Exercising With Hip Pain: Your Guide to Gym Equipment

Living with chronic hip pain?

With the right approach, gym equipment can help reduce your pain and build strength.

Research shows exercise therapy is both safe and effective for hip pain management.

🎯 Quick Start Guide

• Best time to exercise: After a warm shower/bath

• Start with 2-3 times per week

• Begin with 1-2 exercises only

• Keep pain between 0-5 on a 10-point scale

• Exercise for 30 minutes per session

🔧 Equipment Recommendations

✅ RECOMMENDED EQUIPMENT

➡️ Cardiovascular Machines

Elliptical

• Perfect for: Low-impact cardio

• Time: 10-15 minutes for warm-up

• Form: Maintain tall posture, use smooth motions

• Start with: 5 minutes, no resistance

• Progress to: 15 minutes over 2-3 weeks

Recumbent Bike

• Perfect for: Seated cardio

• Time: 10-20 minutes

• Form: Adjust seat for slight knee bend

• Start with: 5-10 minutes, low resistance

• Progress to: 20 minutes over 2-3 weeks

➡️ Resistance Machines

Leg Press

• Perfect for: Hip strengthening

• Start with: 2-3 repetitions

• Progress to: 2 sets of 15 repetitions

• Form: 90° knee bend, press through heels

• Rest: 1-2 minutes between sets

🔄 NEUTRAL EQUIPMENT

➡️ Cardiovascular Machines

Stationary Bike

• Use only if comfortable

• Ensure proper setup

• Keep resistance low

• Start: 5 minutes

• Progress slowly to 15 minutes

➡️ Resistance Machines

Upper Body Machines

• Safe alternative while hips recover

• Choose from:

Chest Exercises:

• Chest Press

• Chest Fly

Back Exercises:

• Lat Pulldown

• Row Machines

Shoulder Exercise:

• Shoulder Press

🚫 AVOID

Cardio Machines:

• Treadmill: Too high-impact

• StairMaster: Stresses hips

Resistance Machines:

• Laying Leg Curl: Wrong position for hips

📋 The SLR Framework

If pain exceeds 5/10, adjust in this order:

S - Speed

• Slow down your movements

• Use controlled motion

• Take 2-3 seconds per movement

L - Load

• Reduce weight or resistance

• Lower the intensity

• Return to previous comfortable level

R - Range

• Decrease range of motion

• Stay within comfortable limits

• Work within pain-free range

⚕️ When to Get Help

Contact your GP if:

• Pain lasts more than 2 hours after exercise

• Pain increases during daily activities

• You notice swelling

• You hear clicking sounds

• Your joint feels unstable

Consider seeing a:

• Physiotherapist

• Sports therapist

• Exercise specialist

⚠️ Safety Tips

• Always warm up for 10-15 minutes

• Start with 50% of planned effort

• Take breaks every 15-20 minutes

• Stop if pain exceeds 5/10

• Pain should return to baseline within 1-2 hours

• Minor muscle soreness is normal

• Avoid exercising if pain is severe (7+/10)