Why Hip Mobility Matters for Pain-Free Movement | Causes & Exercises

Why Hip Mobility Matters for Pain-Free Movement

Hip mobility is crucial for maintaining pain-free movement, whether you're an athlete, a weekend warrior, or simply looking to stay active and injury-free. The hips serve as a central hub for movement, influencing everything from posture to performance. Poor hip mobility can lead to compensations in other areas of the body, often resulting in pain or injury.

Renowned rehabilitation specialist Craig Liebenson emphasises that optimal hip mobility is not just about flexibility but also about strength, control, and stability. In this article, we’ll explore the causes of restricted hip mobility, its links to pain, different hip types, and the most effective exercises to improve hip function.

The Importance of Hip Mobility

The hips are a ball-and-socket joint designed for a wide range of motion. Proper hip mobility allows for efficient movement patterns, reducing stress on the lower back, knees, and even the shoulders. When hip movement is restricted, the body compensates by overusing adjacent joints, increasing the risk of injury.

Some key benefits of optimal hip mobility include:

• Reduced Lower Back and Knee Pain – Tight hips can cause excessive stress on the lumbar spine and knees.
• Improved Athletic Performance – Greater mobility enhances agility, strength, and endurance.
• Better Posture and Gait – Proper hip function supports spinal alignment and efficient walking mechanics.
• Injury Prevention – Addressing mobility deficits reduces strain on the body.

Common Causes of Restricted Hip Mobility

Several factors contribute to poor hip mobility, including:

1. Sedentary Lifestyle

Sitting for extended periods shortens the hip flexors (especially the psoas and rectus femoris) and weakens the glutes, leading to restricted mobility and improper movement patterns.

2. Muscle Imbalances

Overactive hip flexors and weak glutes often result in dysfunctional hip movement. This imbalance contributes to poor hip rotation and compensatory movements in the lower back and knees.

3. Previous Injuries

Injuries to the hips, lower back, or knees can lead to movement restrictions due to scar tissue, altered motor control, or chronic pain-related guarding.

4. Femoroacetabular Impingement (FAI)

FAI is a condition where extra bone growth along the femoral head or acetabulum creates abnormal contact between the bones, leading to pain and restricted movement. There are three types of FAI:

• Cam Impingement – Excess bone growth on the femoral head causes it to rub against the socket.
• Pincer Impingement – Extra bone extends over the acetabulum, leading to pinching of the joint structures.
• Combined Impingement – A mix of both cam and pincer types, leading to greater restriction.

FAI can cause stiffness, deep hip pain, and limited range of motion, especially during activities like squatting or running. Addressing mobility deficits while considering structural limitations is essential for effective treatment.

5. Structural Variations in Hip Anatomy

Not all hips are the same. Some individuals have more naturally mobile hip structures, while others have deeper hip sockets, which can limit certain movements. Understanding hip anatomy helps in tailoring mobility strategies accordingly.

6. Hip Capsule Types and Their Influence on Mobility

The hip joint is enclosed by a capsule that influences movement and stability. There are two main types of hip capsules:

• Tight/Restricted Capsule – Found in individuals with deep hip sockets or previous hip injuries. This type often leads to reduced hip rotation and potential compensations in surrounding joints.
• Loose/Lax Capsule – More common in those with shallow hip sockets or hypermobility. While this allows for greater movement, it can also lead to instability and increased risk of labral tears or impingement.

Understanding whether a person has a tight or lax hip capsule can guide exercise selection, ensuring the right balance between mobility and stability training.

Links Between Hip Mobility and Pain

Restricted hip mobility is often linked to pain in other areas of the body due to compensatory movement patterns. Some common connections include:

• Lower Back Pain – Limited hip extension increases lumbar hyperextension, leading to excessive strain on the spine.
• Knee Pain – Poor hip control, especially in rotation and abduction, can result in excessive stress on the knees.
• Foot and Ankle Issues – Compensations due to restricted hip movement can alter foot mechanics, increasing the risk of plantar fasciitis and Achilles tendonitis.

Exercises to Improve Hip Mobility

Craig Liebenson advocates for mobility drills that incorporate both active and passive techniques. Below are some of the most effective exercises to enhance hip mobility and function:

1. 90/90 Hip Rotations

Purpose: Improves internal and external hip rotation. How to Do It:

• Sit with one leg in front at 90 degrees and the other behind at 90 degrees.
• Rotate the hips side to side while maintaining an upright posture.
• Perform 10-15 reps per side.

2. Couch Stretch

Purpose: Stretches tight hip flexors, particularly the rectus femoris and psoas. How to Do It:

• Place one foot on a couch or wall behind you with the other leg in a lunge position.
• Tuck the pelvis under and hold for 30-60 seconds per side.

3. Hip CARs (Controlled Articular Rotations)

Purpose: Enhances joint control and active range of motion. How to Do It:

• Stand on one leg and slowly rotate the lifted leg in a circular motion.
• Maintain control and avoid compensatory movements.
• Perform 5 slow reps per leg.

4. Bulgarian Split Squat

Purpose: Strengthens the hips through a full range of motion. How to Do It:

• Elevate one foot behind you on a bench.
• Lower into a lunge while keeping the torso upright.
• Perform 8-12 reps per side.

5. Hip Airplane Drill

Purpose: Improves hip stability and balance. How to Do It:

• Stand on one leg and hinge at the hips while extending the other leg back.
• Rotate the pelvis open and closed while maintaining balance.
• Perform 5 reps per side.

Conclusion

Hip mobility is essential for pain-free movement and injury prevention. By understanding the causes of restricted mobility, recognising anatomical variations, and incorporating targeted exercises, you can significantly improve your hip function.

As Craig Liebenson emphasises, mobility training should be functional and specific to each individual’s needs. Whether you’re looking to enhance performance or simply move without pain, addressing hip mobility is a fundamental step toward long-term health and well-being.

References:

1. Liebenson, C. (2020). The Functional Training Handbook. Human Kinetics.
2. Neumann, D. A. (2016). Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. Elsevier Health Sciences.
3. Sahrmann, S. A. (2011). Diagnosis and Treatment of Movement Impairment Syndromes. Mosby.
4. Reiman, M. P., & Manske, R. C. (2019). Functional Testing in Human Performance. Human Kinetics.
5. Lewis, C. L., & Sahrmann, S. A. (2015). "Effect of Postural Alignment on Hip and Low Back Pain." Journal of Orthopaedic & Sports Physical Therapy, 45(2), 67-75.

For personalised advice on improving hip mobility, visit Neurohealth Wellness or book an appointment at our Allambie Heights clinic. Call (02) 9905 9099 or book online.

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