Hip strengthening exercises. Lately I’ve felt like I’m one hundred years old. I’m not even kidding. Every step hurts my hip and when I go to bed I struggle to find a comfortable position. An old hip injury, that never quite went away, has resurfaced and it’s really bothering me.

I’ve finally decided that enough is enough and I need to do something about it. Then I realized that I’m probably not the only one who struggles from hip pain so I’ve put together a series of stretches and strengthening exercises that you can do to relieve some of your discomfort.

HIP STRENGTHENING EXERCISES

First let’s take a moment to look at what exactly makes up our hips. I find it’s important to, at the very least, have a basic understanding of our bodies so that we can pin point any issues we may be having.

The hips are a complicated set of joints which includes bones, tendons and muscles with a wide range of movement that changes depending on the activity that you are performing. Picture a runner vs a dancer and their leg movements.
When performing hip stretches, you need to consider the following: hip flexors (front of your hips), rotators (internal and external), adductors, extensors (hamstrings) and the iliotibial band (faciae latae that connects your hips to your lower leg). The stretches should encompass the full movement your hips are capable of doing.

STRETCHES

Some of these may be more comfortable than others, so make sure you warm up sufficiently and use whatever props (blocks or straps) that you might need.

• Butterfly. Sitting on the floor (or on a block) with the soles of your feet together, using your elbows gently press your knees down. If you can, lean forward.  Breathe and hold for 20 seconds.
• Head to knee. This one can be done standing with one foot on a chair or sitting. Stretch one leg out in front of you and bend forward until your head touches your knee. Of course, that’s just the goal but lean as far as you can trying to keep your upper body straight and relaxed. For those of you who are more advanced, stretch both your legs out at the same time. Tip: For an added calf stretch, flex your toes toward you. Breathe and hold for 20 seconds on each leg.
• Straddle. This is a variant on the above stretch. Same rules apply, but your leg is now out to the side and you will lean sideways over the leg and then forward toward the floor. You can also do this with your legs open to a v- position on the floor.
• Lunge. You can do this stretch with one knee on the floor as well. Either keeping your hands on the floor or elevated in front of you, go into a deep lunge. Watch your form on this one, as it’s easy to move too far forward. Your lead knee should only go as far as your toes.
• Cross-over. Lying on your back with your right leg straight on the floor, take your left leg and cross it over your body, gently pressing your thigh down toward the floor. Repeat on the other side. Hold each side for 20 seconds. This stretch can also be done in a seated position.

EXERCISES

Donkey kicks. Targets: hip flexors, quadriceps, gluteus maximus. Start on all fours (abdominals engaged, shoulders down) with your hands beneath your shoulders and your knees directly below your hips. Bend your right leg so that your heel is reaching for the ceiling and your thigh is parallel to the floor. Keeping your leg bent at a 90 degree angle, gently pulse your leg upward 20x. Lower your leg and repeat. You should feel a burn in your glutes. Do 10 sets on each leg.

Fire hydrant. Targets: gluteus medius. Starting in the same position as above, lift your right leg sideways but keep it bent. This exercise can be tricky because you’ll want to bend your body, so try to keep it still which will target only your glutes. When you’ve lifted your leg as high as it will go without rotating your body, do 20 small pulses at the top. Lower your leg and repeat. Do 10 sets on each leg.

Lunges. Targets:  glutes, quadriceps, calves. explosive lunges. You’ll start in a lunge position, push off your front or back foot and come into a balance, then hold it for 10 seconds and return to the start. Do 15 reps on each leg. If you need more of a challenge, try standing on an uneven surface with the working leg.

Side step squats. Targets: glutes, quadriceps, calves. Similar to explosive lunges but this time you’ll start standing with your feet hip width apart. Step out to one side with your right leg, bending your knee into a lunge position. Do 15 reps on each leg. For a greater challenge, try landing your working leg on a BOSU ball.

By targeting your glutes and abs you are essentially taking direct pressure off sore hips. Quite often,  our hips become sore because the surrounding muscles aren’t doing their job sufficiently and your hips are doing all the work when you move.

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