We love talking to you about your health and body. We love seeing you stay active, continuing to play sport & loving life, generally very active.
Hip pain is one of the most common issues we see you coming to classes to help resolve. There are many causes for hip pain including tendinitis, osteo-arthritis, bursitis or weakness of gluteus and other muscles; and less common like hip labral tear or even hip fracture.
Sometimes pain from the lower back and pelvis can radiate to the hip too. Pain outside of the hip and/or buttock pain is often related to the muscle or tendon strain whereas pain coming from the inside of the joint can indicate bursitis and/or labral tear.
It is always best to consult your doctor or a physio if the pain is preventing you from enjoying daily activities or exercising. Some sports can bring on hip pain as well as those sitting for long periods. Our advice is to get moving, improve flexibility, get to pilates & stay active.
Our Top Hip Tips!
- Stretch often. Make sure you stretch your hip flexors
- Strengthen gluteus. Perform regular home exercise such as “clam shells”. Focus on pelvis stability & strengthen glut med.
- Strengthen hamstrings and gluteus together. An easy exercise you can do at home ie bridges or hip rolls but focus on hamstring and glut activation.
- Make sure you stretch hamstrings. Lie on your back, wrap a towel or strap around your foot and keeping your leg straight pull it as close to your chest. Try to remain in neutral spine and pelvis when performing this stretch. Don’t overstretch and breathe.
- Piriformis Stretch might alleviate some of your hip pain. Lie down on your back, bring your ankle on the opposite knee creating the shape of number 4 and pull the shape towards your chest.