Certain exercises can cause hip pain if performed incorrectly, including lunges, squats and some yoga moves, according to Prevention. Exercise boasts many benefits, including improving hip strength and mobility, reducing risk of osteoporosis and osteoarthritis and helping to support a healthy weight; however, executing the exercise without proper form can lead to adverse effects.
Allowing the knees to cave inward when performing lunges is a common mistake that can lead to hip pain, notes Prevention. In a proper lunge, the front knee aligns directly above the ankle and middle of the foot, and the femur securely connects to the hip socket by the leg muscles. Lunges activate the quads, hamstrings, inner thigh muscles and glute muscles.
Leaning too far forward during deep squats can create problems in the hips and lower back, explains Prevention. The torso should remain as vertical as possible, engaging the glute and core muscles to keep the proper alignment. Leaning too far forward takes the burden off of the core and glutes and shifts the load to the lower back and front of the hips. Staying upright during the squat may decrease the full depth of the squat, but it reduces the risk of injury in the long run. Wall squats help with training individuals for proper squat form and depth.
Over-stretching during yoga can cause osteoarthritis and joint injury, according to Prevention. Flexibility is necessary for mobility, but pushing the stretch too far may ultimately cause long-term bone and cartilage damage. Practitioners should check with an instructor to ensure they are performing the poses with proper form.