Hip Health

The Best Exercises for Hip Pain

If you experience chronic hip pain, you’re not alone. Problems stemming around the pelvic area are more common a complaint than you might think, especially among older adults and senior citizens. The most common cause of long-term hip pain in adults is osteoarthritis, though discomfort in the region can also be the result of accidents or injuries, bone fractures, infections, and more.

Not only will working out once or twice a day help to alleviate painful symptoms in the pelvic area, but it can also reduce the risk of future problems. In a 2013 study published in the Annals of the Rheumatic Diseases, researchers found that patients who participated in an exercise program were less likely to need hip replacement surgery six years later. Participants who worked out also reported improved flexibility and enhanced physical abilities.

A regular workout routine targeting hips can help to reduce pain and increase range of movement in the pelvic joints. There are a couple of exercises that you can add to your regimen to strengthen muscles and tendons around your pelvis.

Double Leg Rotations

Lie on your back with your arms out and relaxed, then place a pillow between your bent knees. Slowly roll both legs in one direction while simultaneously stretching your neck in the opposite direction. Hold each stretch for 10 seconds.

Single Leg Rotations

Lying on your back, draw one knee to your chest. Use your hands to rotate your leg in small circles, gradually making each circle larger as your joints begin to loosen. You should spend around 30 seconds on each leg.

Side Leg Lift

Not only does this exercise tone your thighs, but it also strengthens hips. Lie on your side with both legs straight, placing one hand under your head for support. With your foot flexed, lift your leg up and hold.

Donkey Kicks

On all fours, tense your core and lift one leg up to a 90-degree angle at the knee and hip. Keeping your foot flexed, pump your leg up towards the ceiling. While this exercise helps to strengthen the hips, it can be tough on the knees.

Pre- and Post- Workout Stretches

Stretching both before and after your workout can prevent you from straining your muscles as you exercise, reducing the risk of painful injuries. If you experience hip pain, there are a couple of stretches that gently target the hips after you hit the gym.

  • Hamstring Stretch
  • Gluteal Muscle Stretch
  • Inner Thigh (Butterfly) Stretch
  • Hip Flexor Stretch
  • Lower Back Rotation Stretch

By maintaining a regular exercise routine, you can keep your hips strong and healthy. Working out the muscles around the pelvic area also helps to alleviate chronic hip pain in all age groups.


By Sally Writes