Hip pain and dysfunction can put a real damper on activities such as squatting, running, hiking etc...This is my guide to to optimizing hip joint health so you can keep crushing the gym and enjoying all of life's adventures. 

 First we must appreciate the hips' complexity

The hip joint is a unique joint in that it is intended to be both super mobile and very powerful so we need a harmonious balance of strength and mobility training.

It is also important to recognize that movement at the pelvis and low back has a relationship to how the hip joint is functioning and vice versa. Sometimes we find that the hip compensates for a problematic low back and sometimes we see the opposite where the spine is compensating for a troublesome hip.

Eitherway, movement and function at both regions should be optimized when it comes to keeping the hip healthy.

 Prioritize rotation

As a ball and socket joint, the hip should have a large rotational capacity. Unfortunately many of our primary gym movements ie. squat, lunge, hinge focus only on flexion and extension at the hip without addressing rotation. 

From a rehab perspective the first movement we want to restore and optimize in the hip is both internal and external rotation. Once movement is optimized we then want to strengthen those ranges of motion. 

From a performance perspective, we want to maintain rotational mobility and strength and this helps preserve the joint cartilage and overall joint function. 

 Address muscle imbalances

Generally speaking we want a comprehensive strength approach for all the muscles that support the hip. There are, however, a few notoriously weak links and undertrained muscle groups

• Hip rotators- these are the muscles deep inside the hip that not only rotate the joint but aid in stability
• Hip abductors- these are the muscles on the outside part of the hip that aid in stability of the pelvis and play a huge role in single leg stability when we run, hike, walk etc... 
• Hip flexors- these are the large muscles in the front of the hip that are frequently stretched but rarely strengthened. They are powerful movers of the hip joint and also play a role in stabilizing the low back
• Hip adductors- these are your inner thigh muscles and provide stability at the pelvis, hip and knee joints. They are also frequently stretched, but rarely strengthened

 Maintain range of motion

If you don't use it, you lose it. This is especially true with joint range of motion. 

Our joint cartilage doesn't have great blood supply which means the only way nutrients get in the joint and waste product gets flushed out is through movement. 

To reap the benefits of preserving joint cartilage, we need to make sure the joint is regularly moved through its full range of motion making sure to capture all directions of movement. This should be considered maintenance work to prevent pain, injury, or dysfunction

Having healthy hips is crucial for being able to maintain an active lifestyle. 

If you would like a structured program to follow, I developed a 5-Phase Online Rehab Program that will give you the exact blue print that I use in the clinic to coach people all the way from a dysfunctional hip to top tier performance. 

Click HERE to learn more about the program and get started.

Yours in health, 

Jamie