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. \u201cTightness here impacts walking, running and general mobility,\u201d says the personal trainer Martin Sharp. <\/p>\n
Don\u2019t grin and bear it. \u201cIgnoring early hip pain can lead to chronic dysfunction,\u201d 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. <\/p>\n
Warm it up<\/p>\n
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: \u201cYour bum muscles, or glutes, play a big role in hip pain,\u201d 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.<\/p>\n
\u2022 Keep injuring yourself? Try these seven exercise swaps<\/b><\/a><\/p>\n Born to run<\/p>\n Running and cycling aren\u2019t forbidden, but try to slow down. \u201cIf you\u2019re running, shorten your stride,\u201d 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. <\/p>\n Live strong<\/p>\n 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. \u201cLoop a band around your feet,\u201d Carroll says. \u201cStanding tall, drive one knee up to hip height, keeping your core engaged.\u201d Do three sets of ten reps per side.<\/p>\n