weaken and stiffen the hips. In athletes because a workout that involves the hips too much can trigger pain and injuries. For this, it is important to perform specific exercises for the hip.
, the major extensor muscle of the hip;Basically, you have to work on the back and sides of the hips. On the other hand, it is necessary to avoid too much stimulation of the fascia lata tensor (TFL or IT band), which is located right in front of the hip joint. If this muscle is used too much, in fact, unwanted pains may appear in the knee, hip or back.
to hikers, from runners to the elderly, to sedentary people.
Those with weak and stiff hips should start slowly and gently, gradually increasing. The ideal is to do them at least three times a week, in addition to a normal training routine.
on the right leg with the left leg raised.Move your left leg in a circle.
Make 20 circles in each direction.
Then repeat on the other side.
To make this exercise more difficult, increase the size of the circles and do two to three sets.
and lowering the squat position. around the lower thighs.Rotate your upper leg as high as you can, then stop for a moment. Return to the starting position.
Do one to three sets of 8–15 repetitions.
or a box to your right.
With both hands, hold a dumbbell or weight plate in front of your chest, with your arms outstretched.
Bend the right knee and place the right foot on the step.
Using your right foot, lift your left leg and bend the knee 90 degrees in front of you, still keeping your arms straight in front of you.
Slowly lower your left foot to the floor.
Do two to three sets of 8–15 repetitions on both sides.
under the feet.
Use your elbows to gently press your knees to the floor.
Feel an opening in your hips as you release tension.
After 30 seconds, stretch your arms out in front of you and lean forward.
Maintain this position for up to one minute.
The stretch can be increased by bringing the heels closer to the body.
it is good to rest and take a break from everyday activities that cause tension.In general, high-impact activities, such as sprinting, jumping, or weight lifting, should be done with extreme care. When walking on uneven ground, such as on a hike, pay special attention to your movements and try to create stability.
Exercises like squats, lunges, and step-ups can also put too much stress on the hips. Do these exercises with care and avoid them during any type of flare-up.
Training weak ankles with specific exercises is also helpful.
