How to Lift Weights and Protect Your Hips

March 17, 2014 by  
Filed under The Fitness Bug

Some people develop bad hips because of their genetics, while others may become involved in an accident that causes damage to their hips. Still others might make poor dietary choices that weaken their hip bones and cause excessive pain, especially during exercise. Regardless of the reason, individuals who have hip pain need to be especially careful with their form while lifting weights if they want to avoid causing further pain and damage to the hip area. Here are a few helpful suggestions for how to lift weights while protecting your hips.

Wear Proper Attire

If you have weak or damaged hips and would like to avoid injuring them even further, you need to remember that quality shoes provide the foundation for good form. Individuals who wear worn out or uneven shoes are more susceptible to hip injuries due to slipping or bearing weight unevenly. A sturdy, high-quality pair of shoes can go a long way in helping you achieve the traction and support you need in order to keep good form while lifting weights.

Talk to a Physician

Some types of hip injuries can be worsened during weight lifting, which is why it is important for individuals who have damaged hips to talk to a physician before starting a weight lifting routine. A physician may be able to recommend weight lifting exercises that can strengthen the hip area, while discouraging exercises that may cause further damage to weakened hips. If the hip injury is recent, a physician may recommend rest for a period of time before returning to any type of strenuous activity.

Proper Posture

Improper weight lifting posture can easily contribute to hip pain and injury. In order to reduce the risk of irritating the hip joint, you should make sure that you understand proper positioning and posture for each weight lifting exercise prior to performing it. It is a good idea to spend a few minutes before each workout perfecting technique and body positioning. Individuals who spend time working on their technique are more likely to make it through their weight lifting workouts with minimal damage to their hip joints or other areas of their bodies.

Start Small

It can be tempting to dive right into a difficult workout after being sedentary for a period of time, but it is important for individuals with bad hips to start out slowly in order to prevent further injury. Instead of starting out with heavy weight and a high number of repetitions, individuals with weak hips should start out with low weight and a low number of repetitions and slowly work their way up over time.

Know When to Stop

For many people, the hardest part about protecting their hips while weight lifting is knowing when to stop. Many people push themselves past the initial warning signs and end up in the hospital, doctor’s office, or flat on their backs in pain. Recovering from a hip injury after pushing your body too hard can take a long time, so it is wise to stop lifting weights at the first sign of discomfort.

While hip pain and discomfort can make it more difficult to participate in a lot of activities, you may be able to participate in a weight lifting routine with minimal pain if you check with your physician, wear proper clothing, follow good form, start small, and know when it is time to stop.

Please feel free to contact Ella Gray at ella.l.gray@gmail.com with any questions you may have.

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