Hip stiffness and difficulty moving fully is not just a matter of discomfort - it is a signal that the joint may not be working properly. One of the most common causes of pain in this area is coxarthrosis, or osteoarthritis of the hip joint. Statistics saythat it affects as much as 25-30% of people between 45 and 64 years of age, 60% of people over 65 years of age and more than 80% over 75 years of age. Interestingly, the reduced mobility of the hip joint can also have a serious impact on the knees. How is this possible?
Anatomy and function of the hip joint
The hip joint is a spherical joint that allows a wide range of movement: flexion, extension, abduction, adduction and internal and external rotation. Proper mobility of the hip joint allows for efficient power transfer when walking, running or climbing stairs. This ensures that other joints, including the knee, are not overstressed.
Effect of limited hip mobility on the knee
When hip mobility is limited, the body compensates for the lack of movement in the hip by increasing mobility in the knee. This leads to abnormal movement patterns and excessive strain on knee structures such as ligaments, meniscus and articular cartilage. Over time, this can result in pain, inflammation and even intra-articular damage.
Check out, as individual therapy can restore full hip and knee function after injury or overload!
Symptoms of reduced mobility of the hip
Limited mobility of the hip joint does not always manifest itself as pain in the hip itself. Often the first sign of a problem is knee pain, especially on the lateral side or under the kneecap. Other symptoms include a feeling of stiffness after sitting for a long time, difficulty putting on shoes or limited range of movement when walking. It is worth paying attention to these signals, as they may indicate a need to improve hip mobility.
Impact of lifestyle on hip mobility
Daily exercise habits and a sedentary lifestyle significantly affect the mobility of the hip joint. Sitting for long hours, both at work and at leisure, leads to a shortening of the hip flexors and a weakening of the gluteal muscles - key to stabilising the pelvis. When the hips do not move to their full extent, the body tries to compensate for this lack of movement in other joints, most often just the knees.
In addition, physical inactivity reduces tissue flexibility and contributes to reduced mobility. Therefore, even short daily exercises can make a big difference in improving hip function. For example, the introduction of a few series of squats, step-ups and activation of the gluteal muscles can significantly relieve pressure on the knees.
It is also worth remembering that hip mobility is not only a physical issue - body awareness is also important. Mobility training should be combined with learning correct movement patterns to avoid unconscious errors that lead to overload. The better the control of movement, the lower the risk of injury - both in the hip and the knee.
Read also: how to protect your knees and hips during gardening and other activities requiring flexion.
Exercises to improve hip mobility
Improving mobility of the hip joint requires regular stretching and mobilisation exercises. Examples of exercises include:
- Position 90/90: Sitting on the floor, bend one leg at the knee at 90 degrees in front of you and the other behind you also at 90 degrees. Lean forward, keeping a straight spine to feel the stretch in the hip.
- Hip bridge: Lying on your back, bend your knees and lift your hips upwards, tensing your buttocks.
- Stretching the hip flexors: In a crouched position, with the back leg resting on the knee, move the hips forward to feel the stretch in the front hip of the back leg.
Performing these exercises on a regular basis can significantly improve the range of movement in the hip joint and reduce stress on the knees.
A comprehensive approach to the problem
Improving mobility of the hip joint requires a holistic approach. Regular stretching and mobilisation exercises, such as the 90/90 position or hip rotations, can significantly improve range of motion. It is also worth consulting a physiotherapist, who can select an appropriate exercise programme and help identify any compensations in other parts of the body. In addition, manual techniques such as fascial therapy or joint mobilisations can speed up the process of improving mobility.
