Having chronically tight hips can be uncomfortable and limit your mobility. Tight hips are often caused by muscle imbalances, lack of flexibility, and improper movement patterns. The good news is there are many things you can do to relieve tight hip flexors and improve hip mobility. Here are some of the top tips for loosening your hips and regaining full range of motion.
What causes tight hips?
There are a few key factors that contribute to chronically tight hips:
- Sitting for prolonged periods
- Lack of physical activity
- Muscle imbalances
- Tight muscles like the hip flexors and gluteals
- Weak muscles like the gluteus medius
- Poor posture
- Too much high-impact exercise
- Injuries
- Pregnancy
Sitting for long periods shortens the hip flexors and weakens the glutes. Tight hip flexors pull the pelvis forward, putting extra strain on the hips. Weak glutes allow the pelvis to tilt forward, also stressing the hip joint.
Poor posture like slouching or hunching over does the same thing. Too much high-impact exercise such as running can overly tighten muscles around the hips. Pregnancy, weight gain, and previous injuries also contribute to tightness in the hips.
Stretches and exercises to relieve tight hips
The best way to loosen chronically tight hips is through stretching, strength training, and myofascial release techniques. Try incorporating these exercises into your daily routine:
Static stretches
Hold each of these stretches for 30-60 seconds, repeating 2-3 times on each side:
- Seated piriformis stretch
- Figure 4 stretch
- Low lunge hip flexor stretch
- Supine hip flexor stretch with a strap
- Frog stretch
- Wide child’s pose
- Pigeon pose
- Thread the needle stretch
Dynamic stretches
Perform 10-15 reps of these dynamic stretches:
- Walking lunges
- Hip circles
- Fire hydrants
- Donkey kicks
- Hip swings
- High knees
- Squat walk
Strengthening exercises
Do 2-3 sets of 10-15 reps of these exercises 2-3 times per week:
- Glute bridges
- Clamshells
- Side-lying leg raises
- Mini-band walks
- Hip thrusts
- Step-ups
- Squats
- Lunge variations
Foam rolling
Use a foam roller or ball to apply pressure to tight areas. Roll for 30-60 seconds on each spot:
- Iliotibial (IT) band
- Piriformis
- Gluteus medius
- Adductors
- Tensor fasciae latae (TFL)
- Quadriceps
- Hamstrings
Improve flexibility with yoga
Incorporating yoga into your routine is a great way to improve overall flexibility in the hips and entire body. Try these yoga poses that target the hips:
- Pigeon pose
- Lizard pose
- Cow face pose
- Low lunge
- Half split
- Frog pose
- Reclining hand to big toe pose
- Bridge pose
Aim to practice these yoga poses for hip flexibility 3-5 times per week, holding each pose for 30-60 seconds.
Get deep tissue massage
Deep tissue massage can help release extremely tight muscles and myofascial adhesions. Make an appointment with a massage therapist and request extra focus on problem areas like the IT band, hips, glutes and quadriceps. Massage therapy helps improve circulation and loosen tight tissues.
Use a foam roller
Foam rolling is a form of self-myofascial release that applies targeted pressure to tight spots. Regular foam rolling can help improve mobility in chronically tight hips. Focus on tight muscles like the IT band, gluteus medius, piriformis, quadriceps and hip adductors. Roll back and forth over the tight area for 30-60 seconds to release muscle knots and trigger points.
Improve posture and hip alignment
Poor posture is one of the main causes of tight hips. Make sure to stand and sit tall, engaging your core. Avoid positions like crossing your legs, slouching and hunching over. Use an ergonomic pillow or lumbar support when sitting. Improving posture takes pressure off your hips and prevents the hips flexors from adaptive shortening.
Try taping techniques
Kinesiology tape applied in certain patterns may help provide support to the hip joint and surrounding muscles. Taping can help improve alignment and function. Common taping techniques for tight hips include:
- Iliotibial band
- Hip flexors
- Gluteus medius
- Piriformis
- Hip adductors
Consult a physical therapist to ensure proper taping placement and technique.
Take frequent breaks from sitting
If you sit for work, make sure to take regular breaks to get up, stretch and move around. Set a timer to remind yourself to get up every 30 minutes. Perform some quick hip stretches and mobilization exercises to counteract the effects of prolonged sitting. The less time you spend sitting, the better for your hip mobility.
Relearn proper movement patterns
Movements like squatting, lunging and bending require proper hip mobility. If you have tight hips, your body compensates and uses improper movement patterns. Meeting with a physical therapist can help retrain proper muscle firing order and movement mechanics. This may involve gait training, balance exercises, resistance band training, etc. Redeveloping coordinated movement helps relieve excessive tightness.
When to see a professional
In most cases you can successfully relieve hip tightness through lifestyle changes, stretches, exercises and self-myofascial release techniques. But there are some instances where you should see a doctor or physical therapist, including:
- Hip pain that persists despite self-treatment
- Loss of hip joint range of motion
- Weakened hip muscles
- Altered gait pattern
- Pain, clicking or crunching in the hip joint
- Sciatic nerve pain
- Numbness or tingling in the legs
A physical therapist can perform hands-on techniques to loosen your hips and prescribe specific mobility and strengthening exercises tailored to your needs. They can also assess any underlying dysfunction and rule out serious conditions. Seeing a professional ensures you get the proper treatment plan to safely relieve your tight hips.
Modify activity levels and exercise routines
Chronic tight hips are often aggravated or made worse by certain activities and exercises. While continuing normal daily activities, you may need to cut back on things that overwork and flare up your hips such as:
- Running
- High-impact sports
- Weights that are too heavy
- Squatting or lunging through a full range of motion
- Yoga poses that compress the hips
Modify your exercise routine to include more low-impact activities like walking, swimming and stationary cycling. Avoid stretches and exercises that cause pinching or discomfort in your hip joints. Gradually progress activity levels as your hip flexibility improves.
Maintain a healthy body weight
Excess weight puts additional stress on the hip joint, surrounding muscles and connective tissues. Shedding extra pounds reduces mechanical stress on the hips. Aim for a healthy body weight to prevent the hips from becoming overburdened and tightening up.
Use heat and ice therapy
Applying heat can help relax tight hip muscles and increase blood flow. Use a heating pad, warm bath or hot pack for 15-20 minutes to loosen tissues before stretching or massage. Ice helps relieve soreness and inflammation. Apply ice packs wrapped in a towel for 10-15 minutes after activity.
Consider supplements
Some supplements may support joint health and help ease tight hips when used in conjunction with stretches and exercises. Talk to your doctor before taking any new supplements. Some options include:
- Glucosamine
- Chondroitin
- Turmeric
- Omega-3 fatty acids
- MSM
Make sure to select high-quality supplements from reputable brands. Give supplements 2-3 months to take effect. Note any changes in your hip flexibility or pain levels.
Use topical pain relievers
Over-the-counter creams like Voltaren, Aspercreme and Bengay contain anti-inflammatory ingredients to help temporarily relieve hip soreness and tightness. Massage these creams into tight spots for rapid cooling pain relief.
Consider hip injections
For severe cases of chronically tight hips, corticosteroid injections may provide symptomatic relief. Corticosteroids help reduce inflammation and loosen tight tissues. Injections can temporarily restore range of motion and function. However, results are often short-lived and multiple injections may be needed. Talk to an orthopedic specialist to see if injections are appropriate for your situation.
Try PNF stretching techniques
Proprioceptive neuromuscular facilitation (PNF) stretching uses alternating contraction and relaxation phases to trigger reflex relaxation of the muscle. This allows for greater stretch tolerance. Have a partner move your hip into a stretched position, then contract the muscle for 5-10 seconds against resistance before relaxing into a deeper stretch for 30 seconds. Repeat several times on each side.
Avoid activities that aggravate tight hips
While working to improve flexibility, avoid activities that flare up symptoms in your hips. This may require cutting back on sports, exercise and hobbies that involve repetitive hip movements or strain. Let pain be your guide – if it hurts, don’t do it. Give your body adequate rest between bouts of activity.
Perform hip CARs
Controlled articular rotations (CARs) involve gently moving the hip joint through its range of motion to help mobilize the joint. Lie on your back and actively flex, extend, abduct, adduct, internally and externally rotate the hips without forcing any movements. Perform 10-15 reps of each direction daily.
Conclusion
Chronic tight hip flexors can be frustrating and limit activity, but there are many conservative treatment options to help regain mobility. Stretching, strengthening exercises, massage, taping, posture correction and activity modifications can all provide relief for tight hips.
Be patient and consistent with hip stretches and exercises – it can take weeks or months to permanently lengthen shortened tissues. See a physical therapist or doctor if tightness persists despite self-care. Proper assessment and prescription of therapeutic exercises can help get your hips moving freely again.