4 hip exercises to avoid if you're experiencing pain (and 4 to try instead)

Hip pain is a common condition that affects people of all ages. However, hip pain is most often seen in adults over 65 years old. In people aged 65 through 75 years of age, about 19% reported experiencing hip pain and most experienced it in both hips. 

Pain that occurs in the hips can significantly affect a person’s everyday life. Hip pain can interfere with someone’s ability to easily walk up and down stairs, to walk comfortably, and to stand and sit in chairs. If you’re experiencing decreased mobility and reduced quality of life because of hip pain, read on to learn more about the exercises you should and shouldn’t be performing.

What types of hip exercises should you avoid if you’re experiencing hip pain?

There are a few types of hip exercises that people should be sure to avoid if they’re experiencing hip pain. Generally, high-impact exercises that involve the use of the hips are not recommended for those who have hip pain. The following high-impact exercises can cause worsening pain, especially if performed repetitively:

• Repetitive hip flexing — One example of hip exercises to avoid when experiencing hip pain is repetitive hip flexing. Hip flexion exercises can aggravate an injured hip when performed too frequently. In fact, any exercises involving bending the hips you may want to avoid to reduce hip pain.

• Deep squatting — Another example of hip exercises to avoid when experiencing hip pain is deep squatting. Deep squats can aggravate hip pain and add pressure to an area of injury or inflammation.

• Lunging — If you’re doing lunges during exercises, this should be an exercise to avoid during your workouts until your hip pain improves temporarily. Lunges, like squats, can place added strain on an injured or inflamed hip area.

• Stair climbing — Stair climbing is an exercise that can also be temporarily eliminated from workouts if you’re experiencing hip pain. Climbing steps require effort from the hips and can cause additional hip pain if performed excessively. It’s best to avoid climbing a lot of steps or performing stair-climbing exercises until your hip pain improves.

What types of hip exercises should you try instead if you are experiencing hip pain?

There are several hip exercises that you can try to alleviate some of your hip pain. Low-impact aerobic exercises are generally recommended for people experiencing hip pain. These low-impact activities are designed to keep your body moving and gently exercise any vulnerable areas. Each of these can be performed during physical therapy with professional guidance for the best results:

• Swimming — One general activity that can be great for patients with hip pain is swimming. Swimming is a low-impact exercise that can remove pressure on the hips and allow you to work out your hips with less pain. 

• Hip hinging — Hip hinging is another activity that can benefit patients with hip problems. Hinging involves standing with your knees parallel to your shoulders and slightly bent while pivoting downward with your hips. Hip hinges can be done at varying intensities, allowing someone to stretch their hips without placing too much pressure on them.

• Sidestepping — Another exercise to try if you’re experiencing hip pain is sidestepping. Sidestepping with an exercise resistance band can help you stretch the hips with some resistance and allows patients to use varying resistance levels to treat their hip condition.

• Butterfly stretching — If you have bothersome hip pain, you may want to try butterfly stretches. These stretches are performed by sitting on the ground with the knees bent and the bottoms of your feet touching each other. You’ll need to keep your heels close to your body and flutter your legs like a butterfly to feel the stretch in your hips.

Alliance PTP can connect you with the physical therapy practice you need for your hip pain treatment

Ready to try in-person physical therapy for your injury or condition? You’ll find plenty of options to choose from among the Alliance Physical Therapy Partners practices nationwide. 

Our team can quickly put you in touch with one of our partner clinics near you, and their friendly and knowledgeable local staff can help you find care for your hip pain, whatever the cause may be.