Hip pain is common, especially as we age. A sedentary lifestyle can be to blame; if you are active, pain in the hips might indicate poor exercise technique, not enough stretching or overworking the hip flexors, the muscles around the front of the hip. “Tightness here impacts walking, running and general mobility,” says the personal trainer Martin Sharp.
Don’t grin and bear it. “Ignoring early hip pain can lead to chronic dysfunction,” says Craig Carroll, a registered osteopath at The Injury Coach clinic. A 2024 study in the journal BMC Musculoskeletal Disorders found a link between reduced hip mobility and back pain. Try adjusting your exercise routine with this guide.
Warm it up
Getting the blood pumping before exercise is vital to limiting injury. A hip flexor stretch with a reach will limber up the joint: using an exercise mat, kneel into a gentle lunge, raising the opposite arm overhead and leaning slightly over the forward knee. Hold this pose for 30 seconds per leg. Think of glute bridges as non-negotiable: “Your bum muscles, or glutes, play a big role in hip pain,” Carroll says. Lie on your back, feet on the ground and knees raised, then lift your pelvis towards the ceiling and squeeze your bum. Do three sets of ten repetitions.
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Born to run
Running and cycling aren’t forbidden, but try to slow down. “If you’re running, shorten your stride,” Carroll says. Cyclists, double-check your saddle height. The distance between the bottom bracket and the top of your saddle should be at 0.883 times your trouser inseam measurement, in millimetres. (A 32in or 812.8mm inseam requires a distance of 718mm.) When pedalling, aim for a knee angle of about 30-40 degrees at full extension.
Live strong
A 2020 review in the British Journal of Sports Medicine found that strength work may improve hip pain and function. Try standing marches with a resistance band. “Loop a band around your feet,” Carroll says. “Standing tall, drive one knee up to hip height, keeping your core engaged.” Do three sets of ten reps per side.
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Stretch it out
Stretching can benefit both the spine and the hips. Try a butterfly stretch: sit on the floor with your back straight, knees bent and out to the side so the soles of your feet are touching. Gently press down on your thighs to ease your knees towards the ground for a deep stretch. Hold for as long as feels comfortable.
Let’s get physio
Recovery time from a hip injury usually takes one to six weeks. Apply the “Rice” approach: rest, ice, compression, elevation. Don’t rush back to working out. “Rest is far more beneficial,” Sharp says. See a physio if there’s no improvement after two weeks.
Low-impact exercises such as swimming, static cycling or the elliptical machine are good ways to stay active while you recover, although they won’t fix the problem on their own. “Exercises such as swimming — while a good cardio workout — don’t build the strength necessary to address hip imbalances,” Sharp warns.