7 Exercises to Help Hikers with Hip Pain
- Alicia Filley
- Aug 17
- 2 min read
Do you experience lateral hip pain when hiking uphill, climbing, or going up stairs? This common problem in hikers is often caused by gluteal tendinopathy, a result of overuse and stress on the gluteal tendons. Management of this condition includes exercise, education, steroid injections, platelet-rich plasma injections, or a wait-and-see approach.
The Benefits of Exercise
A study in the British Journal of Medicine found exercise and education about load management more effective in relieving gluteal tendinopathy pain than steroid injections or a wait-and-see approach. Exercise strengthens the muscles, and loading a tendon through exercise actually contributes to better tendon healing. Start with isometric exercises and progress to eccentric ones to help the tendon return to health.
Sample Exercise Program
(Disclaimer: Be sure to consult with your doctor or physical therapist before starting any exercise program.)
The following is a sample protocol to follow if you're experiencing lateral hip pain when you hike.
Week 1 | Static Supine Abduction | Hold for 5 seconds for 5-10 reps, 2-3 times per day |
Week 2-3 | Static Supine Abduction
Double Leg Bridge
| Hold each exercise for 3-5 seconds and perform 5-10 reps, 2 times per day
|
Week 4-6 | Single Leg Bridge Mini Band Squat Single Leg Chair Squat | Hold each exercise for 5 seconds, perform 10 reps every other day |
Week 7-8 | Single Leg Chair Squat Lateral Walk with Mini Band Forward Lunge | Perform 10 reps of each exercise, for 2 sets, every other day |
Prevention
Prevention requires a training schedule that ensures you're building strength and endurance without overstressing your body. Once your pain is decreased, you'll need to follow a regular training program that prepares you for hiking. Training with The Healthy Hiker can help prevent hiking injuries. Schedule your consultation today to find out how you can be strong, confident, and prepared for a hiking adventure!
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Really enjoyed this post! The seven targeted exercises you’ve laid out are so helpful for hikers who often battle hip pain — the step-by-step breakdown makes them easy to follow and apply on or off the trail.
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