Winter Hip Pain in Colorado: Prevention, Relief, and Recovery Tips
Winter brings many joys in Colorado, from skiing in the Rockies to cozy indoor gatherings, but it can also bring challenges for your hips. Hip pain often becomes more noticeable during the colder months due to inactivity, icy sidewalks, or overuse from winter sports. Physical therapists see a rise in hip discomfort during December and January, especially among people who sit for long periods or engage in recreational activities like skiing and snowshoeing.
Common Causes of Hip Pain in Winter
Reduced Activity: Cold weather can make it tempting to stay indoors, which can weaken hip muscles over time.
Icy Surfaces: Slips and falls are more likely in snow and ice, increasing the risk of hip strain or injury.
Winter Sports Overuse: Skiing, snowboarding, and snowshoeing place repetitive stress on the hips, particularly if muscles are not properly warmed up.
Physical Therapy Strategies to Protect Your Hips
Strengthen Hip Muscles: Side leg lifts, clamshells, and hip bridges can enhance stability and reduce pain.
Stretch Regularly: Stretch the hip flexors, glutes, and hamstrings to maintain flexibility and prevent stiffness.
Warm Up Before Activity: Take 5–10 minutes to prepare your muscles before heading outdoors or engaging in sports.
Modify Your Routine: If you feel discomfort, reduce intensity or take breaks during outdoor activities.
Seek Professional Guidance: A physical therapist can provide hands-on therapy and create a customized exercise plan to restore mobility and prevent further injury.
Staying Active Without Hip Pain
Maintaining strong, flexible hips is crucial for enjoying Colorado’s winter lifestyle. Even simple daily exercises can make a significant difference in preventing pain and supporting your overall mobility. With consistent care and the right exercises, you can continue skiing, hiking, or walking your favorite trails without limitations.
If winter hip pain is slowing you down, book a physical therapy appointment today to develop a personalized plan for strength, mobility, and long-term hip health.
