How to Manage Hip Pain During Physical Activity

Hip pain is a common issue that can significantly impact physical activity, limiting mobility and overall performance. It may arise from various causes, such as overuse, injury, or underlying medical conditions like arthritis. Proper hip pain management is key to preventing further complications and enabling long-term joint health. Here is more information on evidence-based strategies to address hip pain effectively and maintain an active lifestyle:

Adjust Your Form and Movement

Incorrect posture or movement patterns often cause hip pain during physical activity. Maintaining proper alignment while walking, running, or performing exercises helps reduce unnecessary stress on the hips. Focus on keeping your shoulders level, engaging your core, and avoiding overextension in your movements.

Certain activities, such as running on uneven surfaces or incorrectly positioned cycling, may contribute to discomfort. Switching to low-impact exercises like swimming or yoga minimizes joint strain while keeping you active. Activities that allow a full range of motion without excessive pressure on the hips can be a safer alternative for managing discomfort.

Maintaining a consistent warm-up routine before any activity prepares the muscles and joints for movement. Dynamic stretches that loosen the hip flexors and surrounding muscles can help reduce stiffness and enhance flexibility. These can also contribute to improved movement patterns.

Focus on Strengthening and Mobility

Strengthening the muscles that support the hips can help improve stability while reducing strain during physical activity. Muscle groups like the glutes, quadriceps, hamstrings, and core contribute to hip support. Targeted exercises, such as bridges, clamshells, and seated leg lifts, can improve overall muscle strength.

Including flexibility exercises promotes better joint mobility. Practices like controlled hip rotations and gentle stretching target tight areas, helping improve your range of motion. Stretching the hip flexors, piriformis, and surrounding muscles assists in reducing tension that may contribute to discomfort.

Select Footwear and Surfaces Wisely

The type of footwear and the surface you exercise on significantly impact how your hips respond to activity. Supportive footwear with appropriate cushioning absorbs shock and provides stability during high-impact exercises. Shoes that lack proper support can increase the force transferred to your hips, adding to discomfort over time.

When choosing exercise surfaces, select flatter and softer options when possible. Running or walking on grass or tracks provides better shock absorption compared to hard surfaces like concrete. If indoor exercise is your preference, using foam mats or padded flooring offers additional cushion for the joints. Evaluating and optimizing your footwear and surface choices reduces pressure on your hips during exercise.

Get Help With Hip Pain

Managing hip pain during physical activity involves adjusting movement patterns, strengthening supportive muscles, and selecting appropriate footwear and surfaces. Paying attention to posture, practicing flexibility exercises, and warming up the muscles surrounding your hips can promote better engagement and reduce discomfort. Strengthening key muscle groups and targeting flexibility help maintain mobility and stability in your hips. 

Integrating these practices into your routine can make physical activity more enjoyable while addressing hip discomfort in practical ways. Remember, if you experience persistent or severe hip pain, consult with a healthcare professional to address underlying causes. They can develop an appropriate care plan tailored to your needs.