Hip Strengthening Exercises

Prevent hip injuries before they happen by using these hip strengthening exercises and stretches for skimboarders.

Silvia

Silvia "Steezy" Garavito is a professional female skimboarder for Victoria Skimboards as well as fitness and health enthusiast.

Types of Hip Injuries

Hip Pointer:

A hip pointer is a deep bruise or contusion caused by a direct hit or falling hard on your side (see: Fall with Style).

Bursitis:

Your body has small sacs of fluid (bursa, or bursae for plural) in the joints which act as shock absorbers and cushions between bones and the surrounding soft tissue. Bursitis is when the sacs become irritated and swell up from getting hit, overuse of the joint and/or not warming-up prior to skimboarding.

Muscle Strain: Groin, Hamstring, Flexor

The muscles around the hip and pelvis area can become strained when they are over used, pulled or stretched beyond their capacity, causing weakness, pain and spasm. The most common hip strains are groin pulls, hamstring and flexor strains.

Strains come in 1st, 2nd or 3rd degrees:

  • 1st Degree: one of the muscles has been stretched or slightly torn.
  • 2nd Degree: a partial tear of the muscle or tendon.
  • 3rd Degree: the muscle or tendon is completely severed.

Recovery can range from a few days to a few months, depending on the damage.

Hip flexor strains are often caused by kicking and sprinting motions. Lack of flexibility, cold weather and/or an inadequate warm-up are also contributing factors.

Dislocation:

A dislocated hip is a very common hip injury. The hip becomes dislocated when the thighbone slips out of its socket in the hip bone, often caused by a hard bail.

Fracture:

Hip fractures is a crack or break in one of the hip bones due to a hard impact.

Femoroacetabular Impingement (FAI)

Ya, say that three times fast!

Femoroacetabular impingement (FAI) is caused by too much friction in the hip joint. Damage occurs when the ball and socket of the joint rub too much, or in an unusual way. FAI is very common among high level athletes.

Hip Anatomy

Hip Exercises

* Download and print your free copy of all these exercises and stretches at the end of this article.

Swimming

Swimming is one of the best hip strengthening exercises to practice, especially if you have been injured, because of its non-impact, low-stress actions.

Swimming for 20 minutes on a regular basis can help to both tone and lengthen muscles and increase flexibility.

The video below offers some tips on proper swimming technique to improve hip issues for people who run a lot:


Side Lunge with Leg Lift

  • Start in a standing position with a wide stance.
  • Lunge to one side, bending your knee and keeping your back flat.
  • Inhale and push off with your bent leg, keeping your balance on your other foot.
  • In the same motion, lift your arms up and kick your leg up and out to the side.
  • Slowly lower your leg back down, back to the starting position.
  • Do two sets of 12-15 reps per side.
  • Challenge: Use a 5-10 lb weight, medicine ball or kettlebell.

Walking Forward Lunge - Elbow to Instep

  • With your arms at your sides, lunge forward on your right leg.
  • Put your left hand on the floor and bring your right elbow down to your right foot.
  • Pause here for a brief stretch, then turn your torso to the right, reaching your arm out and up towards the sky.
  • Place both hands one each side of your right foot and straighten both legs, hinging at the hips to bring your chest in toward your right leg.
  • Stand, then repeat with the left leg.

Frog Squat Jump

  • Start in a squat position, keeping your back straight and knees behind your toes.
  • Jump up explosively and reach for the sky!
  • Then quickly come back down to a squat and touch the floor.
  • Do this for about 3-4 sets of 8-15 reps, keeping a fast pace.
  • Challenge: Use a 5-10 lb weight, medicine ball or kettlebell and/or try it with your eyes closed.

Hip Stretches

Front-to-Back Hip Swing

  • Lie on your side, resting on your arm or propped up on your elbow.
  • Curl your bottom leg in a 90 degree angle for stability if needed.
  • Lift your top leg to be level with your hip, keeping toes pointed.
     
  • Swing your right leg forward as far as you can.
  • Don't move your hips or upper body and keep your abs firm.
  • Then swing your leg back behind you as far as you can, while squeezing your butt.
Hip Stretch: Front to Back Swing.

Pigeon Pose

  • From a kneeling position, place your hands down on the ground so you are on all fours.
  • Bring one leg in front of you and the other leg to the back.
  • Bend your front leg so that your knee is in line with your hip.
  • Keep the back leg straight behind you, also in line with your hip.
  • Stay in this position, or bend forward at the hips, keeping your back straight and rest on your elbows (or go all the way to the ground if you can).
  • Hold for 30-60 seconds.
  • Switch legs.

Open Lizard Stretch

step the right foot to the outside of the right hand.

2. Bend the right knee so that the right thigh is parallel to the floor.

3. Turn the right toes out slightly.

4. Come down onto your elbows, putting a block underneath the elbows if necessary.

5. Keep the neck the natural extension of your spine, press the left heel away, and keep the hips square.

Hip Stretch: Open Lizard Pose.

For more hip strengthening exercises and stretches specific for skimboarding, go to to:

Groin Injury

Knee Strengthening Exercises

SilCat Steezy's Fit Tips

Beach Fitness

Skim Fit

Download and print your free copy of all these exercises here:

Skim Training Workouts

Gear for Hip Strengthening Exercises:


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