Most of us ignore our hips – until it hurt. If that happens, it can be really hard to continue with your regular routine. It can definitely hinder you from doing usual and trivial activities. So before that happens, it is ideal that you learn and do the best hip exercises. We have some for you! The good thing about our tips is that you can do it even at the comforts of your own home. So, without further ado, let us give you our top picks.
Best workout for the hips that you can at home
Banded Hip March
Stand up and make sure that your feet are slightly apart. Using a band for both of your lower legs, pull up your feet to reach the height of your hips. Do this slowly. Your foot must be directly below your knee. Lower it down slowly and go back to your starting position. Repeat on the other leg. You can do this 5x on each leg.
Side Plank with Knee Drive
You can start by a side plank wherein your left elbow must be under your shoulder. Engage your core and slowly drive your right knee towards your chest. Hold it for a second and then go back to your starting position. Do it at least five times per side.
Stand up while one of your legs is at the front. Lower your knee at the back and squat. You can do this at least 12 times per side.
Single-Leg Hip Lift
Begin by lying down on a mat with your legs bent. Slowly lift one foot off the floor and lift your hips up in the air. Ensure that your toes are directed upwards. Stop for a couple of seconds before lowering your leg. You can do two sets of eight reps on each side.
All you need is a sturdy stool for this exercise. Place it on your side and step up using one of your legs. To make it more effective and challenging, you can add weights. You can do this 12 times on each side.
Causes of Hip Pain
As we’ve mentioned, suffering from hip pain can affect your daily routine. But what are the most common causes of hip pain?
- Fractures on the hip
- Tendon strain
- Hip labral tear
Whatever the reason is, it is crucial that you schedule an appointment with a professional. This is so you can already treat it and they can already provide necessary recommendations on how you can improve your condition. Never self-medicate as it can cause further health issues.
Ways to Treat Hip Pain
What can you do to combat the hip pain so you can continue living normally?
First of all, you have to rest. Try not to do anything that will require intense effort. Remember, you shouldn’t sleep on the side of your hip that is in pain as well.
You can also take pain relievers. But make sure that you have a go signal from your doctor. Again, do not self-medicate most especially if you have a special health condition.
Cold or heat compress
Get a bag of frozen peas in case you don’t have an ice pack. You can also take a relaxing warm bath to soothe the muscles.
Move your hips slowly. But then again, don’t overdo it.
If you are experiencing hip pain, what are the usual exercises that you do? Please share it with us and help our other readers.