The hips are large, weight-bearing joints that are subject to significant stress each day.
If you havehip pain, somesimple stretches and exercisesmay be enough to help decrease or eliminate your pain.
Occasionally, you may require more advancedhip strengthening exercisesto help maximize hip strength and improve functional mobility.
Many common running injuries and athletic injuries may be triggered by weakness in the hips.
Engage your abdominal muscles, straighten one leg and lift it up about 15 inches.
Hold this position for 2 seconds, then slowly lower down.
Repeat this exercise for 10 total repetitions on one leg and then perform 10 repetitions with the other leg.
This exercise is great to work the gluteal muscles that extend and abduct the hip.
The abdominal muscles and hamstring muscles are also challenged during the single leg bridge.
Ball Bridges
To perform the ball bridge, you first need to obtain a therapy ball.
You usually can purchase one at a local athletic store.
If you are having trouble finding one, contact yourphysical therapistand he or she may be able to help.
Therapy balls come in several different sizes.
The most common sizes are 55, 65, and 75 centimeters.
The ball bridge is performed by lying on your back with your legs resting on the ball.
Tighten your stomach muscles and slowly raise your buttocks until you create a bridge with your body.
The ball creates an unsteady surface, so be prepared to feel your hip and core muscles working.
Hold this position for 2 seconds, then slowly lower down.
Repeat this exercise for 10 repetitions.
The ball bridge challenges the hip extensor and abductor muscles, as well as the abdominal muscles.
Be sure to keep your abdominals engaged.
Repeat the knee flexion 10 times.
After 10 repetitions, slowly lower your body down to the resting position.
These muscles are important for maintaining stability when walking and running.
You will need to obtain a latex or rubbertherapy bandto perform this exercise.
Tie the therapy band in a loop.
Place both feet inside the loop and stand up.
Open your legs wide to put tension on the band.
Be sure to keep tension on the band, engage your abdominals, and take small steps sideways.
You should feel a strain on the outside of your hips and legs.
Walk sideways about 10 steps, and then walk the other way for about 10 steps.
Repeat for three laps back and forth.
(you’ve got the option to also perform this exercise while maintaining a squat position.
I find that it gets the glutes more this way, instead of the outside of the thighs.)
The foot of a bed or a table are good places.
Hold 2 seconds, then slowly return to the starting position.
Repeat this exercise 10 times, then switch legs.
To make this exercise more challenging, try it without holding onto anything to challenge your balance.
check that your trunk doesn’t lean away towards the side.
The trunk should be kept straight up and down, which will challenge your core muscles as well.
The exercises as described here suggest 10 repetitions each.
Again, check with your healthcare provider or physical therapist before starting any exercise program.
The advanced hip strengthening exercises are designed to help improve the strength and stability of the hips and legs.
By keeping the hips strong, you may be able to maintain pain-free functional mobility.
