Derek L. Hill, D.O.

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The Importance of Hip Strength For Women

Posted on 06.3.14 | 5 Comments

Workout With Fitness BallAccording to the Journal of Orthopedic and Sports Physical Therapy, weak hip muscles contribute to poor hip motion which can cause back, hip and knee pain. Repetitive strain injuries of the hip, knee and ankle joints can also develop as a result of weak hip joint muscles.

Weak hips have also been implicated as the causes of sciatica, iliotibial band syndrome (ITBS) and patellofemoral joint pain (runner’s knee). A study reported in the Clinical Journal of Sport Medicine found that runners who had injuries had weaker hip abductors and flexors on their injured side.

Another study by Ireland et al that evaluated 15 women with runner’s knee found that injured runners had weaker muscles that abduct and externally rotate their hip joints when compared to those who were not injured.

Strong hips are therefore important for women since they reduce the risk of developing numerous injuries. For those who have already sustained these injuries, strengthening the hip muscles can relieve the pain, since the Journal of Athletic Training reports that increasing the strength of the hip abductor muscles reduces patellofemoral joint pain.

SINGLE LEG BRIDGE

One of the easiest hip exercises is the single leg bridge, which strengthens the gluteal muscles that extend and abduct the hip. To do this exercise, lie facing upward and bend your knees while ensuring that your feet are flat on the floor. Straighten the right leg and lift it about 15 inches from the floor. Tighten your abdominals and lift your hips until you make a bridge with your trunk. Hold the position for 3 seconds and then slowly lower your body. Do 10 repetitions of this exercise on each side.

BALL BRIDGE

Another simple exercise that strengthens the extensors and abductors of the hip joints is the ball bridge. To do this exercise, lie supine and rest your straight legs on a therapy ball. Tighten your abdominals and lift your backside from the floor until it forms a straight line with your legs. Hold this position for 3 seconds and then slowly lower your body. Do 10 repetitions on each side.

CLAM EXERCISE

The Journal of Orthopedic and Sports Physical Therapy also reports that the clam exercise can be used to strengthen the hip. To do this exercise, lie on your right side with your knees bent and rotate the top leg upwards. Change sides and repeat with the other leg.

Since not all hip, knee and back pain is caused by weak hip muscles, always consult your doctor before embarking on any new exercise program.

Written by: Marian Kim, Rust Built, Marketing Services

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Categories: Articles Tags: Clinical Journal of Sport Medicine, hip abductors, hip joints, hip muscles, knee pain, Orthopedic and Sports Physical Therapy, patellofemoral joint pain, Repetitive strain injuries

Comments

  1. Pearlene says

    July 16, 2014 at 11:28 pm

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  2. Bernita says

    November 24, 2014 at 4:12 am

    Hip strengthening is important for females because their hip strength is significantly less and the sinking of the knee inward is more prevalent. Really good article, Marian. Write more. Keep going.

    Reply

Trackbacks

  1. Common Causes of Hip Pain in Women | Derek L. Hill, D.O. says:
    October 7, 2014 at 8:06 am

    […] hernias are other causes of hip pain in women. These usually develop in pregnant women due to the added pressure on the wall of their abdomen […]

    Reply
  2. The Importance Of Hip Strength For Women | Marian Kim MD says:
    October 11, 2014 at 9:15 pm

    […] Learn why as a woman you strengthen weak hip muscles and learn the specific exercises to help you do so in The Importance Of Hip Strength For Women. […]

    Reply
  3. Eat to Lower Inflammation with Vitamin C - Strawberry Cheesecake Parfaits - Derek L. Hill, D.O. says:
    August 9, 2019 at 12:33 pm

    […] for arthritic inflammation and pain. The USDA recommends 75 milligrams per day of Vitamin C for women and 90 milligrams for men. Foods high in Vitamin C include bell peppers, kale, spinach, and berries […]

    Reply

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