Getting Rid of Hip Pain: The hips don't lie

Here are some evidence-based tips on how to improve hip mobility and decrease hip pain. As a physical therapist, I've seen firsthand how limited hip mobility can negatively impact athletic performance and overall quality of life. Fortunately, there are some simple yet effective strategies that can help you improve your hip mobility and alleviate pain. So, let's dive in!

1. Stretching Stretching is one of the most effective ways to improve hip mobility. By stretching the muscles surrounding the hip joint, you can increase the joint's range of motion and reduce stiffness. Some of the most beneficial stretches for the hip include the hip flexor stretch, the pigeon pose, and the seated figure-four stretch. It's important to note that stretching should be done gently and gradually, to avoid injury.

2. Foam Rolling Foam rolling is another excellent way to improve hip mobility. By using a foam roller to apply pressure to the muscles surrounding the hip joint, you can help release tension and improve flexibility. Foam rolling can be especially helpful for the iliotibial band (IT band) which runs along the outside of the thigh and can contribute to hip pain. Foam rolling allows for a temporary decrease in pain, that provides a window to get into better and deeper positions during stretching and strength exercises. 

3. Strengthening Exercises Strengthening exercises are essential for improving hip mobility and reducing pain. By strengthening the muscles around the hip joint, you can improve stability and support the joint. Some of the best exercises for hip strength include squats, lunges, and hip thrusts. It's important to start with light weights and gradually increase as your strength improves.

4. Corrective Exercises Corrective exercises can help address any muscle imbalances or movement dysfunctions that may be contributing to hip pain. For example, if you have weak glutes, it can lead to compensations in the hips and lower back. Corrective exercises, such as glute bridges and clamshells, can help activate and strengthen the glute muscles, improving overall hip function.

5. Proper Form and Technique Finally, proper form and technique are crucial for preventing hip pain and improving mobility. Whether you're performing squats, lunges, or any other exercise, it's important to maintain proper alignment and engage the correct muscles. Working with a physical therapist or personal trainer can help ensure that you're performing exercises correctly and safely.

In conclusion, improving hip mobility and reducing hip pain requires a multifaceted approach that includes stretching, foam rolling, strengthening exercises, corrective exercises, and proper form and technique. By incorporating these strategies into your routine, you can improve your athletic performance and overall quality of life.

If you're struggling with hip pain or mobility issues, don't hesitate to reach out to a physical therapist for guidance and support. We're here to help you achieve your goals and live your best life. You can find help at SRQSportsRehab.com

References:

1. Weppler CH, Magnusson SP. Increasing muscle extensibility: a matter of increasing length or modifying sensation?. Phys Ther. 2010;90(3):438-449. doi:10.2522/ptj.20090012
2. Cheatham SW, Kolber MJ, Cain M, Lee M. THE EFFECTS OF SELF-MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW. Int J Sports Phys Ther. 2015;10(6):827-838.
3. Knapik JJ, Swedler DI, Grier TL, et al. Injury reduction effectiveness of selecting running shoes based on plantar shape. J Strength Cond Res. 2009;23(3):685-697. doi:10.1519/JSC.0b013e3181a