There are many possible causes of hip pain, ranging from muscle strains and injuries to arthritis and inflammatory disorders. However, gently exercising the hips can often help relieve pain and restore mobility.
In this article, we describe 14 exercises that can help strengthen the hips, improve joint mobility, and relieve hip pain.
Considerations before starting
Flexibility and strength exercises are key to relieving hip pain. Although these exercises may result in temporary discomfort, they should not cause or aggravate pain. If an exercise causes pain, stop doing it or try going at a slower or gentler pace.
Tendonitis, or tendinitis, happens when a tendon either swells or sustains tiny tears. Tendonitis usually develops over time. For some people, however, it is a sudden injury. It is possible for tendonitis to get better with home treatment and gentle exercise, especially when people begin treatment early.
Hamstring tendonitis is an injury to one or both of the hamstring tendons, which are part of the thick band of muscles and tendons called the hamstrings. The hamstring tendons connect the hamstring muscles to the pelvis, knee, and shinbones.
As the hamstrings help the knee bend, an injury to either the tendons or the muscles can cause knee pain and difficulty walking or bending the knee. People often develop tendonitis because of overuse.
Anyone who trains for a marathon knows that individual running workouts add up over time to yield a big improvement in physical fitness. So, it should not be surprising that the cognitive benefits from workouts also accumulate to yield long-term cognitive gains. Yet, until now, there was has been little research to describe and support the underlying neurobiology. In new work being presented this week about the effects of exercise on the brain at the Cognitive Neuroscience Society (CNS) in San Francisco, researchers are finding that brain changes that occur after a single workout are predictive of what happens with sustained physical training over time.
“There is a strong and direct link between physical activity and how your brain works,” says Wendy Suzuki of New York University (NYU), who is chairing a symposium on the topic at CNS. “People still do not link physical health to brain and cognitive health; they think about fitting into a bikini or losing that last pound, not about all the brain systems they are improving and enhancing every time they work out.”
Researchers at Saint Louis University have found that eating a Mediterranean diet can improve athletes’ endurance exercise performance after just four days.
In a small study published in the Journal of the American College of Nutrition, investigators found that participants ran a 5K six percent faster after eating a Mediterranean diet than after eating a Western diet. Researchers found no difference between the two diets in performance in anaerobic exercise tests.
The Mediterranean diet includes whole fruits and vegetables, nuts, olive oil and whole grains, and avoids red and processed meats, dairy, trans and saturated fats and refined sugars.
Exercise training alters brain blood flow and improves cognitive performance in older adults, though not in the way you might think. A new study published by University of Maryland School of Public Health researchers in the Journal of Alzheimer’s Disease showed that exercise was associated with improved brain function in a group of adults diagnosed with mild cognitive impairment (MCI) and a decrease in the blood flow in key brain regions.
“A reduction in blood flow may seem a little contrary to what you would assume happens after going on an exercise program,” explained Dr. J. Carson Smith, associate professor in the Department of Kinesiology. “But after 12-weeks of exercise, adults with MCI experienced decreases in cerebral blood flow. They simultaneously improved significantly in their scores on cognitive tests.”
Dr. Smith explains that for those beginning to experience subtle memory loss, the brain is in “crisis mode” and may try to compensate for the inability to function optimally by increasing cerebral blood flow. While elevated cerebral blood flow is usually considered beneficial to brain function, there is evidence to suggest it may actually be a harbinger of further memory loss in those diagnosed with MCI. The results of the study by Dr. Smith and his team suggest exercise may have the potential to reduce this compensatory blood flow and improve cognitive efficiency in those in the very early stages of Alzheimer’s Disease.
Exercise is a vital element of a healthful lifestyle; it helps maintain heart health, improve mood, and fight weight gain. New research also suggests that it can protect a person’s cognitive skills, and a new study uncovers fresh information as to how this can happen.
According to a study covered on Medical News Today last year, engaging in regular, leisurely exercise can help keep the body young and healthy.
The same appears to be true for the relationship between exercise and the mind; only 10 minutes of physical activity may boost cognitive function in the short-term.
Meanwhile, exercising regularly for 6 months could actually reverse the symptoms of mild cognitive impairment.
Millions of people live with high blood pressure, which can place them at risk of developing cardiovascular diseases. For this condition, doctors typically prescribe blood-lowering drugs, but could exercise help just as well?
According to the Centers for Disease Control and Prevention (CDC), approximately 75 millionadults in the United States have to manage high blood pressure, where it exceeds the threshold of 140 millimeters of mercury (mm Hg).
The condition can increase their risk of developing heart disease or experiencing a stroke, both of which are leading causes of death in the U.S.
Danette Lake thought surgery would relieve the pain in her knees.
The arthritis pain began as a dull ache in her early 40s, brought on largely by the pressure of unwanted weight. Lake managed to lose 200 pounds through dieting and exercise, but the pain in her knees persisted.
A sexual assault two years ago left Lake with physical and psychological trauma. She damaged her knees while fighting off her attacker, who had broken into her home. Although she managed to escape, her knees never recovered. At times, the sharp pain drove her to the emergency room. Lake’s job, which involved loading luggage onto airplanes, often left her in misery.
When a doctor said that knee replacement would reduce her arthritis pain by 75 percent, Lake was overjoyed.
One question that scientists and fitness experts alike would love to answer is whether exercise or nutrition has a bigger positive impact on bone strength.
University of Michigan researchers looked at mineral supplementation and exercise in mice, and found surprising results—nutrition has a greater impact on bone mass and strength than exercise. Further, even after the exercise training stopped, the mice retained bone strength gains as long as they ate a mineral-supplemented diet.
“The longer-term mineral-supplemented diet leads to not only increases in bone mass and strength, but the ability to maintain those increases even after detraining,” said David Kohn, a U-M professor in the schools of dentistry and engineering. “This was done in mice, but if you think about the progression to humans, diet is easier for someone to carry on as they get older and stop exercising, rather than the continuation of exercise itself.”