Workouts are meant to keep you strong and active, but are they putting too much strain on your hips? It is often easy to overlook the subtle signs of hip pain, only for it to develop into something more serious over time. Overloading your hips during exercises can lead to hip joint pain and stiffness and even increase the risk of long-term issues like hip replacement down the line. Recognizing the strain early and making the right adjustments can help protect your hips and keep you moving comfortably. With targeted solutions like hip pain physiotherapy in Edmonton, you can work out smarter and prevent unnecessary pain or injury.
Signs of Hip Overload During Workouts
Overloading your hips may cause:
- A dull ache or sharp hip joint pain during or after workouts.
- Stiffness in the hips, groin, or lower back that limits your movement.
- Pain that radiates to the thighs or buttocks when walking or climbing stairs.
- Difficulty balancing or discomfort during weight-bearing exercises.
If any of these sound familiar, it’s a sign your hips may need attention.
Common Causes of Hip Pain in Workouts
Understanding what’s causing the overload helps you correct it.
- Improper Form: Poor posture or technique, especially in exercises like squats or lunges, can shift stress onto the hips.
- Overuse Injuries: Repeated movements without proper rest or stretching can strain the hip muscles and joints.
- Muscle Imbalances: Weak core or glute muscles force the hips to work harder during workouts.
- Lack of Flexibility: Tight hip flexors, hamstrings, or lower back muscles can restrict movement and lead to pain.
Exercises to Reduce Hip Pain and Prevent Overload
Each exercise focuses on strengthening, stretching, or stabilizing the hip region to ensure optimal function and reduced strain.
1. Glute Bridges
Glute bridges effectively strengthen the glute muscles, which support the hips and reduce unnecessary stress on the hip joint. Weak glutes often force the hips to compensate, leading to overuse and discomfort.
How to Do It:
- Lie on your back with your knees bent. Keep your feet flat on the floor, spaced hip-width apart.
- Activate the glutes, raise your hips, and create a straight line from the shoulders to the knees.
- Squeeze the glutes at the top, hold for 5 seconds, and slowly lower back to the ground.
- Repeat for 10–12 repetitions.
2. Hip Flexor Stretch
Tight hip flexors commonly cause hip pain, particularly after prolonged sitting or repetitive workouts. Stretching them helps improve flexibility and reduce tension in the front of the hips.
How to Do It:
- Start in a lunge position with one knee on the ground and the other one forward at a 90-degree angle.
- Slowly push the hips front until a stretch is felt in the hip flexor in the back leg.
- Maintain an upright posture, keeping the chest lifted.
- Keep the stretch for 30 seconds and switch sides.
3. Clamshells
Clamshells target the hip abductors, particularly the gluteus medius, which are vital in stabilizing the hip joint and pelvis. Strengthening these muscles prevents overloading the hips during weight-bearing exercises.
How to Do It:
- Lie on one side with the knees bent at a 45-degree angle and the feet together.
- Keep the feet touching, and lift the top knee while maintaining a stable pelvis. Avoid rotating the hips backward.
- Lower the knee back to the initial position.
- Perform 10–15 repetitions on each side.
4. Standing Hip Abductions
This exercise strengthens the hip abductors and improves balance, helping to prevent hip joint strain during lateral movements.
How to Do It:
- Stand tall next to a sturdy surface for support, such as a wall or chair.
- Lift one leg out to the side while keeping it straight and maintaining an upright posture.
- Slowly lower the leg back down.
- Perform 10–12 repetitions on each leg.
5. Figure-Four Stretch
The figure-four stretch helps release tension in the glutes and piriformis muscles, which can cause hip discomfort when tight.
How to Do It:
- Lie on your back by bending your knees. Cross one ankle over the opposite leg, forming a “figure four.”
- Gently pull the bottom leg toward the chest until a stretch is felt in the glute of the crossed leg.
- Hold for 20–30 seconds and switch sides.
How Hip Pain Physiotherapy in Edmonton Can Help
When workouts lead to persistent hip pain or discomfort, hip pain physiotherapy in Edmonton offers comprehensive solutions tailored to individual needs. Physiotherapists focus on dealing with the root causes of hip pain rather than just the symptoms.
- Correcting Movement Patterns: Poor form or posture during exercises often places unnecessary stress on the hips. Physiotherapists identify and correct faulty movement patterns, ensuring proper alignment and technique.
- Muscle Strengthening: Targeted exercises strengthen surrounding muscles, including the glutes, hip flexors, and core, to provide stability and support for the hip joint.
- Improving Flexibility: Guided stretches and manual therapy address muscle tightness and improve joint mobility, reducing stiffness and discomfort.
- Injury Recovery and Prevention: Physiotherapy supports recovery from overuse injuries, strains, or hip replacement surgeries. It also helps prevent future issues through structured rehabilitation plans.
Protecting Your Hips for the Long Run
Taking proactive steps can protect your hips during workouts:
- Warm up properly before intense exercises.
- Focus on correct posture and alignment during movements.
- Include rest days to support muscle recovery.
- Strengthen core and glute muscles to reduce stress on the hips.
Small adjustments to form, targeted exercises, and support from hip pain physiotherapy in Edmonton can make a significant difference.
Protect Your Hips and Keep Moving Strong
Overloading your hips during workouts can lead to long-term discomfort and even injury if not addressed. At Vertex Physiotherapy, targeted care like hip pain physiotherapy in Edmonton can identify the source of strain, improve strength, and restore movement balance. Don’t let hip pain hold you back—take the right steps to protect your joints and stay active.
Contact us today to learn how tailored physiotherapy can keep your hips strong, healthy, and ready for every workout.