Hip pain is a common issue among athletes who spend prolonged periods sitting at a desk (this is definitely all of us), leading to shortened/tight hip flexors (anterior chain) and weak hamstrings (posterior chain). This muscular imbalance can cause the femoral head to shift forward in the socket, resulting in grinding and potential damage to the labrum and bone spurs in the hip joint. Note that the hip is a joint that moves in multiple planes, maintaining balanced strength in the psoas, hamstrings, glutes, and adductors is essential for promoting hip mobility and preventing pain and dysfunction.
My favorite routine to get you out of pain in a “pinch” is to warm up the hip with light exercise or a sauna for 20 mins, then do the runners lunge depending on your pain level, followed by some body weight squats. When you are feeling strong and stable enough do the following to maintain ship health.
How to Address Hip Pain:
1. Hip Flexor Stretching: - Perform stretches like kneeling hip flexor stretches and lunges to lengthen and release tension in the hip flexor muscles. - Hold each stretch for 30 seconds to 1 minute and repeat on both sides to improve flexibility and reduce strain in the hip region.
2. Hamstring Strengthening Exercises: - Focus on strengthening the hamstrings through exercises like deadlifts, hamstring curls, and bridges to support proper alignment and function of the hip joint. - Aim for 2-3 sets of 10-12 repetitions for each exercise, gradually increasing the weight and intensity as you progress.
3. Glute and Adductor Activation: - Incorporate exercises like squats, lunges, clamshells, and lateral leg raises to activate and strengthen the glutes and adductors, which play a crucial role in hip stability and mobility. - Include these exercises in your workout routine to promote balanced muscle strength around the hip joint.
4. Hip Mobility and Stability Drills: - Practice hip mobility drills and stability exercises to improve range of motion and control in the hip joint. - Include movements like hip circles, hip bridges, and side-lying leg lifts to enhance hip mobility and prevent pain and dysfunction.
By addressing shortened hip flexors and weak hamstrings, athletes can alleviate hip pain, reduce the risk of joint damage, and improve overall hip health. Maintaining balanced strength in the psoas, hamstrings, glutes, and adductors is essential for promoting good hip mobility and function. Remember to incorporate regular stretching, strengthening exercises, and mobility drills into your workout routine to support a healthy and pain-free hip.
Remember to consult with a healthcare provider if you experience persistent pain or discomfort.