Should you lift weights with a bad hip?
A bad hip can happen to anyone, and while you can lift weights with a bad hip, it is important to follow guidelines very closely in order to prevent further irritation or injury of your bad hip.
Exercise should be performed proactively to help prevent getting a bad hip and it can also be done to improve the symptoms that accompany a bad hip.
The hip works by rotating like a ball in the socket. There is cartilage present to help absorb the shock of the various movements your hip can make.
When your cartilage becomes damaged or merely wears thin after years of use, also known as aging, you are more prone to developing pain in your hip. A bad hip can involve thinning cartilage, inflamed cartilage, rheumatoid arthritis, and osteoporosis (decayed bone).
Depending on the severity of your bad hip, you may be able to relieve symptoms simply by getting rest, or you may need hip replacement surgery.
In any situation, you should lift weights to prevent a bad hip and you should lift weights (with your doctor’s clearance) to strengthen a bad hip.
Proper exercise can help with not just fortifying your muscles, but with losing weight as well. Taking off any unnecessary or excess weight can relieve much pressure from an overburdened hip.
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What Is the Right Way to Lift Weights With a Bad Hip?
If you already have a bad hip, you may need to consult with your physician before lifting weights. He or she may recommend rest initially which would then be followed up by light exercise.
If your hip pain is not severe, you may be able to resume your regular exercise workout plan. However, it is important to reduce the weights for any exercise that may strain or irritate your hip.
Proper posture and proper form are essential when you lift weights. If you lift weights incorrectly you put undue strain on various parts of your body, frequently injuring the back and hips.
When you first start lifting weights it is important to start with very light resistance. You can always work your way up quickly if the weights are too light, but the idea is to start slowly to prevent causing any injuries. This is especially true if you already have a bad hip.
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What Is the Right Way to Lift Weights to Prevent a Bad Hip?
If you don’t have a bad hip you can usually begin your workout plan right away. However, all forms of exercise should first be approved by your physician. He or she can tell you what to work on, such as losing 10 pounds, or what to watch out for, such as exceeding a certain target heart rate on aerobic intensity levels. Here is a reasonable approach:
- When you first start lifting weights, start slowly and choose a light weight resistance. Focus more on proper technique instead of on bodybuilding itself. Proper technique will actually help you develop muscles quicker and reduce your risk of getting hurt.
- Every time you can properly complete three sets of 12 to 15 repetitions on an exercise, then you can increase your weight resistance. Each time you start a new weight resistance you will start over in the number of reps you can do.
- For example, if you do an exercise for the first time and choose a 10 pound weight, you will try to do that exercise for up to 12 to 15 times. You will then repeat that set for the same number of repetitions, such as 11, each time.
- After one week, you are able to do 13 repetitions and then by week two, you have progressed to doing three full sets of 15 repetitions each. At this time you can move up to a fifteen-pound weight and then start over with how many repetitions you can do. You may only be able to do five or seven initially. Either way, you will build to 15 repetitions and then increase your weight resistance again.
While you must always be sure to maintain proper form and technique, it is especially important to make sure you are vigilant every time you increase your weight resistance. That is because the new challenge can cause you to focus more on the strength training part instead of the safety aspect.
By lifting weights correctly you are able to build your muscles so that they become bigger and stronger. This helps protect your skeletal muscle and keeps your bones, joints, and cartilage in better shape, which can prevent or delay getting a bad hip.
Other Than Weightlifting, What Can Be Done for a Bad Hip?
Weightlifting is a great form of exercise, but there are also other things that can be done for a bad hip. Heating ointments, massage, and anti-inflammatory medicine can bring quick relief.
On a long term basis, it is a good idea to make some lifestyle changes that include exercising regularly, wearing the right shoes, and losing excess weight.
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