Hip Pain. Is it Time to Stop Stretching?

When you have hip pain it often is because your hips are too tight.

So you stretch

Most of the time, stretching gives you some temporary relief. So stretching makes sense.

And there are plenty of great stretches you can do to open up your hips and relieve your hip pain.

So you keep at it.

But here’s the thing.

Sometimes stretching isn’t the answer.

Sometimes, stretching only makes your hip pain worse.

Hip Pain. Is it Time to Stop Stretching? 

If you find that over time, no matter how much you stretch, your hip pain persists —or gets worse—then it’s time to change your fitness tactics.

You need to focus on strengthening those muscles not stretching them.

Why?

Because persistent pain or worsening pain that comes with stretching indicates that your muscle is weak or injured. And constantly stretching a weak or injured muscle only makes it weaker.

So the pain persists.

Instead, (assuming it is not injured, in which case you want to rest it) you want to strengthen that muscle.

Let’s take an example.

“Piriformis syndrome” (or “deep gluteal syndrome”) is literally a pain in the—gluteus maximus.

Piriformis syndrome frequently shows up in clients as a (literal) pain in the buttocks. Because it is too deep to be able to reach, you often can’t reach the area to rub or massage it. Piriformis syndrome is related to the sciatic nerve. It is often cause by sitting for long periods of time. It can, however, be caused by movement—such as lunging or running.

Certain stretches, like “pigeon” or the “figure 4 stretch” or even regular hamstring stretches (leg straight, toe up, or “downward facing dog” in yoga)  can actually make your symptoms worse.

If you find that this is what is happening to you, take some time off to simply rest the muscles. Then, when you feel ready, instead of stretching, strengthen your hips.

Hip Strengthening Exercises

Strengthening hip exercises, for example, for piriformis syndrome can do a lot more to help relieve your hip pain than constant stretching will.

In addition to doing strengthening exercises for particular hip pain issues like piriformis syndrome or sciatica, doing regular hip strengthening exercises is always a good idea.

Here are a few to consider.

1. Clamshells

Clamshells are a move used by physical therapists and fitness coaches alike.

To do this move, lie on your side, with your knees stacked on top of the other and knees bent, feet flexed. Keep your upper body upright, head resting on your hand, or arm, lying flat or elevated, other hand in front of your body. Lift the top leg, keeping both feet together. Lower and repeat.

This one can be done with your upper body flat on the ground, or, for a bit more advanced clamshell, by lifting up onto your elbow (into a side plank) and lifting your hips up off the ground.

And, as Dr. Aaron Horschig from Squat University shows, you can also do a banded version of clamshells.

Clamshells target the gluteus maximus and the gluteus Medius —a muscle that frequently gets overlooked, so doing clamshells even if you don’t have hip pain is a great idea!

2. Hip abductions

Hip abductions simply move your hip away from the center of your body.

They can be done standing, or lying down (remember that old Jane Fonda leg lift move? It still works.) These are fantastic for strengthening your hips, so get your leg warmers on ladies, and get lifting!

You can also add a band and do banded side walks for a great hip strengthening move.

3.  Hip C.A.R.S

Hip C.A.R.S. are slow, deliberate hip circles. They work on improving your range of motion while opening up your hips at the same time. They also develop hip strength.

4. Bridge Pose

The classic bridge is great for strengthening the glutes and hips. It is most commonly seen in yoga.

You start by lying on your back, shoulder blades down and beneath you, feet flat on the floor, shoulder-width apart, knees bent.

Press your arms down at your side, palms down.

Inhale and lift your hips up towards the ceiling. Keep your head, neck, and shoulders flat on the floor. Your hips should lift all as one piece. Lift as high as you can. Then lower your hips back to the ground.

Other Hip Strengthening Exercises

There are plenty of other hip strengthening exercises you can do, so don’t let the suggestions above limit you.

Explore what’s out there. Find out what works for you.

And keep at it.

Doing strengthening exercises once or every once in a while won’t help your hips get stronger. Like anything else, you need to be consistent and persistent.

But, the payoff is great. You can reduce or eliminate your hip pain, feel stronger, and move more freely with confidence.

And, hey, want a little help?

Shoot me an email.  I’m here for you.

Over 50 and Looking to Transform Your Body and Your Life? Let’s do it.

At Strength & Balance for Seniors, I help women over 50 transform their lives and bodies one rep at a time. I work with clients one-on-one and provide the individualized attention you need to reach your fitness, health, and longevity goals.

I offer virtual Personal Training via Zoom, as well as in-person Personal Training to select clients in the Bay Area.  Connect with me here or over on Facebook.