If you are experiencing hip pain, there are certain exercises that you should avoid or modify to prevent exacerbating the pain or causing further injury. The exercises to avoid hip pain generally involve high-impact movements or those that place significant stress on the hip joint.

Here are some exercises to be cautious with or avoid…

1. Deep Squats – Deep squats can put a lot of strain on the hip joint and may worsen hip pain, especially if you have underlying hip issues.
2. Lunges – Traditional lunges can be hard on the hip joint, especially if done with incorrect form or excessive range of motion.
3. Running or High-Impact Cardio – Activities like running, jumping, or plyometric exercises can create impact forces on the hip joint, potentially aggravating hip pain.
4. Leg Press Machine – The leg press machine can place a lot of pressure on the hip joint, especially if the knees are bent too deeply.
5. High Knees or Running on Hard Surfaces – High-impact activities like high knees or running on hard surfaces can exacerbate hip pain.
6. Leg Raises – Straight leg raises or leg lifts done without proper support or control can strain the hip flexors and aggravate hip pain.
7. Sit-Ups – Full sit-ups can put pressure on the hip flexors and may not be suitable for individuals with hip pain.
8. Side Plank with Hip Dip – Some variations of the side plank with hip dip can be challenging for the hip joint and may not be recommended if you have hip pain.

Instead of avoiding exercise altogether, consider modifying your exercise routine to include activities that are gentler on the hips and lower impact.

Some exercises that are generally better tolerated for individuals with hip pain include…

1. Swimming – Swimming is a low-impact activity that provides excellent overall body conditioning without putting stress on the hip joint.
2. Cycling – Stationary biking or using a recumbent bike can be beneficial for hip pain as it involves minimal impact on the hips.
3. Elliptical Trainer – An elliptical machine offers a low-impact cardio workout that can be easier on the hip joint compared to running.
4. Water Aerobics – Water exercises in a pool provide resistance and support, making them ideal for individuals with hip pain.
5. Partial Squats – Performing shallow or partial squats can help engage the leg muscles without excessive stress on the hip joint.
6. Hip Bridges – Hip bridges help strengthen the glutes and hamstrings without excessive hip flexion.
7. Seated or Lying Leg Exercises – Leg exercises performed in a seated or lying position can reduce the strain on the hip joint.

Always consult with a healthcare professional or a qualified fitness trainer before starting any exercise routine, especially if you have hip pain or any other pre-existing medical conditions. They can provide personalized guidance and recommend exercises that are safe and appropriate for your specific needs and condition.