Dealing with hip pain can be very frustrating. The hips are involved with everything from getting up out of a chair, to walking, to getting out of bed in the morning. There are a lot of things that can cause hip pain and exacerbate it when it does occur. But there are some preventive measures that you can take to stop it in its tracks.
Instructions
Get It Before It Gets You
Keep your weight down. Excess weight means excess stress on the joints. This includes the knees, ankles and hips. Perform low-impact activities such as swimming, elliptical training, cycling and stair stepping.
Stay flexible. Perform stretches that incorporate the hamstrings, hip flexors and lower back muscles. You want to have good range of motion; otherwise, the hips can become tight and this can lead to pain and injury.
Stay active. If you are sedentary and sit for long periods of time on a daily basis, this alone can lead to hip pain. At the very least, go for a 30-minute walk every day to stay mobile.
Avoid "shocking" exercise, that is, excessive exercise that causes a lot of impact to the hip area. An example of this would be running on hard surfaces such as concrete or pavement. Also avoid running on uneven surfaces where the hips are out of alignment.
Strengthen your core. Do abdominal exercises to strengthen the upper abs, lower abs, obliques and lower back. A strong core will help keep your hips stable and in good alignment, reducing the chances for future pain.
Don't ignore your warm-up. As a matter of fact, don't ignore your cool-down either. Whenever you exercise, make sure to do a good 5- to 10-minute warm-up and cool-down.
Keep your diet clean. A diet that is high in acidic foods can lead to inflammation and weak bones. Avoid deep-fried foods, processed foods, refined foods and excessive amounts of alcohol.