Hip Pain
How to Reduce & Prevent it

Hip pain can arise from several factors, such as impingements, inflammation, or injuries.

Common Causes of Hip Pain

Hip pain can arise from several factors, such as impingements, inflammation, or injuries. Here are some of the most common causes:

      • Bursitis
      • Arthritis
      • Labral Tear
      • Hamstring Strain
      • Hip Flexor Strain
      • Groin Strain
      • Hip Impingement Syndrome
      • Snapping Hip Syndrome
      • Iliotibial Band Syndrome

Arthritis, particularly osteoarthritis, is a leading cause of hip pain as we age, contributing to joint degeneration. Other causes can include hip impingements, tendonitis, or labral tears due to cartilage loss.

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Ways to Resolve Hip Pain

A lack of hip mobility and flexibility can lead to muscle imbalances, postural issues, and injuries. Improper movement patterns can accelerate joint wear and tear, resulting in hip pain.

To avoid or alleviate hip pain, MoveU recommends mastering proper body mechanics. While massages and stretches provide temporary relief, the key to a pain-free life lies in understanding and improving how you move.

Hip Pain Exercises

Hip Pain Relief

Your hips, along with your back, knees and feet, play a crucial role in supporting your body. These areas bear the majority of your weight, making them more prone to degeneration as we age. While wear and tear are inevitable, learning proper body mechanics can help you distribute weight effectively, reducing stress on your hips and preventing hip pain.

Pain Relief Routines

What is Hip Pain?

Hip pain refers to discomfort in or around the hip joint. It can stem from various causes including injuries, arthritis, poor posture, faulty movement patterns, or inflammation. Early signs of hip pain often include stiffness, soreness, and inflammation. By learning proper body mechanics now, you can prevent hip pain and maintain healthy hips in the future.

Identify Cause of Hip Pain

Comprehensive Body Alignment Programs for Better Movement and Health!

Our membership offers programs that focus on different areas of the body, so you can learn how to properly align, and move, your entire body to promote even forces on the body’s joints and muscles. Our membership guides you to move better, to feel better, and ultimately live better.

"MoveU has empowered me with movement education and body awareness so that I can finally become my own coach. No longer reliant on external assessments, I’m starting to see and feel what I need to fix in my own body!

Through MoveU, I’ve already made decent progress on my anterior pelvic tilt, rib flare, forward head posture, rounded shoulders, breathing mechanics, and some rotation in my pelvis & shoulders”

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“I was diagnosed w/ 4 herniated discs: L1,2,4,5, bulging C3,C6 & 2 labral hip tears. I had become a shell of myself. I had stopped being social, as I was constantly tired & chronic pain had taken over.

 I decided to do the 90-day challenge, which completely changed my life. I began to truly trust my body again! I am no longer scared of a flare up, as I know how to handle it. I have returned to a full work schedule, I have hiked several 8-12km hikes in high elevation, I can roll around on the floor and play with my pup. Most of all I have gained my joy and freedom back!”

- Giada, MoveU Member

"I enrolled in MoveU because I had dealt with chronic low back, hip and glute pain/debility for over 6 years. I put all my focus into the program.

In one week I felt a difference. In 3 months my hope was completely restored. By 6 months I was living pain-free. I went days without feeling an uncomfortable sensation or pain.

I even stopped worrying about sneezing or running around in the snow with my dog. All these things would have sent me to the couch previously."

- Karly, MoveU Member

Mobility Exercises for Hips

A lack of hip mobility can affect your joints and lead to injuries. Having full range of motion in your hips decreases your risk of injury and improves your flexibility, stability, and strength. Here are 4 mobility exercises for your hips:

Mull Stretch or 90/90 Hip Stretch

  • Sit down on the floor/yoga mat and get into a 90/90 stretch facing the front of the mat by placing your right knee in front of your right hip and your left knee straight out from your left hip–both knees at 90 degrees. 
  • Gently press your left hip forward to try to square your hips to the front of the mat. Breathe.
  • Slowly lift your left knee and continue to twist your left so that the left knee becomes the front knee and the right knee is to the side of the right hip. Breathe.
Note: Keep your core tight and your body as upright as possible. You can place your hands behind you to help. Ideally you will work up to doing this without using your hands. If your hip joint is not mobile or flexible then your body is likely compensating for this immobility in another area of your body such as your core or knee, which can contribute to core or knee pain.

Hip Cars (Controlled Articular Rotations)

A hip CAR takes your hip joint through its full range of motion. Here are the steps on how to properly execute this exercise:
  • Stand with your feet hips width distance apart and hold onto a bar or wall for support with your left hand.
  • Activate your abs and lift your right knee up to about hip height into hip flexion, keep your toes pulled up towards your shin.
  • Bring  your right knee out to the side as far as you can without letting your hips rotate.
  • Turn the sole of your lifted foot up to the wall behind you (you are now in internal hip rotation).
  • Press the knee back as far as comfortably possible, then slowly lower it underneath the hip completing your hip’s full range of motion.
  • Reverse the motion and then repeat it on the left side.

Bear Sit

The bear sit stretch can help to improve the external rotation of your hips. Here’s how to do it:
  • Sit on the floor with your knees wider than your hips and bent at 90 degrees.
  • Hold your ankles and allow your knees to fall open (your soles will turn in).
  • Sit up tall, finding a neutral position.
  • Hold for 60 seconds as you breathe and slowly work to drive your knees outward, making this stretch more active.

Butterfly Stretch

The butterfly stretch targets the adductor muscles. It is a seated hip opener that relieves hip tightness and improves hip flexibility. Here’s how to do the stretch:
  • Sit on the floor/yoga mat with the bottoms of your feet touching. Ensure you sit up tall with an elongated spine.
  • Hold this stretch for between 30 seconds and 2 minutes. Breathe.
  • Try hinging forward at the waist to enhance this stretch.
  • Move your feet farther from your body and bring them closer to your body to vary the stretch.

Hip Exercises For Pain

MoveU TESTIMONIALS: REAL PEOPLE, REAL STORIES.

“I’ve had numerous crashes and falls, and chronic pain (neck, back, and hips) - for many years. I’ve also gone to the chiropractor for years. Getting adjusted every week for the rest of my life for temporary relief is unsatisfactory. MoveU is my solution! The back and core and hips and glutes programs in the MoveU membership are transformational.”

- Audrey, MoveU Member

“I had been experiencing a revolving door of unexplained chronic pain along my spine for 5 years (neck, shoulders, mid and low back, hips). In the past 5 years I've seen 2 chiros, 3 physios, 4 massage therapists, a podiatrist—they've all had a different theory about what was causing my pain.

Then I found MoveU and it seemed like exactly what I needed.  I've done 90 days of the MoveU method and I'm loving it. It can be hard to self-motivate some days, but it's great that I can train with confidence at my own pace from home knowing that I have support and community in the app. The program helped me stop worrying about how to solve my pain and gave me a plan to focus on and clear steps to follow.  

I love dancing, gardening, hiking, SUP, nordic skiing, and ice skating. I'm excited to be doing some of these with less pain already, only 3 months into a 12 month membership to fix my shit!”

- Taylor, MoveU Member

“Years of chronic pain brought me to MoveU. Diagnoses: hypermobility, hip dysplasia, snapping hip w/pain, lumbar/thoracic scoliosis, c6/c7 anterolisthesis, multiple disc bulges & osteoarthritic changes throughout the spine. Surgeries: 2013 hip arthroscopy for labral tear/bursectomy/iliopsoas tendon release.

This MoveU90, I chose to be fully committed. For the first time in 35+ years, I found self empowerment, the real gift of MoveU! I’m lifting upper body several times per week & I feel so strong! I truly KNOW all is possible! EIGHT years of daily chronic pain is gone! I returned to work in healthcare with zero daily pain thanks to the Moveu essentials”

- Tracey, MoveU Member

“I enrolled in the MoveU membership in 2021 for a hip injury and tension headaches. I've had many injuries in my young lifetime, and after all of the interventions (e.g. physical therapy, chiropractic services, dry needling, massage therapy, acupuncture, cortisone shots, meditation, yoga, journaling, and surgery), this has been the ONLY intervention that has actually improved my pain.”

- Hannah, MoveU Member

Expert Help for Hip Health

Our expert coaches are dedicated to guiding you towards hip pain relief. With personalized feedback and expert guidance, you'll have the support you need to progress safely and effectively. Post your photos or videos for tailored advice.

Engage in Real-Time

Join our monthly live in-app events where our experts discuss total body alignment, hip pain relief topics, and answer your questions in real time. Connect with other members of our community for support.

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