Top 7 Hip Pain Mistakes (Avoid These!)

If you’ve been dealing with hip pain, you might be unknowingly making things worse. In this video, I break down the seven most common mistakes I see people make—mistakes that keep them stuck, stiff, and in pain.

Mistake 1: Stopping All Movement

The common advice to “rest” your hips often leads to more atrophy, more stiffness, and ultimately more pain. Your joints need smart, progressive movement—not indefinite rest.

Mistake 2: Obsessing Over a Diagnosis

Getting caught in the diagnosis loop (arthritis, labral tear, impingement, dysplasia) distracts you from the real solution: restoring strength, flexibility, and balance. Imaging doesn’t always correlate to pain—and often misleads people into unnecessary surgery.

Mistake 3: Ignoring Flexibility

Overtraining strength while neglecting mobility leads to stiffness and functional decline. Touching your toes and squatting deep aren’t yoga-only goals—they’re human movement essentials.

Mistake 4: Ignoring Strength

On the flip side, too much stretching without strength creates instability. Muscles need to be strong at length to provide support and control in every range of motion.

Mistake 5: Not Training Enough

If your weekly workout consists mostly of sitting, your hips will rebel. A sedentary life crushes your glutes and shortens your hip flexors. You need to move with intention.

Mistake 6: Training Too Much (or the Wrong Way)

Overdoing your favorite lifts or sport without proper recovery or muscle balance leads to breakdown. Variety and balanced training are key to long-term hip comfort.

Mistake 7: Relying on Pills or Injections

Quick fixes numb the pain but don’t address the cause. Injections and medications often mask the symptoms and delay real recovery—sometimes causing more damage long-term.

Hip pain doesn’t have to control your life. If you want help rebuilding your hips the smart way—without relying on shots, surgeries, or guesswork—check out the Healthy Hips Program. It’s a practical, step-by-step system to help you get stronger, more flexible, and more confident in your body.

And if you’re not ready for a full program, I’ve got free workouts and resources in the Body Rebuilding Basics Program!