If you are experiencing any type of joint pain, it can make life challenging and frustrating. You use your joints to get around, and if they’re not working right, then being out in the world is more difficult than it should be.
One of the most common places where people get pain is in their hips. If you’re experiencing regular hip pain, then you might be looking for a way to reduce or eliminate pain and move about freely again.
Many people mistakenly believe that when they are experiencing pain in a certain part of the body, they should try to move as little as possible. The opposite is true. Exercising helps to build up strength and grow more muscle to protect your damaged hip joints. When combined with the top-rated joint pain supplements, the following exercises will help you move freely again and let you get back to the things you enjoy.
Also, check out what’s available through Health Web Magazine, where you’ll find plenty of helpful advice and products.
8 Exercises to Treat Hip Pain
- Hip Circles – When you experience hip pain, you tend to lose a lot of mobility in the joint. This exercise is a great way to get that mobility back.
To perform this exercise, stand on one leg with the other leg lifted a few inches off the ground. Then begin to move the lifted leg in circles. Try to do about 20 circles in one direction and do 20 more in the other direction. Then, switch legs.
2. Lying Clamshell – This is a great exercise for strengthening your hip flexors. It will also help to strengthen your glutes. Stronger glutes mean that your body will dump less weight into your hips, as your glutes are better able to support you.
To perform it, lie on your side with both legs bent, keeping your feet stacked on top of each other. Keeping your heels together, lift your top leg as high as you can, hold for a second at the top, and then lower the lifted leg back down. Do 8 to 15 reps for 1 to 3 sets.
3. Hip Marches – You’ll find this exercise helpful if standing up or lying down isn’t helpful for your joints. All you need is a sturdy chair.
Sit at the edge of the chair, keep your knee bent, lift one leg as high as you can. With control, lower it back down, and then repeat on the other side to complete 1 rep. Perform 5 to 12 reps and do 2 or 3 sets.
4. Butterfly Pose – This is a great stretch to do if you have a lot of tension in your hips. It will also help you improve your circulation.
To do this, sit on the ground with your knees bent and the soles of your feet together. Holding onto your ankles and pressing your arms into your legs, lean forward and feel the stretch in your hip flexors. Hold in this position for anywhere from 30 seconds to a minute, and then sit back up.
5. Marching in Place – This exercise targets several areas, including your hip mobility as well as your core.
All you need to do is stand with your feet directly underneath you. While swinging your arms, lift your knee to a tabletop position, about hip height. Try not to go any higher than that. Then lower your knee back down and repeat on the other side for 1 rep. Try to do 30.
6. Donkey Kicks – You’ll find that this exercise is great for strengthening your hips and getting mobility in them, as well as improving your glutes.
To do this exercise, get on all fours in a tabletop position. Then, keeping the knee bent, lift one leg. Then press the bottom of your foot towards the ceiling before lowering it back down. Aim to do 2 to 3 sets of 12 to 20 repetitions on each side.
7. Jumping Jacks – If you’re not afraid of something a little more high-cardio, then this exercise is perfect.
You likely already know how to do a jumping jack. To perform this exercise, stand straight with your feet under your hips, arms at your sides, then jump into the air, spreading out your arms and legs. Land on the ground, then jump again to return to your start position. Do 20 to 30 jumping jacks.
8. Squats – Squats help you with mobility in your hip joints, and they can also build up a lot of strength in your glutes. Once you’ve mastered the squat, you can start doing them faster to get in a little cardio burst, too.
Start by standing with your feet shoulder-width apart. Send your seat backward and bend your knees, keeping them stacked directly over your ankles. Go as low as you can, and then squeeze your glutes to lift back up. Do 2 to 3 sets of 15 squats total.
Bonus Point: Supplements
Exercising will help you gain strength and mobility, allowing you to move freely again. But sometimes just exercising isn’t enough. You may also want to look into supplements that are available on the market. Read through Omega XL reviews to see if a product like this could be beneficial for you.
Health Web Magazine offers lots of great advice and products that can help. Also, you’ll want to make sure that you’re combining your supplements and exercises with an overall healthy diet, and you’ll find that you’re able to move around actively again.
Joint pain can be challenging to deal with, especially pain in the hips. Your hips are what allow you to perform a lot of the regular movements you have to make daily. If your joints are aching or stiff, then that can be a huge impediment.
Try out the above exercises to both gain back strength and mobility. Don’t forget to take a look at the top-rated joint pain supplements available on the market and find one that works for you. These products contain science-backed ingredients proven to reduce pain and inflammation.
Looking up online Omega XL reviews or reviews for similar products will help you determine if this could be a product for you. As long as you combine these supplements with a healthy diet and frequent exercise, you’ll find yourself much stronger and able to move around more easily.