If you’ve ever experienced discomfort in your outer hips, then this is for you.
Understanding the root causes of outer hip pain is crucial for effective treatment and prevention. If left unaddressed, hip pain can significantly impact your daily activities and quality of life. Let’s explore the top three causes and how to manage them for optimal hip health.
So here is what I want to share with you today:
Weakness in Leg, Core, and Hip Muscles
Insufficient strength in the muscles surrounding the hip joint can contribute to outer hip pain. These includes the legs, core, and hip muscles. Weak muscles may fail to provide adequate support and stability. This leads to increased stress on the hip joint during movement. Incorporating targeted strengthening exercises, such as squats, lunges, bridges, and clamshells, can certainly help. This builds muscle strength and endurance, reducing the risk of hip pain and injury.
Gluteal Muscles Switched Off During Prolonged Sitting
The gluteal muscles, play a crucial role in hip stability and function. However, prolonged sitting can cause these muscles to become inactive and weaken over time. When the gluteal muscles are switched off, other muscles, such as the hip flexors and lower back muscles, may compensate. This leads to imbalances and increased stress on the outer hips. To counteract this, incorporate exercises that target the gluteal muscles. Exercises such as hip abduction exercises, glute bridges, and lateral band walks can work wonders.
Sedentary Behaviour Over Time
Prolonged periods of inactivity and excessive sitting, can contribute to outer hip pain. Sedentary lifestyles can lead to muscle weakness, decreased flexibility, and impaired circulation. All of which may predispose individuals to hip pain and dysfunction. To combat the negative effects of sedentary behaviour, prioritise incorporating regular physical activity into your daily routine. Aim for a mix of cardiovascular exercise, strength training, and flexibility exercises to promote overall hip health and prevent pain and discomfort.
Listen, I hope this was helpful.
P.S: Want to learn more about how we can help you address your outer hip pain effectively?
Ross Kinsella
