What is Hip Pain?

Hip pain can feel like a deep ache or sharp twinge in the hip joint, often caused by tight hip flexors, weak glutes, or poor posture. Sitting for long hours is a common culprit, as it shortens your hip flexors and weakens stabilizing muscles.

Where Does It Hurt?

• Deep in the Hip Joint: Pain is often felt in the groin or front of the hip.
• Outer Hip: Discomfort here might be related to the gluteal muscles or the IT band.
• Lower Back and Thigh: Pain can radiate if the hip muscles are excessively tight.

What Muscles Are Involved?

• Hip Flexors: These muscles, including the iliopsoas, tighten from prolonged sitting.
• Glutes: Weak glutes fail to stabilize the hip, leading to overcompensation.
• Adductors: These inner thigh muscles can also contribute to imbalances and pain.

How to Relieve and Avoid Hip Pain

Relieve:

• Stretch your hip flexors with lunges or pigeon pose.
• Strengthen your glutes with bridges or clamshell exercises.
• Apply 206B for soothing relief.
• Stand and move around regularly and avoid prolonged sitting.
• Incorporate dynamic warm-ups before activities to activate your hip muscles.

• Strengthening your core along with your hip muscles creates a solid foundation, helping to prevent imbalances that cause pain.