What To Know
- If this is the case for you, you may need to use a pad or cushion to protect your hips.
- Hip impingement is a condition in which the bones of the hip joint rub together, causing pain and inflammation.
- If you do get a bruise from hip thrusts, there are a few things you can do to help it heal.
Hip thrusts are a powerful exercise that can help you build strong glutes and hamstrings. However, if you’re not careful, they can also give you bruises. There are a few reasons why this might happen:
1. Improper Form: If you’re not performing hip thrusts with the correct form, you’re putting unnecessary pressure on your hips, which can lead to bruising. Make sure to keep your back straight, your core engaged, and your glutes squeezed throughout the movement.
2. Too Much Weight: If you’re using too much weight, you’re putting too much stress on your hips, which can again lead to bruising. Start with a weight that is challenging but still allows you to maintain good form.
3. Insufficient Warm-Up: If you don’t warm up properly before doing hip thrusts, your muscles will be tight and more likely to bruise. Make sure to warm up with some light cardio and dynamic stretching before each workout.
4. Bony Hips: Some people simply have bony hips, which makes them more susceptible to bruising during hip thrusts. If this is the case for you, you may need to use a pad or cushion to protect your hips.
5. Hip Impingement: Hip impingement is a condition in which the bones of the hip joint rub together, causing pain and inflammation. Hip impingement can make hip thrusts more painful and more likely to cause bruising.
6. Medical Conditions: Certain medical conditions, such as osteoporosis or diabetes, can make your bones more fragile and more likely to bruise. If you have any concerns about your bone health, talk to your doctor before starting a hip thrust exercise program.
How to Avoid Bruises from Hip Thrusts
There are a few things you can do to avoid bruising from hip thrusts:
1. Use Proper Form: Make sure to keep your back straight, your core engaged, and your glutes squeezed throughout the movement.
2. Use the Right Weight: Start with a weight that is challenging but still allows you to maintain good form.
3. Warm Up Properly: Warm up with some light cardio and dynamic stretching before each workout.
4. Use a Pad or Cushion: If you have bony hips, use a pad or cushion to protect them during hip thrusts.
5. Modify the Exercise: If you’re experiencing pain or discomfort during hip thrusts, modify the exercise by using a lighter weight or doing fewer repetitions.
What to Do If You Get a Bruise
If you do get a bruise from hip thrusts, there are a few things you can do to help it heal:
1. Apply Ice: Apply an ice pack to the bruise for 15-20 minutes at a time, several times a day.
2. Take Pain Relievers: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help to reduce pain and inflammation.
3. Rest: Avoid doing any activities that put pressure on the bruise, such as hip thrusts or other exercises that involve bending or extending your hips.
4. Massage: Gently massaging the bruise can help to improve circulation and promote healing.
When to See a Doctor
In most cases, bruises from hip thrusts will heal on their own within a few days or weeks. However, if you experience any of the following symptoms, you should see a doctor:
- The bruise is large, painful, or swollen
- The bruise does not start to heal within a few days
- You have other symptoms, such as fever or chills
Takeaways: Hip Thrusts Without the Bruises
Hip thrusts are a great exercise for building strong glutes and hamstrings. However, if you’re not careful, they can also give you bruises. By following the tips in this article, you can help to avoid bruising and get the most out of your hip thrust workouts.
Common Questions and Answers
Q: Why do I get bruises on my hips after doing hip thrusts?
A: There are several reasons why you might get bruises on your hips after doing hip thrusts. These include improper form, using too much weight, insufficient warm-up, bony hips, hip impingement, and certain medical conditions.
Q: How can I avoid getting bruises from hip thrusts?
A: There are a few things you can do to avoid getting bruises from hip thrusts. These include using proper form, using the right weight, warming up properly, using a pad or cushion, and modifying the exercise if necessary.
Q: What should I do if I get a bruise from hip thrusts?
A: If you get a bruise from hip thrusts, there are a few things you can do to help it heal. These include applying ice, taking pain relievers, resting, and massaging the bruise.
