Hip Pain and Hip Mobility Exercise in Red Bank, NJ

1. Free consultation. We review your medical and wellness situation, including what your doctor or physical therapist has told you, do an InBody scan and a movement screening if needed, and you leave with a clear plan.
2. Mobility you can control. Gentle, supported range-of-motion work for the hip, built up as it becomes comfortable.
3. Strength around the hip. Glute bridges, side-lying and standing hip work, step-ups and box squats to a bench, at a depth that doesn't hurt.
4. The hinge and the carry. We teach the hip hinge and loaded carries so your hips do their share of the work in everyday life, with kettlebells added only when you're ready.

Train 1-on-1 in Personal Training or in Strong Again small groups of no more than 7.

The American Academy of Orthopaedic Surgeons notes that "Strengthening the muscles that support your hip will help keep your hip joint stable," and that "Keeping these muscles strong can relieve pain and prevent further injury." The CDC adds that physical activity "decreases arthritis pain and improves function."

Who is this for, and who should see a doctor first?

This is for adults with hip pain, stiffness or arthritis who have their doctor's OK to exercise and want a coach to guide them. If your hip is newly injured or getting worse, see your doctor first.

This is a good fit if you:

• have hip stiffness, hip arthritis or diagnosed bursitis and your doctor has cleared you to train
• stopped walking, golfing or other activities because of your hip and want to build back
• have finished physical therapy and want to keep building strength
• have had a hip replacement and your surgeon has cleared you to train

See a doctor first, or right away, if you have:

• hip pain after a fall, or you can't put weight on the leg
• a hip that is hot, red or swollen, especially with a fever
• pain that keeps getting worse, or pain at night that doesn't settle
• numbness, tingling or weakness in the leg

When a hip replacement conversation is your doctor's call. Whether you need a hip replacement, and when, is a decision for you and your doctor or surgeon. We don't diagnose, treat or advise on surgery. If you've had a hip replacement, we train you only with your surgeon's clearance and within the guidance from your surgeon and physical therapist.

Who coaches you?

Your program is led by founder and head coach Sergei Karaliou, with our team of coaches. Sergei holds RKC Level 1 and Level 2, StrongFirst Level 1 and Level 2, and CK-FMS and Functional Movement Screen certifications, and has more than 25 years of coaching experience, with Underground Gym in business in Red Bank for 16 years.

If your back or knees are part of the picture, see exercise for back pain and exercise for knee pain. For steadier footing, see balance exercises for seniors, and for how we coach strength at every age, see strength training in Red Bank and fitness for adults 60+.

Hip pain and mobility questions

What are the best exercises for hip pain?

Usually exercises that strengthen the muscles around the hip, such as glute bridges, side-lying leg raises and step-ups, plus gentle mobility work, done without pain. The AAOS notes that strengthening the muscles that support the hip helps keep the joint stable.

How can I improve my hip mobility?

Move the hip regularly through a range that's comfortable, and build strength in that range so the mobility sticks. A coach can help you find positions that open the hip without pinching and progress them gradually.

What exercises help hip arthritis?

Gentle strengthening, low-impact activity like walking or cycling, and mobility work, with your doctor's OK. The CDC says physical activity "decreases arthritis pain and improves function," and that "any physical activity is better than none."

What exercises should you avoid with hip pain?

Avoid anything that causes sharp pain while you do it, and hold off on deep loaded squats, high-impact jumping and forcing the hip into painful stretches until it's ready. The AAOS is clear: "You should not feel pain during an exercise."

Can I exercise after a hip replacement?

Many people do, but only with your surgeon's clearance and within the guidance from your surgeon and physical therapist. Tell us what they've said at your consultation, and we build your program around it.

What is a good stretch for tight hip flexors?

A gentle kneeling or standing hip flexor stretch, with the back leg's glute squeezed and the pelvis tucked, usually stretches the front of the hip without straining the lower back. Ease in, stop if it pinches, and ask a coach or physical therapist to check your position.

When should I see a doctor about hip pain?

See a doctor if your hip pain follows a fall, you can't put weight on the leg, the joint is hot or swollen, or the pain keeps getting worse. If you're not sure, check with your doctor before starting a new exercise program.

What happens at the free consultation?

We review your medical and wellness situation and what your doctor or physical therapist has told you, do an InBody scan and a movement screening if needed, and finish with a clear plan. There's no obligation to join.