Six Helpful Tips for Preventing Hip Pain 

· February 25, 2019
Even though some exercises can be quite helpful when it comes to preventing hip pain, you must consider how your body reacts to them and stop doing them when you feel discomfort.

Hip pain is a common condition that can be caused by several factors. If you feel uncomfortable or discomfort, then take a look at these six tips for preventing hip pain.

First of all, it’s important to know that the precise location of hip pain can provide valuable clues about its cause. This pain may be caused by inflammation within the hip joint, which causes pain inside the hip or groin.

If the discomfort is located on the outside of the hip, the upper part of the thigh or the outer part of the buttocks, then it’s related to muscle problems. In general, this type of discomfort is caused by inflammation of the muscles, ligaments, tendons and other soft tissues surrounding the joint.

Hip pain can also be caused by certain diseases and conditions in other areas of your body, such as the lower back. One of the most common is arthritis or the wear and tear on the joints.

The hip is an important area because it unites the trunk of the body with the lower extremities and provides stability when walking. Therefore, if you feel tension or twinges in that area, you can look at the following tips for preventing hip pain.

A woman with recurring hip pain.

1. Eat a balanced diet

Read this article, too: A Diet for Weak Bones and Joints

A balanced diet is important to strengthen bones and joints. Eat foods that are rich in iron and phosphorus, such as fish because it helps strengthen the joints.

In addition, increase your dose of vitamin A, C, and D because they help synthesize collagen.

The following are some of the most recommended fruits and vegetables to reduce joint swelling:

  • Citrus fruits
  • Mango
  • Pineapple
  • Carrot
  • Melon
  • Strawberry
  • Artichoke
  • Garlic

2. Take magnesium and vitamin supplements

Woman taking vitamins for preventing hip pain.

Magnesium is the fourth most abundant mineral in cells, after calcium, phosphorus, and potassium. It helps you produce energy, and synthesize proteins and fats. Magnesium is necessary for the contraction and relaxation of muscles, to perform nervous system functions, and to help your metabolism.

There are also some vitamin supplements that are good for the wear and tear of the hips, such as glucosamine sulfate. It’s a natural way to strengthen this part of your body, and the cartilage in general.

Consult your doctor about the benefits.

3. Do physical activities to prevent hip pain

Woman doing hip exercise to prevent hip pain

Exercise is necessary for keeping your body healthy and preventing hip pain.

Simple exercises such as doing the bridge exercise in the morning, make your muscles work and activate them. Plus, they can help your posture for the rest of the day.

If you suffer from arthritis and bursitis, avoiding doing high-impact activities. Running and jumping can worsen hip pain because the pressure will cause the joints to swell. When it comes to these conditions, walking is a better option.

4. Strengthen your thighs

Strengthening your thighs is important for preventing hip pain, because they will provide you with stability as you walk. If you have osteoarthritis of the hip, try strengthening your external thigh muscles in order to get more support.

The muscles of the inner thigh also form another group of muscle that helps sustain your hips.

  • To do this, lie on your back, put a ball between your knees and squeeze.
  • Use a soccer ball or another one like it that’s not so elastic when you squeeze it.

Doctor checking a woman's hip pain

5. Stretching Exercises

Check out this article, too: Exercise Your Hips with this Routine

By stretching the hip muscles that are located on top of the brusa, which is part of the hip joint lining, you can relieve the pain of bursitis.

  1. Kneel down on the leg that causes you pain, hang on to something stable to maintain your balance.
  2. Tilt the pelvis forward as you tighten the muscles of the buttocks.
  3. Then, lean to the side of the hip that hurts (for example, to the left if you’re kneeling on your right knee).
  4. You should feel a stretch from the top of the hip bone.
  5. Hold the stretch for 30 seconds and repeat once or twice.

6. Listen to your body

If you have arthritis or bursitis, you’ve probably noticed that exercise can help relieve your pain. However, when is it necessary to consider the hip pain as a sign to quit exercising or do some other activity?

If your hip starts to hurt during a particular exercise and the pain remains for several hours or even days later, it’s a sign that your joints need to rest. It’s normal to feel some pain the day after exercising, but this should not persist or get worse.

Preventing hip pain is simple. You only have to pay attention to your body and strengthen the muscles and joints. Hips are the support of your legs, so release the tensions and follow these simple tips in order to take good care of your hips.

No matter what, don’t forget to check with your health care provider if the pain is strong and persists.

Enfermedades. Artrosis de Cadera. Sociedad Española de Reutamología. Fundación Española de Reumatología.

Dolor de cadera. [Online] Available at: www.smo.edu.mx/consulta/descargas/cadera02_dolor_cadera.pdf