Hip pain is a common concern among older adults, as it can affect day-to-day activities and overall health and wellness. Hip pain caused by wear-and-tear, arthritis, or injuries can limit mobility and impact one’s quality of life.
The good news is that regular exercise can play a key role in managing and even preventing hip pain. Hip exercises can include low-impact exercises, flexibility exercises, and strength training. Exercise and movement can help alleviate discomfort, promote healing, and keep you moving freely.
Understanding Hip Pain
Hip pain is a sensation of discomfort or soreness in and around the hip area or joint. Pinpointing hip pain in a specific location can help determine the underlying cause. You can feel hip pain on the inside of the hip, the outside of the hip, the upper thigh, or the outer buttock.
Common causes of hip pain in older adults include:
- Osteoarthritis: A common cause of joint pain and stiffness as cartilage deteriorates over time.
- Bursitis: The inflammation of small, fluid-filled sacs (bursae) that cushion joints.
- Tendinitis or muscle strains: Inflammation that affects the tendon. Can be caused by overuse or sudden movement.
- Fractures: Hip fractures are more common as bones weaken with age (osteoporosis).
- Referred pain: Sometimes, pain felt in the hip might originate in the lower back or knees.
Signs and symptoms of hip pain can include the following:
- Persistent discomfort in the hip, groin, or thighs.
- Stiffness or reduced range of motion.
- Pain while walking, standing, or sitting for prolonged periods.
- Swelling or tenderness around the hip joint.
Rest and some movement can help. However, if any of these symptoms are present, consult a healthcare professional to assess the pain and the root cause before starting an exercise routine.
The Benefits of Exercise to Ease Hip Pain in Seniors
Exercise can improve joint function, offering both immediate relief and long-term benefits. The benefits of regular exercise for hip health are:
- Improved flexibility: Keeps the hip joints mobile and reduces stiffness.
- Stronger muscles: Strengthening surrounding muscles can better support the hip.
- Enhanced circulation: Promotes healing and nourishes the joints.
- Pain management: Regular movement helps you regulate pain.
Types of Exercises for Hip Pain in Seniors
Any exercise for hip pain will not do—certain types of exercise are more suitable for older adults looking to maintain hip health without aggravating discomfort:
- Low-impact exercises: Walking or swimming keeps stress off the joints.
- Flexibility exercises: Gentle stretches improve range of motion.
- Strength training: Exercises focusing on building strength in the glutes, thighs, and core to support the hips.
Here are some simple exercises to incorporate into your routine. Always proceed gently and listen to your body.
Hip Flexor Stretch
While seated in a chair, extend one leg straight while planting the other foot firmly. Lean slightly forward without rounding your back to feel a gentle stretch on your extended leg. This exercise relieves tight hip flexors and promotes mobility.
Standing Hip Abduction
Hold onto a sturdy surface for support. Slowly lift one leg out to the side without twisting your body. Lower it back slowly and repeat on the other leg. This exercise strengthens the outer hip muscles, which are responsible for stability.
Bridge Pose
Lie flat on your back with your knees bent and feet flat. Slowly lift your hips toward the ceiling, engaging your glutes and core. Lower back down gently and repeat. This exercise builds strength in the glutes, lower back, and core while supporting the hips.
Knee Lifts
While sitting upright or lying on your back, lift one knee to your chest, hold it for a few seconds, then gently lower it back down. Repeat on the other side. This exercise improves hip mobility and strengthens the legs.
Exercise Tips for Safety & Effectiveness
Hip exercises can result in some discomfort but shouldn’t lead to pain. When exercising, follow these tips to maintain safety:
- Start with 5-10 minutes and gradually increase time and intensity.
- Use supportive surfaces, like a yoga mat for comfort or a sturdy chair for balance.
- Avoid exercises that cause sharp pain or discomfort.
- Stay hydrated and take breaks when needed.
Incorporating Exercise into Daily Life
Incorporating exercise into daily routines can make movement a habit and improve both adherence to a routine as well as results. Tips for building exercise habits include:
- Schedule a specific time for exercise each day.
- Pair exercise with an existing habit, like stretching before breakfast or walking after dinner.
- Exercise with a friend or family member for motivation and accountability.
- Use aids, like resistance bands, to add variety and enjoyment.
While staying active is essential, rest is just as important. Alternate high-activity days with lower-intensity ones, and get plenty of sleep to allow your body to recover.
Take the First Step Toward Healthy & Active Living
There’s no time like the present to start caring for your hips and maintaining your mobility. With regular exercise and proper care, older adults can improve their flexibility, strength, and overall physical function.
Kingston of Miamisburg offers wellness programs, therapy, and personalized exercise routines for specific conditions and injuries. Contact us for more information on how we can support your or your loved one’s maintenance of a healthy lifestyle and quality of life.
