Do you frequently experience pain in the front of your hip? Do you sit for hours at a time throughout the day, whether it be at a desk, on the couch, or in a car? If so, then these exercises may be good for you! Given that the pain in your hip is not a direct result of some traumatic injury, such as a fall, quick twisting motion, jumping, running, slipping, etc., then chances are, the pain in front of your hip may be a result of tight hip flexors.
The hip flexors are a group of muscles that sit in the front of your hip and are responsible for either bringing your thigh up towards your torso or bringing your torso down towards your thigh. People who tend to sit for long periods of time throughout the day often experience tight hip flexors because their hip is constantly in a flexed position while sitting. As a result, those hip flexor muscles get used to being in a shortened state, and the ability for them to lengthen begins to decrease. This can lead to a multitude of different anatomical abnormalities such as the formation of trigger points in the hip flexors, decreased blood flow to the front of your hip, mechanical imbalances, and bony/soft tissue impingements, all of which can contribute to the annoying pain or discomfort you may experience.
The good news is that this pain can be fixed!
Here are some exercises you can do to help get rid of your hip pain for good.
Hip Flexor Release:
The first thing you want to do is loosen up those tight hip flexors by performing a muscle release to target any restrictions in the muscle that are preventing it from loosening and lengthening.
Hip Flexor Stretch:
Next, you want to improve the range of motion and flexibility of your hip flexors, especially if you sit for more than 8 hours a day so that those muscles can stay loose and flexible.
Abdominal and Gluteal Strengthening:
Then, once you have addressed the tightness in the hip flexor muscles, you will want to balance it out by strengthening the muscle groups that work against the hip flexors. These are the abs and the glutes.
Do these exercises 1-2 times a day to help manage and fix your hip pain!