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Hip Pain – Common Fixes – Part 2 of 2

Haley Cooke | January, 19, 2022

After discussing common causes of hip pain last week, let’s take a look at some of the fixes for hip pain:



Fix: Mobility

The best fix for immobility is mobility. Focus on improving your range of motion in the hip flexors and rotators with gentle dynamic movement. What does this look like? Add some body weight squats or constant lunges to your warm up. Check out the chart below to see options based on your current condition.



 Squat Option

Lunge Option

Deep Hip Opener

Healthy and strong

Wide, deep squat

Walking lunges with proper form

Walking lunge with side rotation

Healthy intermediate

Wide squat

Walking lunges with proper form or static lunge

TRX deep squats

New or older exerciser

TRX squat, standard squat

Modified static lunges

Body weight deadlift

Injured exerciser

Pain-free: TRX squat, standard squat

Pain-free: Modified static lunges

Pain-free: Body weight deadlift



Fix: Elasticity

Improving the elasticity of the hip tissue is achieved through a combination of homework and loaded movement training. A few hours of movement each week is not enough to undo 100+ hours of inactivity each week—you must choose to move more often to undo all these hours. If you are struggling in this area – here is a challenge for you:


     Static stretch shortened muscle tissue for at least two minutes, at least once daily.


     Stand up and perform 10 body weight squats or chair sits every hour to get the muscles working and moving. Think of the desk exercise concept!


     Drink water all day! If you are well-hydrated, the hourly movement will pull water into the muscles, turning the tight tissue back into elastic tissue.


Fix: Strength

Never underestimate the importance of your strength. Improving the overall strength in your hips with deadlifts and squats can be a great contributor to regaining balance and achieving strength balance. Be sure to complete all strength movements while being pain-free. If there is pain – STOP! You will eventually build more strength in squats and deadlifts over time, don’t try to do it all in one sitting.


Needing help with your hip pain? Let me know and we can see if personal training is an area that can benefit you!

Hip Pain – Common Causes – Part 1 of 2

Haley Cooke | January, 12, 2022

Are you experiencing any hip pain? Hip pain is a common problem for sedentary and non-sedentary individuals! Chronic pain is a sign that there is irritation or injury at a site.


Here are three common causes of hip pain:

Chronic Sitting:

Think about how often you sit at your desk or on your couch when you are home. The average American sits 13 hours a day! This amount of inactivity causes an imbalance of the muscles in the hip. The hip flexors remain in a shortened position, while the glutes and deep hip rotators remain in a lengthened position.  This tissue lacks the flexibility to allow for smooth movement. This causes a person to be more susceptible to injury.

Strength Imbalance:

A strength imbalance occurs most often when a person’s workout routine is consistently the same. Runners are an excellent example of this type of athlete. The repetition of the same movement without variation builds strength in some muscles, while neglecting others. This imbalance puts an unnatural amount of strain on those muscles, resulting in overuse injury. If you are not active at all, think through the movements you most often make in a given day – always carrying large items with one side of the body. You may experience a strength imbalance in this area and not even realize it.

Skeletal Imbalance:

This type of  imbalance refers to the uneven movement pattern that many people demonstrate. This can be caused by old injuries and leg-length discrepancies. When movements are not even or balanced bilaterally, one side will be the victim of additional pressure and then resulting in being overworked.


Do you think you fall into one of these categories? Check back next week for the blog focused on common fixes for hip pain!


Featured DWC Equipment: Bosu Pods and Bosu Ball

Haley Cooke | January, 5, 2022

Have you ever seen the BOSU pods or the BOSU ball in the DIG Wellness Center? Are you wanting to try something new in your workout or switch it up completely!? Check out these basic moves below and if you are up for the challenge incorporate them into your next workout.


We have 12 pods available in blue and grey, located in the top shelf – closest to the DWC glass door.

We have 1 ball available in blue, located between the Assisted Squat Rack (Smith Machine) and the colorful Body Pump weight rack.


Bosu Pods – Try out your current dumbbell moves while balancing on the pods. (Ex: Bicep Curls, Upright Row)

Whether you are stepping toward a pod before a move (forward lunge) or standing on the pod for balance (standard squat), notice the balanced focus you have on the pods. Remember to always tighten your core.

Alternate using the pods with your heels up or with your toes up on the pod during different moves to work your calves.

Challenge: Try one of the two pictures with the pods below!



Bosu Ball Try out your current dumbbell moves while balancing on the ball. (More Ex: Goblet Squat, Tricep Extension)

Spice up your cardio moves with the ball as well.

This ball can be flipped over to use for exercises like planks, pushups, and even ab work!

Challenge: Try one of the three pictures with the ball below!


Needing a full BOSU workout – just let me know!

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