Are there any exercises I can perform to prevent hip pain?

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Rick Olderman
Physical Therapy
The best answer would be to understand the reasons behind your hip pain first and then address those issues. The reasons could be due to poor gait pattern, poor tracking of the femoral head in the hip socket, poor gluteal function or other issues such as arthritis. So first look into the cause of the hip pain and then you will know how to prevent it.

Preventing hip pain is best achieved with a combination of stretching exercises, strengthening exercises, and eliminating long bouts of inactivity (prolonged sitting). The muscles that most often need stretching include your hip flexors (muscles on front of your hip), latissimus dorsi (large back muscle that connects your shoulder to your pelvis), and even your calves. When these muscles are tight they can pull your joints out of proper alignment and cause pain. Make sure to hold each stretch for at least 30 seconds. Muscles that oftentimes need strengthening include your gluteals and abdominals. Some good strengthening exercises include the floor bridge, stability ball bridge, ball wall squat, and lateral tube walking: http://www.sharecare.com/question/how-do-i-perform-side-to-side-tube-walking.  Perform 1-2 sets of 10-15 repetitions.

Yes, some great exercises are the glute bridge, side lying leg raise, and the ball squat. These exercises target the muscles around the hip, and strengthening these muscles will help you with your hip pain.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.