Some individuals who perform leg lifts end up with hip pain. Leg lifts can be executed in various ways with every variation focusing on a different group of muscles. Since this exercise involves the tendons and muscles of the hip joints, it can lead to hip pain due to an unrelated injury or the form of the individual places too much strain on the hips. In such cases, it is best to take a break or reassess the form of the individual to alleviate the symptoms.
A common source of hip pain is a strain on the hip flexor muscles which is a muscle group in the hip joint that is responsible for lifting the leg. Those who love to run as well as other athletes can suffer from strained hip flexors since the muscles are not properly stretched before activity.
Among the exercises ideally recommended to stretch out these muscles is no other than leg lifts. If the hip pain occurs while performing leg lifts which is similar to the discomfort experienced when stretching the other muscle groups, he/she should simply continue with the leg lifts but done in a careful manner.
What are the various versions of leg lifts?
Leg lifts are performed by resting on the back and then lift the legs together at a straight manner with the lower back pushed against the floor.
The side leg lifts are executed by resting on the side with the legs straight and then lift the top leg a few inches until it is even with the hip.
The leg lifts can also be performed while standing and holding onto the rear part of a chair while alternating one leg backwards and then the other while making sure that they are straight the whole time.
What to do when hip pain strikes?
If performing any of these leg lift exercises triggers hip pain, it is vital to focus on the form. In case the individual utilizes ankle weights, they should be removed and execute the exercise without them.
You can add more weights once the individual feels better and stronger. If hip pain starts once the legs reach a certain angle or height, it simply means that the individual is overdoing it and strains on the tendons or muscles. All you have to do is minimize the degree of lift and check if it helps relieve the pain. For those who perform the standing version of the exercise, be careful to avoid swinging the legs back and forth since this can damage the hip muscles.
When to seek medical care
Once the hip pain manifests while running or other activities aside from leg lifts, it is best to seek medical attention since it might be bursitis or even a fracture. If the individual feels hip pain after performing leg lifts but not during other exercises, it is best to consider alternative stretches that places minimal strain on the hip muscles and joints.
A simple activity is to get down on one knee with a towel below the knee for comfort and with the other front knee bent. Since there is no bending at the waist, the individual can lean forward so more weight is on the front leg. There should be a stretch in the upper thigh muscle of the opposite leg. This should be held for about 30 seconds without straining and then switch legs.