Deep Hip Pain? Let’s Fix That!
The ONE move you need to reverse hip pain.
Your hip socket is the biggest joint on your body!
And it carries the weight of your world every day.
- Sitting at a desk, on a plane or a car ride.
- Walking around the store or standing in the checkout line.
- And of course, exercising.
You can’t do any of these things without your hips being involved.
So, when something feels off inside your hips, you feel it all day long!
Women over 40—especially those in menopause—are at the highest risk for developing hip pain.
Some of the most common causes for hip pain are:
• Osteoarthritis
• Hip bursitis (we covered this in Tuesday’s newsletter)
• Piriformis syndrome
• Gluteal tendinopathy
• Can you relate?
Most of these issues stem from overuse, repetitive stress and even degeneration as we get older.
But, this ONE exercise can help reverse the problems—and the pain.
JUST ONE THING
I’m constantly asked: “What stretches should I do for my ___ pain?”
Usually when something hurts, especially that deep “pain in the butt”, our go-to method for relief is stretching.
Want the truth?
Stretching is NOT a universal solution for pain!
What should you do instead?
Your JUST ONE THING to Alleviate Deep Hip Pain
Strengthen Your Glutes 🍑
If you’re dealing with deep hip pain, like piriformis syndrome or gluteal tendinopathy, doing intensive hip stretches can actually make things worse or slow the healing process.
Why?
When your biggest hip muscles are weak and undertrained, the smaller ones (like your piriformis and gluteus minimus deep up in your buttocks) have to work overtime.
So, stretching probably won’t solve the root of the problem.(Now they’re aggravated AND annoyed 😡)What your hips really need is more strength— specifically in the larger muscles (your glutes!) that are meant to carry the load.This simple, yet powerful move helps you build stronger glutes, sturdier hips, and a body that supports you through this season of life —so you can move with confidence, not pain.
Glute Bridge
- Lay on the floor with knees bent and feet firmly planted. Keep your shoulders and neck relaxed while performing the exercise.
- Squeeze your bum muscles and push through your heels to drive your hips up in the air. Don’t overarch at the top.
- Gently release down to floor. Repeat for 8-10 reps.
Extra Tip: Try doing glute bridges with different foot positions to challenge your glutes in greater dimensions: regular, wide (pulling knees open as you lift) and even narrow (with feet & knees touching). If you ever experience pain while doing the bridge, reduce your range of motion.
Did You Know...
- Women over age 40, especially those who are post-menopausal, are more prone to hip pain and gluteal tendinopathy due to decreasing muscle mass and lowered estrogen levels, which can increase inflammation.
- Tendinitis involves small tears and inflammation in the tendons, while tendinopathy involves deterioration of the tendon and may take longer to heal. Rest usually helps with tendinitis, but not with tendinopathy - gentle, targeted strength building exercises work best.
- The piriformis muscle is a very important (yet very small) hip stabilizer set deep in your hip socket. It’s only about 4-6 inches long. It’s common for it to get aggravated and inflamed (e.g. piriformis syndrome) when it’s overstretched or overworked.
Until next week... Be strong💪
