As we age, maintaining mobility becomes increasingly important, especially in the hips—a pivotal joint for functional movement and athletic performance.
I personally am struggling with hip mobility. My hips are stiff, my golf swing is limited, and my hip bones are a bit under-massed, i.e., low bone mass by DXA scan. Below is my recent right hip DXA scan. As you can see, it shows low bone mass. The good news is that it is better than my 2022 scan. I think weightlifting, running, and bone medication have helped.
For older adults, like me who are passionate about activities like golf and pickleball, optimizing hip mobility AND bone strength can significantly enhance performance, prevent injuries, and improve overall quality of life.
Let’s dive into why hip mobility matters and how you can keep your hips in top form.
What Is Hip Mobility and Why Is It Important?
Hip mobility refers to the ability of the hip joint to move freely through its full range of motion. If you think of the joints in your body starting at your feet, they alternate between mobile and stable. Ankles are mobile, knees are stable, hips are mobile, back is stable, shoulder mobile, and neck stable.
Unlike flexibility, which focuses on muscle length, mobility involves both the joint’s range and your control over it.
Healthy hip mobility is crucial for:
- Power generation: In sports like golf and pickleball, powerful swings and quick pivots require strong, mobile hips. Even walking a very active dog on a leash can mimic some of these moves!
- Injury prevention: Stiff or weak hips can lead to compensatory movements, increasing the risk of injuries in the knees, lower back, and ankles. This is so true. My weak right hip has caused me to compensate on my left side. Thus, my left knee and left hip are prone to injury when I run and do other activities where I am moving quickly.
- Balance and stability: Functional hip mobility supports better balance, reducing the likelihood of falls. Have you noticed that it is easier to stand on one leg over the other? Maybe it’s your hip or ankle that is the culprit.
- Everyday activities: Simple tasks like bending to tie your shoes or climbing stairs become easier with mobile hips.
The Role of Hip Mobility in Golf
Golf requires a complex combination of strength, flexibility, and mobility, particularly in the hips. The hips are the powerhouse behind a fluid, effective golf swing. Here’s how they contribute:
- Rotation: During your backswing and follow-through, your hips rotate to generate power and maintain balance.
- Weight transfer: Proper hip mobility ensures a smooth weight shift, maximizing your distance and accuracy.
- Lower back health: Limited hip mobility often leads to overcompensation by the lower back, a common source of pain for golfers. And let’s not forget about those bad swings.
Improving hip mobility can add yards to your drive and help you play pain-free, whether you’re playing 18 holes or practicing at the range.
Hip Mobility in Pickleball
Pickleball is a fast-paced game that demands agility, quick direction changes, and powerful volleys. Your hips play a vital role in:
- Lateral movement: Agile side-to-side motions depend on mobile hips.
- Powerful strokes: Much like in golf, hip rotation adds strength to your shots.
- Injury prevention: Quick stops and starts can strain your knees and lower back if your hips aren’t functioning optimally.
With improved hip mobility, you’ll find yourself quicker on your feet, more consistent in your shots, and less prone to injuries.
The Consequences of Poor Hip Mobility
Ignoring hip mobility can lead to:
- Chronic pain: Reduced mobility often causes overcompensation in other areas, leading to discomfort in the lower back, knees, or ankles.
- Decreased performance: Limited hip range can hinder your ability to perform rotational movements effectively, affecting your game and just about everything else in life.
- Higher injury risk: Tight hips can increase the likelihood of strains, sprains, or even falls.
Please note that if you have pain or concerns, please seek out the advice
How to Improve Hip Mobility
The good news is that you can take proactive steps to enhance your hip mobility. Here are some effective strategies:
1. Dynamic Warm-Ups
Incorporate movements like leg swings, hip circles, and lunges before playing golf or pickleball. These exercises prepare your hips for the activity ahead. Don’t forget to check out my FREE Unlock your Swing: 5 Hip Mobility Hacks for Golfers (and others)
2. Stretching Exercises
Target key muscle groups with stretches such as:
- Hip flexor stretch: Opens up the front of the hips.
- Figure-four stretch: Loosens the outer hips and glutes.
- Frog stretch: Enhances inner hip flexibility.
I have just started going to the StretchLab and it has made a world of difference.
3. Strengthening Exercises
Strengthening the muscles around your hips supports better mobility. Try these exercises:
- Glute bridges: Activate and strengthen your glutes and hamstrings.
- Clamshells: Target the outer hip muscles for stability.
- Single-leg deadlifts: Improve balance and posterior chain strength.
4. Foam Rolling or Myofascial Release Balls
Using a foam roller or myofascial ball can release tension in tight hip muscles and improve circulation. Focus on areas like the hip flexors, IT band, and glutes. I take a yoga class (HomeYoga) that focuses on using myofascial balls. It is a yummy class and I do it online!
5. Yoga and Pilates
Both practices emphasize controlled movements, flexibility, and strength, making them excellent for hip mobility. I’m working on doing more yoga, but I do have a FitSprings® in my home gym studio. It is awesome for flexibility and strength.
6. Professional Support
Consider working with a trainer who specializes in mobility for older adults. They can design a program tailored to your needs and activities. I love my T60Fit Clients, both my in-person and online clients!
Key Exercises for Golf and Pickleball Enthusiasts
For Golfers:
- 90/90 Hip Stretch: Sit on the floor with one leg bent in front of you and the other bent behind. Lean forward over the front leg to stretch your hips.
- Standing Hip Rotations: Stand with feet hip-width apart and rotate one leg outward and inward to improve rotational range.
- Lateral Band Walks: Use a resistance band around your thighs and take side steps to strengthen the hip abductors.
For Pickleball Players:
- Cossack Squats: Shift your weight laterally while keeping one leg extended. This helps with side-to-side agility.
- Skater Hops: Mimic a skating motion to build lateral strength and power.
- Pigeon Stretch: Sit on the floor, cross one leg in front of you, and stretch the opposite hip flexor by leaning forward.
Incorporating Hip Mobility Into Your Routine
The key to reaping the benefits of hip mobility is consistency. Dedicate 10-15 minutes daily to mobility exercises, and include a longer session 2-3 times a week. Pair your exercises with your favorite activities to make it enjoyable—for instance, stretch before heading to the pickleball court or after a round of golf.
Final Thoughts
For older adults, hip mobility isn’t just about staying active—it’s about thriving in the activities you love, whether that’s perfecting your golf swing or dominating on the pickleball court. Prioritize your hip health, and you’ll enjoy greater performance, reduced pain, and a higher quality of life.
If you have pain, restricted movement, or it’s just plain uncomfortable, please check with your healthcare provider before jumping into a fitness program. We always want to be certain that we cause no harm.
So, if you’re ready to take your hip mobility to the next level, start incorporating some of these tips today. Your future self—and your game—will thank you!
And in the words of James Clear – “don’t miss twice.”
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