Best and Worst Exercise Machines for Hip Flexor Pain Relief

The Importance of Hip Flexor Exercises for Chronic Hip Pain

Hip pain is an extremely common complaint that affects people of all ages. The hip joint bears the brunt of your body weight when you walk, run or jump. It also allows you to bend, twist and reach. With such demands on the hip joint, it's no wonder that hip pain is so prevalent.

There are many potential causes of chronic hip pain including osteoarthritis, rheumatoid arthritis, bursitis, tendonitis, muscle strains, and even pinched nerves. No matter what the underlying cause, exercise is widely recommended as part of an effective pain management plan.

Certain exercises can help strengthen the muscles around the hip joint, improve flexibility, and take pressure off inflamed tissue. However, not all exercises are right for someone with chronic hip issues. The wrong movements can potentially exacerbate pain and cause further injury.

When putting together your exercise routine, it's important to choose options that will benefit, not strain, your sore hip. Here's a look at some of the most common exercise machines and whether they are recommended for hip pain or best avoided.

Treadmills

Treadmills provide an excellent cardio workout that is low impact on your hips. Walking on a treadmill allows you to control your pace and intensity. Most treadmills also have shock absorption built into the belt which cushions each foot strike.

Begin with short sessions of just 5-10 minutes of walking at a moderate pace. Slowly increase the duration and intensity as your hip pain allows. Make sure to maintain good posture and proper form on the treadmill. Holding the handlebars lightly can help with balance.

Pros

Low impact on hips
Shock absorbing
Adjustable speed/intensity
Can precisely control movements

Cons

Upright position may aggravate certain hip problems
Repetitive motion may cause irritation

Ellipticals

Like treadmills, elliptical trainers provide an aerobic exercise option that is low impact on the hip joint. The smooth elliptical motion doesn't pound your hip the way running would.

elliptical also allows you to actively work both your lower and upper body at once. This helps increase your heart rate and calorie burn without having to bear as much weight through your hip compared to other cardio machines.

Go slowly at first until your body adjusts. Make sure to maintain proper posture and limit any sideways bending or twisting that exacerbates hip pain.

Pros

Low impact cardio option
Works upper and lower body
Adjustable resistance levels
Upright position improves core strength

Cons

Some find motion awkward at first
Upright position may aggravate certain hip problems

Stationary Cycles

Stationary bikes, or indoor cycling bikes, allow you to simulate riding a bicycle while remaining safely indoors. They are a great low impact cardio choice when hip pain is an issue.

The seated position of biking takes pressure off your hip joint. The circular pedaling motion mobilizes the hip through a controlled range of motion. Resistance and pace can be adjusted as your hip pain allows.

Proper bike fit is important, however. Make sure the seat is at an appropriate height so that your legs have a slight bend at the bottom of the pedal stroke. Handlebars should be close enough to avoid overreaching.

Pros

Low impact, seated exercise
Hip mobilization in circular pattern
Adjustable resistance
Can precisely control body position

Cons

May irritate hips for some
Limited motion for lower body

Rowing Machines

Rowing machines provide an intense, full body workout involving both upper and lower extremities. However, the repetitive rowing motion may aggravate certain hip problems.

The seated position helps take pressure off the hips compared to exercises like running. But the extended leg motion required in rowing could cause impingement in those with limited hip mobility.

If you want to use a rower, go slowly and focus on proper form. Make sure you aren't straining through discomfort or compensating by contorting your body to complete the exercise.

Pros

Total body workout
Adjustable resistance
Low impact if proper form used

Cons

Repetitive motion may inflame hips
Requires hip mobility/flexibility
Weight put through extended legs

Stair Steppers

Stair stepper machines simulate climbing up stairs. Although a great lower body toner, the up-down motion may be too intense on sore hips.

The impact through the hip joint with each step down can worsen pain. Problems like hip impingement or osteoarthritis often limit range of motion needed to properly perform stepping exercises.

If you want to attempt using a stair stepper, go very slowly at first to gauge discomfort in your hip. Stop immediately if you feel any increase in pain or pinching.

Pros

Mimics real world movement
Tones lower body
Adjustable intensities

Cons

Downward stepping motion jars hips
Requires good hip mobility
Upright position bears weight through hips

Hip Abduction/Adduction Machines

Hip abduction and adduction machines target the hip abductors and adductors, muscle groups on the outer and inner thighs. Strengthening these important stabilizers with targeted exercises can benefit those with chronic hip problems.

These machines allow you to work each side independently in an isolated, controlled manner. Go slowly and start with very low resistance. Focus on proper form and alignment.

Avoid pushing through hip pain or pinching. The goal should be focused strengthening of the hip musculature, not aggressively overworking the joint.

Pros

Isolate hip abductor/adductor muscles
Unilateral training
Controlled range of motion
Low starting resistance

Cons

May irritate hips if poor form used
Must be careful not to overtreat tender joints

Hip Extension Machine

The hip extension machine targets your glutes and hamstrings as you work to straighten your hips against resistance. This strengthens important hip extensor muscles.

However, the seated position and backward motion puts your hip joint in a compromised position that may strain it. The pressure through the hip crease often aggravates osteoarthritis.

It's best to avoid this machine if you have chronic hip problems. Try alternative glute/hamstring strengtheners like yoga bridges or swiss ball curls instead.