Hip Mobility Impacts Joint Function, Can Help Prevent Injuries and Contributes to Overall Wellness

As explained by the National Academy of Sports Medicine, “human movement is an amazing orchestra of muscle contractions controlled by the central nervous system to create joint actions to accomplish specific tasks. The motor tasks can be as simple as raising a glass of water or as dynamic as an explosive golf swing.”

There are ten main joints that help support the body including the hip joints. The hip joints are anatomically complex and contain more than fifteen muscles that work together to provide stability, to not only the hips, but also the lower back and knees. Mobility in the joints is directly linked to not only stability but injury prevention and overall wellness too. 

According to Mark Sisson, author and founder of Primal Kitchen, “our hips are obviously designed to generate a ton of power. The ligaments, the tendons, the musculature, and the bones in that region are all dense, hardy, and robust – they’re made for activity and mobility – but too many people are selling their hips short. And when that happens, the other joints and muscles have to pick up the slack. It’s an adaptive mechanism that perhaps any multi-limbed animal possesses: the quick substitution for an injured limb/joint by an adjacent one. It’s not meant to be a lasting solution, though.” 

“Restoring hip mobility will help in several areas. It should reduce or eliminate lower back and/or knee pain stemming from overcompensation. It should improve your power output by allowing you to fully engage your posterior chain. Most of all, hip mobility will improve your relationship with the rest of your body,” he continues. 

The practice of attaining, or maintaining, hip mobility is simple. First, consider a stretch routine to keep joints and muscles active, strong and flexible. Second, avoid sitting for long periods of time. The sitting position weakens the glutes and shortens the hip flexors, so consider standing up, at a minimum, every so often, or going on short walks throughout the day. Lastly, incorporating Pilates, whether it be in a studio or through Niche Pilates Online, is another  way to strengthen the hips while focusing on stability and mobility. The practice of Pilates focuses on intention and alignment, so whether it’s a full body workout, or a fifteen minute stretch, the entire body is sure to benefit from the mind and body principles practiced in Pilates. 

In conclusion, hip stability and mobility play a critical role in how the rest of the body functions and overall feelings of strength and wellness. By focusing on the stability and mobility of this large joint, you’re enabling the rest of your body to function properly. 

Citations 

BridgeAthletic. (2022, August 4). Designing a Strength Program: Importance of Hip Mobility. BridgeAthletic Blog. Retrieved March 16, 2023, from https://blog.bridgeathletic.com/designing-a-strength-program-importance-of-hip-mobility 

Lapidos, R. (2020, October 7). I’m a Physical Therapist, And This Is How I Maintain Hip Mobility When I'm Home All Day Long. Well+Good. Retrieved March 16, 2023, from https://www.wellandgood.com/importance-of-hip-mobility/amp/ 

Marty Miller, ATC.. (n.d.). Mobility and Stability: Joint Functions When We Move. NASM. Retrieved March 16, 2023, from https://blog.nasm.org/certified-personal-trainer/mobility-and-stability-joint-functions-when-we-move 
Sisson, M. (2014, March 26). The Importance of Hip Mobility. Mark's Daily Apple. Retrieved March 16, 2023, from https://www.marksdailyapple.com/the-importance-of-mobility-the-hips/