How to Overcome Hip Tightness

Danh NgoExercise Tips, Hip, groin, pelvic pain, Yoga + PilatesLeave a Comment

Do you have tight hips?

Hip tightness can have several negative effects on your well-being. First, it might cause you pain and inhibit you from doing your favorite activities. In some cases, hip tightness has dissuaded people from carrying out their exercise routine. 

So, how do you deal with hip tightness once and for all?

Below, we’ll get into various tips and tricks for overcoming tight muscles in your hips. Keep reading so you can ease your pain and get on with living your life!

Spend Less Time Sitting

Hip tightness is becoming more common in our society because of the sheer number of people who sit every day. 

Many people need to sit at a desk all day, bent over their work or school. This leads to poor posture and extra pressure on your hip flexors. How do you deal with this? 

First, try to spend less time sitting. See if you can get a standing desk for your workstation. If you can’t, try buying an ergonomic chair. These types of chairs provide extra support to your back, lumbar region, and arms. They decrease the chances of tight muscles by promoting a proper sitting posture.

You can also get up and move about the office. Consider taking a short walk during your lunch break to take the pressure off your hips.

Get a Massage

Massages relieve tight muscles by getting deep into the tissue layers and promoting relaxation. They’re also the perfect opportunity to unwind and give yourself some much-needed self-care.

To schedule a massage, look for someone who deals with chronic pain. Deep tissue massage is the best for hip pain. Before you schedule a deep tissue massage, be aware that it might hurt. The therapist usually uses strong pressure.

If you want a gentler massage, find a therapist who offers Swedish massages. Therapists can also adjust the pressure while you’re in the session, so let them know if it’s too soft or too firm!

A good massage therapist will adjust their techniques to your needs. So, if you have tight hips, let them know! They can concentrate on that area.

If you think you might have an injury, you should speak to a doctor before seeing a massage therapist. Massages have health benefits, but they can make your condition worse if your problem runs deeper than muscle tightness.

Do Some Stretches That Target Hip Tightness

The key to keeping your hips loose is to stretch them for a few minutes every day. 

Find a stretching routine that works for you and feels good. If you notice any discomfort, stop and try something new. You should listen to your body; if it doesn’t feel right to you, it’s probably not helping.

Don’t know which hip stretches to do?

Begin with the happy baby stretch. Lie down on your back, and bend your knees until you can reach the soles of your feet. Then, bring your knees down on either side of you, right underneath your armpits. Try not to tense anything.

You can also stretch your hip flexors by lowering down into a lunge. Reach your arms overhead. Then, stretch your torso to both sides. 

If you love yoga, try doing the pigeon pose to help with your hip tightness. Pull your heel to the hip on the opposite side of your body. Rest your torso right above your knee, and lean on your forearms.

Try Yoga

Speaking of yoga, it can be a great option for people who are trying to get rid of chronic pain.

Yoga includes lots of gentle stretches, which will relax your muscles. It also helps you build strength and become more flexible.

You can find yoga groups in many cities. Don’t want to commit to a group? You can also find full yoga sessions online, led by professional trainers.

Get Physical Therapy

If you can’t get rid of your hip tightness, consider going to physical therapy. 

A physical therapist will listen to your concerns, assess the area in pain, and formulate a treatment plan. Then, they will oversee your treatment and adjust it as needed.

What does the typical treatment for tight hips involve? Your therapist might include stretches, joint mobilization or stabilization, and balance or gait training. Ultrasounds, heat or ice treatment, and electrical stimulation may also be incorporated. 

It may take some time to see the results you want. Yet, a physical therapist’s techniques have been well-studied and applied to many others like you. So, a physical therapist might serve as the best route for people who want tried-and-true methods for hip pain relief.

Warm-Up Before You Exercise

Do you work out in a regular manner?

If so, you should warm up beforehand. Warming up gets your muscles loose and prevents you from incurring further injuries. Without preparing your muscles, you run the risk of getting tighter hip muscles.

If your hip muscle pain precludes you from doing high-intensity workouts, do lower intensity exercises.

Ready to Beat Hip Tightness?

So, are you ready to get rid of your hip tightness?

Tight hips aren’t just pesky and painful; they can get worse if you leave them alone for too long.

Want to feel better faster? We’re here to help you! Our team of professionals can help you recover from muscle-related hip injuries. We provide a variety of physical therapy services and will personalize a treatment for your needs 

If you want to start living your life free of hip pain, contact us today!

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