Frequently Asked Questions about Hip Pain and Exercise

What type of exercise is safest for people with persistent hip pain?

Low-impact exercises such as walking, stationary biking, or closed kinetic chain exercises are most recommended because they reduce stress on the joint.

What are closed kinetic chain exercises and how do they help hip pain?

These exercises involve keeping the feet fixed (like squats or bridges), activating multiple muscle groups functionally. They reduce impact, improve joint stability, and are especially useful for people with hip pain.

Is it necessary to strengthen muscles if I have hip pain?

Yes. Strengthening stabilizer muscles, especially the glutes and abdominals, improves alignment and reduces pressure on the hip joint.

What is the relationship between muscle weakness and hip pain?

Weakness in key muscles like the glutes can increase joint instability, worsen biomechanics, and cause more pain.

Can I do stretches if I have hip pain?

Yes, as long as they do not cause acute discomfort. Stretching improves flexibility, reduces stiffness, and helps maintain functional mobility.

What exercises should be avoided if I have hip pain?

Exercises involving impact, sudden twisting, or uncontrolled forced movements should be avoided. Excessive loading during acute pain phases should also be avoided.

How can I tell if my hip pain is muscular or joint-related?

If pain worsens with movement and improves with rest, it might be joint-related. If it occurs when activating specific muscles, it could be muscular. A professional evaluation is recommended.

Can hip pain be related to posture or a sedentary lifestyle?

Absolutely. Sedentary behavior, prolonged poor posture, and muscle weakness contribute to hip pain.

How many times per week should I exercise if I have hip pain?

Ideally 3 to 5 times per week, combining strength, mobility, and light aerobic exercises as tolerated.

Is it recommended to use heat before exercising a painful hip?

Yes. Applying local heat can relax muscles, improve blood flow, and facilitate pain-free movement.

How can I progress in exercises without worsening hip pain?

Increase repetitions gradually, keep movements controlled, avoid sharp pain, and prioritize movement quality.

Can exercises replace pain medication in treating hip pain?

In many cases, yes. Well-prescribed exercise improves pain and mobility and can reduce the need for long-term medication.

What signs indicate I should stop an exercise for my hip?

Sharp pain, sudden pinching sensation, sudden loss of strength, or instability during movement.

Can I exercise if I have bursitis or tendinitis in my hip?

Yes, but exercises must be supervised and adapted. Avoid exercises that irritate the inflamed area, focusing on mobility and gradual strengthening.

How important is breathing during hip exercises?

Controlled breathing improves postural control, reduces unnecessary muscle tension, and supports exercise execution.

Book an appointment with Dr. Jordi Jiménez. He will see you at the center of Palma de Mallorca and help you regain your quality of life.