Hip injuries can really disrupt daily life, affecting how you sit and walk and how you exercise. So, it’s important to take steps to prevent them. Good news: targeted hip injury prevention exercises allow you to do just that, making a big difference in hip stability and avoiding the discomfort that injuries to the hips cause.
At JAG Physical Therapy, we specialize in helping people protect and strengthen their hips through custom exercise routines. Our expertise benefits athletes, fitness and wellness enthusiasts, busy individuals, and those recovering from hip injuries.
Why Is Hip Injury Prevention Important?
Injury to the hips can result from different causes, like muscle imbalances and overuse and poor moving patterns. This injury can have a major impact on your movement and life quality. It limits your ability to do everyday activities.
Athletes and people who are very active are particularly vulnerable, but anyone can experience hip problems. Fortunately, doing certain exercises to prevent hip injuries can help you avoid pain and maintain a normal lifestyle.
What Are the Best Strengthening Exercises for Hip Stability?
You have to work the muscles around the hip joint. A few of the best strengthening exercises for hip stability are:
- Glute bridges – Lie on your back, bending your knees and putting your feet flat on the ground. Push through your heels to lift your hips toward the ceiling, squeezing your glutes at the top. Lower slowly and repeat. Do this 10-15 times.
- Clamshells – Get on your side with your knees bent and feet together. Keep your feet touching and lift your top knee as high as you can without moving your pelvis. Lower and repeat for 10-15 repetitions on each side. Clamshells target the gluteus medius.
- Leg raises – Lay on your side with legs straight. Lift your top leg toward the ceiling, keeping it in line with your body. Slowly lower and repeat for 10-15 reps. Do both sides. This is an exercise that makes the outer hip muscles stronger.
How Can Flexibility and Mobility Exercises Prevent Hip Injuries?
Humans need flexibility and movement for healthy hips, and having tight muscles raises the risk of injuries. Adding these hip mobility exercises to your routine can improve your range of motion and keep your hips working like they should:
- Hip flexor stretches – Bend on a knee with the other foot in front. Push your hips forward gently until you feel a stretch in the front of the hip. Hold for 20-30 seconds and switch sides to relieve tightness in the hip flexors.
- Pigeon pose – From a plank position, bring one knee forward and place it behind your opposite hand, extending the other leg straight behind you. Lower your body over your bent knee for a deep hip stretch. Hold for 20-30 seconds on each side.
- Hip circles – Stand on one leg and slowly rotate the other in small circles. First clockwise, then counterclockwise.
What Are Some Common Mistakes to Avoid When Doing Hip Exercises?
Exercises to prevent hip injuries are good, but doing them wrong can cause or worsen injuries. Here are some common mistakes and tips:
- Overextending – Pushing your body too far can strain muscles and joints. Focus on proper movements and form.
- Ignoring pain – Pain means something isn’t right. If you feel pain during an exercise, stop. Adjust your form or try a different exercise.
- Skipping warm-ups – Jumping straight into exercises stresses your hips. So, always warm up to prep your muscles and joints.
Schedule an Appointment with JAG Physical Therapy
Preventing hip injuries requires the right exercises and guidance. JAG PT has custom programs to strengthen and protect your hips. We have a team ready to help you with safe hip injury prevention exercises that actually work. Book an appointment with our experts today. You can visit our website or alternatively call us at (201)-801-7141 for more information.
Learn More About Physical Therapy from JAG PT
- How to Support your Hips and Pelvic Floor Before Being Active
- Exercises for Alleviating Hip Pain
- Treating and Avoiding Common Hip Injutres