Good Hip Excercises?

M

mrhappy

0
Hi all,
I'm new here and I like the forum!

To start off I've been having some problems with my hips lately. I pulled a muscle in my left hip about a year ago and like an idiot never went to the doctor. Now my right hip is starting to give me problems, maybe over-compensating for the left one. I'm also probably about 20-30 pounds overweight, which may be an extra burden on the hips. Plus sitting at a computer desk 8-12 hours a day doesn't help.

I plan on going to a doctor soon, but does anyone know any exercises that will help strengthen my hips? Would you recommend any certain type of exercise equipment like a treadmill or elliptical machine?
 
Welcome to the forum:

It sounds like you having postural issues as well as a problem called "pattern overload".

Pattern overload is simply repetitious movement or a constant state that causes damage to soft tissue of the body and joints. This comes from using machines constantly while working out OR simply sitting too long in front of a computer as posture begins to deteriorate.

The hip is dominant in most movements that will help you recover from injuries and get fit.
FIRST- since you sit all day....don't waste time sitting in the gym STAND when exercising.
SECOND- start with the basics to increase hip stability, strength and prevent other problems. I suggest you learn to do basic body squats/floor bridges/one leg partial squat and balance
THIRD- function of the body must be promoted in all ranges of motions. Your not a machine...you are a man....you twist and move with the entire body not just one or two muscles.....train that way. These movements are a little technical to get down. Grab a trainer at your local gym to show you all ranges of motion. Yup, you gotta pay for his/her time (but if they know what their doing it will be well worth it). You don't need to buy 50 sessions just a consultation on exercises that promote different ranges of motion. If they stare at you with that cute head tilt like they are your long lost puppy and want a snack....simply walk past him/her and try another trainer.
When it comes to cardio with a bad hip. I highly suggest you start with a treadmill walk (without holding the bars) with a moderate incline.
 
I would agree, squats are a major hip flexor exercise, along with deadlifts of all flavors (though to a lesser degree).

I would also agree to start with body weight squats, and light dumbell stiff leg dead lifts/romanian deadlifts to develop the glutes and lower back...with the eventual goal of doing weighted squats to really develop a strong body.
 
MrHappy can you be more specific in where you hurt your hip. Sometimes people can confuse "hip" pain as hip flexors when it really could be TFL, Gluteus Medius or G. trochanteric pain.....
 
As far as where it hurts it's kind of hard to describe. When I hurt it, it felt like my inner groin muscle (left side) was pulled. But the pain feels like it's on the outer side of the hip. It's sort of like the pain wraps around my leg from my inner groin, around the back of the leg, to the outer hip. And it's not like real pain either, just rather a feeling like it's out of joint or discomfort.
 
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