Overcoming Hip Pain: Support for Returning to an Active Lifestyle Managing Persistent Hip Discomfort

Do you feel discomfort in your hips while walking, climbing stairs, or bending down? Hip pain can affect your ability to carry out day-to-day tasks and enjoy your usual activities. A physiotherapist can work with you to help manage your symptoms and improve your mobility.

Understanding Your Hip Joints

Your hips are ball-and-socket joints, where the thigh bone (femur) fits into the hip socket (acetabulum) of the pelvis. A layer of cartilage cushions these joints, reducing friction during movement. Over time or due to injury, this cartilage can wear down or become damaged, leading to pain or reduced function.

Common causes of hip discomfort include:

• Osteoarthritis: This degenerative condition may occur as the cartilage in the joint gradually wears away, often leading to stiffness or reduced mobility.
  
• Tears and Injuries: Tissues such as ligaments or cartilage may tear due to an acute injury or repetitive stress.
  
• Bursitis: Inflammation of the bursae—small, fluid-filled sacs that cushion bones and soft tissues—can cause localized tenderness around the hip.
  
• Muscle Strain: Overuse or sudden movement may strain the muscles or tendons around the hip joint.
  

In some cases, hip discomfort may also result from fractures, dislocations, or certain medical conditions. If you experience sudden or severe pain—particularly following a fall or accident—please contact a medical professional promptly.

5 Pool Exercises For a Full-Body Workout

Exercising in water can provide a great full-body workout without some of the drawbacks of land-based exercises. 

1. Walk in water. It targets your arms, core, and lower body. Keep your arms in the water and move them as you walk. Engage your core and stand tall.

2. Water arm lifts. Using foam dumbbells will help add more resistance. Stand in water up to your shoulders. Hold the dumbbells at your side, with your palms facing up. Draw your elbows in close to your torso as you lift your forearms to the height of the water. Rotate your wrists to turn your palms facedown. Lower your arms back to the starting position. Do 1-3 sets of 10-15 reps.

3. Lateral arm lifts. This exercise, which targets your upper body, is also best done with foam dumbbells. Stand in water up to your shoulders. Hold the dumbbells at your side. Raise your arms to the side until they’re level with the water and your shoulders. Lower your arms back down to your sides. Do 1-3 sets of 8-14 repetitions.

4. Back wall glide. This exercise helps to activate the muscles in your core and lower body. Hold onto the pool ledge, tuck your knees into your chest, and press your feet into the wall. Push off from the wall and float on your back as far as you can. Draw your knees into your chest, press your feet down to the bottom of the pool, and run back to the wall. Continue this exercise for 5-10 minutes.

5. Leg kicks. This exercise works the muscles in your core and legs. Use ankle weights to make it more challenging. Hold onto the pool ledge or hold a kickboard. Alternate flutter kicking, scissor kicking, breaststroke kicking, and dolphin kicking. Do each kick for 1-3 minutes.

Water workouts are an effective way to boost your cardio fitness while strengthening your major muscle groups, but as with any new exercise program, always speak to your physiotherapist first. Contact South Sherbrook Therapy to see if aquatic exercise is right for you!