Hip pain is a common complaint in menopause often related to issues with the tendons or bones.  These issues can be exacerbated by a hormone shift, specifically loss of estrogen.

Decreased estrogen levels in menopause can lead to increased inflammation, weaker bones and decreased collagen production which can impact the health of the tendons and cartilage.

Weight gain often seen in menopause can also put additional stress on the hip joints and worsen pain.  Changes in muscle mass due to hormonal changes can lead to the hip feeling unstable and can also lead to malalignment.

Physical therapy can be of great help when dealing with hip pain if all other medical diagnoses have been ruled out.  A combination of both stretches and strengthening exercises are important and can help improve alignment of the pelvis, movement in the joints and strength in both the hip muscles.

The following are some specific stretches and strengthening exercises that can be performed daily to address both strength and flexibility.

Seated Hip External Rotation – Cross one ankle over opposite knee.  Sit up tall and push crossed knee down towards ground as you slightly bend forward.  You should feel the stretch in the outer hip.  Hold 30 seconds, perform 3 times on each leg.

Piriformis Stretch On your back, place hand on the outer side of the bent knee and pull towards opposite arm pit.  You should feel the stretch on outside of the buttock.  Hold 30 sec, repeat 3 times on each side.

Single Leg Balance.  Near a supporting surface for safety, stand on one leg.  Keep the knee of the leg you are standing on soft.  You should feel the side of the buttock working on the leg you are standing on.  Work up to 30 seconds on each leg, 3 times.

Sit to Stand.  Sit on the edge of a standard chair.  Without using momentum, lean forward and push to stand position.  Think of pushing through your heels as you go to standing and purposefully squeezing the butt cheeks together.  Try not to use your hands for support on the way up or down and not ‘plopping’ as you go to sitting.  Goal is 10 times, 2 sets.

If you have questions or need help with any hip pain that you are having, please contact us!