Written By: Chandler Lockwood, PT, DPT – Up and Running PT
When it comes to staying active and pain-free, your hips play a more vital role than you might think. Poor hip mobility doesn’t just affect your hips—it has a ripple effect on your entire body. The good news is hip mobility exercises can make all the difference!
If you’re an active adult or an outdoor enthusiast, improving your hip mobility can be the key to enjoying activities like hiking at Horsetooth Reservoir or running along Spring Creek Trail without pain.
But here’s the kicker: neglecting your hip mobility could lead to long-term issues like:
- Low back pain
- Knee discomfort
- Even Achilles problems
If your hips aren’t doing their job, other areas of your body will have to pick up the slack—and that often leads to pain or injury.
So, how can you improve your hip mobility, stay strong, and move better? Incorporating a hip mobility exercise routine can be the solution. Let’s dive in.
Why Hip Mobility Matters
Your hips are the center of movement for your lower body, providing stability, power, and range of motion for nearly everything you do—walking, running, squatting, and even sitting.
But when hip mobility is compromised, it throws off the mechanics of your entire kinetic chain.
The Downstream Effects of Poor Hip Mobility
- Low Back Pain: Limited hip mobility forces the lumbar spine to compensate, increasing the likelihood of stiffness and pain.
- Knee Pain: If your hips can’t absorb forces effectively, your knees take the brunt of the load, leading to overuse injuries like runner’s knee or IT band syndrome. Keeping the knee bent during certain exercises, such as hip circles on all fours, can help maintain proper form and reduce the risk of injury.
- Ankle and Foot Problems: Poor hip function can cause excessive stress on your ankles and feet, contributing to issues like Achilles tendonitis or plantar fasciitis.
Signs of Limited Hip Mobility
Not sure if your hips are holding you back? These common signs might indicate a problem:
- Chronic low back pain that persists despite other treatments.
- Difficulty squatting deeply or discomfort during lunges.
- Lateral knee pain during activities like running or hiking.
- Stiffness or tightness when trying to internally or externally rotate your hips.
- Difficulty sitting on the floor with knees bent, which can indicate limited hip mobility.
If any of these sound familiar, it’s worth digging deeper to uncover the root of the issue.
If you’re in the Fort Collins area, schedule a session with a physical therapist at Up and Running Physical Therapy to assess your hip mobility and create a plan tailored to your needs. Don’t let poor mobility hold you back—take the first step toward stronger, pain-free movement today! Schedule your free Discovery Call now!
Breaking Misconceptions About Hip Mobility Exercises
A common misconception is that improving hip mobility is as simple as stretching.
Many people rely on basic hip flexor stretches or hamstring forward folds, thinking that’s enough to relieve pain and stiffness. While stretching is part of the solution, mobility requires strength through the entire range of motion.
Without building strength in these extended ranges, you could actually increase your risk of injury. The goal isn’t just to make your hips “looser” but to make them stronger and more resilient. Hip mobility exercises do just that!
Benefits of Improving Hip Mobility Exercises
The rewards of better hip mobility go beyond pain relief:
- Enhanced Performance: Run, jump, and squat with improved power and efficiency.
- Injury Prevention: Reduce stress on your back, knees, and ankles by allowing your hips to absorb forces effectively.
- Fuller Range of Motion: Perform strength exercises like deadlifts and lunges with greater depth and control. Keeping one leg straight during stretches can effectively target the hamstring and hip areas, enhancing flexibility and mobility.
Effective Physical Therapy Hip Mobility Exercises
Ready to unlock your hips? Here are some physical therapy-approved hip mobility exercises to target common limitations:
Positioning the left foot correctly is crucial for effective hip mobility exercises.
1. 90/90 Hip Stretch (Dynamic)
- Targets: Hip internal and external rotation.
- How-To: Sit on the ground with one leg bent in front of you and the other bent behind. Position your left knee at a 90-degree angle in front of you, and your right knee at a 90-degree angle behind. Rotate your hips back and forth while keeping your torso tall.
2. Tall Kneeling Hip Flexors Stretch
- Targets: Iliopsoas and hip flexors.
- How-To: Kneel on one knee and tilt your pelvis backward to emphasize the stretch. Push your hips forward to enhance the stretch in the hip flexors. Keep your core engaged to avoid excessive arching in your lower back.
3. Glute Bridges with Band
- Targets: Hip extension and glute activation.
- How-To: Place a resistance band around your thighs and lift your hips off the ground with your knees bent, focusing on squeezing your glutes at the top.
4. Lateral Band Walks
- Targets: Lateral hip stability.
- How-To: Place a resistance band around your ankles or knees and step side to side, keeping tension on the band.
5. Banded Hip Mobilizations
- Targets: Joint capsule mobility and hip distraction.
- How-To:
- Anchor a resistance band to a sturdy object at hip height.
- Loop the other end around your upper thigh, as close to the hip joint as possible.
- Step away from the anchor point to create tension in the band.
- Perform mobilizations like:
- Hip Distraction: Lean backward to let the band gently pull your femur away from the socket.
- Anterior-Posterior Glides: Rock forward and backward, keeping your left foot flat on the ground, allowing the band to guide the joint into proper alignment.
- Lateral Mobilizations: Move side-to-side, ensuring your left foot remains flat, to improve lateral hip flexibility.
These techniques work to open up the hip joint, reduce stiffness, and improve overall range of motion.
Why People Struggle to Improve Hip Mobility
Many people fail to see results because they either don’t know what’s tight or weak or they rely solely on passive stretching. Here’s how to overcome these barriers:
- Get Assessed: Work with a physical therapist who can evaluate your mobility, identify weak spots, and create a personalized plan.
- Combine Mobility and Strength: Use dynamic hip mobility exercises and follow them up with strength training in the new range of motion. Repeating movements on the same leg before switching to the other leg is crucial for maintaining balance and focus.
- Track Weekly Progress: Focus on gradual improvements in flexibility, strength, and movement quality rather than daily changes.
Practical Steps to Improve Hip Mobility
Here’s a simple, beginner-friendly routine to get started:
- Assess Your Mobility: Perform a forward fold, a figure-four stretch, and seated internal/external hip rotation to identify limitations.
- Stretch Targeted Areas: Use hip mobility exercises like the tall kneeling hip flexor stretch and the 90/90 stretch. Positioning the right foot correctly is crucial for effective hip mobility exercises, such as placing the outside of the right foot over the left knee in a figure-four stretch.
- Strengthen Through Range: Incorporate movements like glute bridges, lateral band walks, and Bulgarian split squats.
- Incorporate Tools: Use foam rollers, yoga blocks, or resistance bands to enhance your routine.
Conclusion: Take Action for Better Hip Mobility
Whether you’re preparing for a big trail run in the foothills or simply want to move pain-free, addressing hip mobility is crucial.
By focusing on a combination of targeted stretches, banded mobilizations, and strength exercises, you’ll not only unlock better movement but also prevent long-term issues in your knees, back, and ankles.
If you’re in the Fort Collins area, schedule a session with a physical therapist at Up and Running Physical Therapy to assess your hip mobility and create a plan tailored to your needs. Don’t let poor mobility hold you back—take the first step toward stronger, pain-free movement today! Schedule your free Discovery Call now!
