As we saw in our last post, several conditions can develop in the hip and can go on to cause pain and dysfunction. These problems can strike at any age, but are more likely to develop later in life and in females, with the highest incidence of hip pain occurring in women aged 40–60 years.
In most cases, a combination of age–related changes and overuse are responsible, while traumatic injury may be the culprit for certain patients. Whatever the cause, the toll that hip pain takes is often similar, as patients will variably lose their ability to move and function freely. Walking, running, and sitting/standing typically become more labor–intensive tasks, and these limitations will likely persist if no action is taken.
While it’s not possible to reverse or stop natural age–related changes, you can take preventive steps on your own that will lower your risk for hip pain. One of the most effective tactics is to regularly perform exercises that target the muscles of the hip. Doing so will improve both the strength and flexibility of the hip, which means less strain and better overall functioning that equates to a reduced injury risk.
Large, thick muscles of the buttocks and thighs surround the hip and are responsible for the significant amount power that the joint can generate. These muscles are typically classified according to the type of movement that they cause:
Of these, the hip abductors are usually the weakest group of muscles. The abductors are found in the buttocks and include the gluteus maximus, gluteus minimus, and tensor fascia lata muscles. These muscles contribute in major ways to our ability to stand, walk, and rotate our legs easily, meaning weak abductors can interfere with daily functioning in significant ways. With that in mind, here are 4 of our favorite exercises to stretch and strengthen the hip abductors and reduce your risk for pain:
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