routine. They helped me create a program that included hip-friendly workouts. They guided me with the right stretches for hip pain. I love that I can trust that I’m moving in a pain-free way! I am stronger, have more hip mobility, and feel so much better overall.
Conclusion
Hip pain can be frustrating and make it feel like you can't do the things you love. But don't worry, there are ways to manage it and get back to feeling your best! By figuring out what's causing your pain and doing gentle exercises that strengthen your hips, you can start moving more freely. It's also important to avoid movements that make your pain worse. Remember, progress takes time, so be patient with yourself and celebrate every little win along the way. With some effort and the right support, you can definitely find relief from hip pain and enjoy an active life again.
- Truly personalized, human coaching
- Flexible, anytime-anywhere training
- Lifelong consistency: no burnout, no injuries
1-on-1 Workouts & Custom Fitness Plans with Online Personal Trainer
★★★★★ 4.8 out of 5 across 600+ reviews
Frequently Asked Questions
What are the most common causes of hip pain?
Hip pain can stem from various issues, including osteoarthritis (breakdown of cartilage), bursitis (inflammation of bursae), tendinitis (inflammation of tendons), muscle strains, hip flexor strains, labral tears, and overuse. Consulting with a doctor or physical therapist is essential for an accurate diagnosis.
What are some safe exercises I can do with hip pain?
Safe exercises include glute bridges, clamshells, banded side steps, bird dog, modified squats, hip circles, knee-to-chest stretches, figure-four stretch, piriformis stretch, and hip flexor stretch. Focus on low-impact, controlled movements that strengthen the muscles around the hip without causing pain.
How often should I exercise if I have hip pain?
Start with a frequency of 2-3 times per week, with rest days in between. Gradually increase the frequency as your pain improves and your strength increases. It’s essential to listen to your body and avoid overdoing it.
Will exercise make my hip pain worse?
If done correctly, hip pain relief through exercise can help manage and alleviate hip pain. However, it’s essential to choose the right exercises, use proper form, and avoid activities that aggravate your symptoms. Consulting with a healthcare professional or certified trainer is recommended.
Hip pain can stem from various issues, including osteoarthritis (breakdown of cartilage), bursitis (inflammation of bursae), tendinitis (inflammation of tendons), muscle strains, hip flexor strains, labral tears, and overuse. Consulting with a doctor or physical therapist is essential for an accurate diagnosis.
What are some safe exercises I can do with hip pain?
Safe exercises include glute bridges, clamshells, banded side steps, bird dog, modified squats, hip circles, knee-to-chest stretches, figure-four stretch, piriformis stretch, and hip flexor stretch. Focus on low-impact, controlled movements that strengthen the muscles around the hip without causing pain.
How often should I exercise if I have hip pain?
Start with a frequency of 2-3 times per week, with rest days in between. Gradually increase the frequency as your pain improves and your strength increases. It’s essential to listen to your body and avoid overdoing it.
Will exercise make my hip pain worse?
If done correctly, hip pain relief through exercise can help manage and alleviate hip pain. However, it’s essential to choose the right exercises, use proper form, and avoid activities that aggravate your symptoms. Consulting with a healthcare professional or certified trainer is recommended.
Responses (7)
- DREW23I was kinda skeptical about gentle exercises working, but wow, the mobility routines here really eased my hip stiffness without killing my energy. Feels like lowkey magic, no joke.
- SOPHIE_TStrengthening exercises made a difference, but I almost overdid it at first. Pro tip: go slow and focus on control, especially for your glutes and core. Less pain, more gain!
- ELENA FBig shoutout for the “Important Note” on not ignoring sharp pain. I kept pushing through my discomfort and ended up with a setback. Learn from my mistake!
- no nametook me from couch potato to consistent mover in a month. the balance between gentle mobility and strengthening is clutch for anyone dealing with hip issues.
- BRAD_HRest days are a vibe, especially with hip stuff. Your body needs that chill time to actually heal. Don’t skip them thinking you’re lazy—you’re not.
- SophiaStretching used to bore me to tears:(((
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