What To Know
- If you do get a hip thrust bruise, there are a few things you can do to treat it.
- Hip thrusts can cause bruising if the bar is too heavy, the bar is not positioned correctly, or you have underlying bruising.
- You should see a doctor about hip thrust bruises if the bruising is severe or does not go away, if the bruising is accompanied by pain, swelling, or numbness, or if the bruising occurs easily or without any apparent cause.
Hip thrusts are a powerful exercise that can help you build strength and muscle in your glutes, hamstrings, and core. However, if you’re not careful, they can also give you bruises.
There are a few reasons why hip thrusts can cause bruising:
- The bar can dig into your hips. If the bar is too heavy or you’re not positioned correctly, it can dig into your hips and cause bruising.
- The friction from the bar can irritate your skin. The constant rubbing of the bar against your skin can irritate it and cause bruising.
- You may have underlying bruising. If you have any underlying bruising, hip thrusts can make it worse.
How to Prevent Hip Thrust Bruises
There are a few things you can do to prevent hip thrusts from giving you bruises:
- Use a lighter weight. If you’re new to hip thrusts, start with a lighter weight and gradually increase the weight as you get stronger.
- Position the bar correctly. The bar should be placed across your hips, just below your hip crease.
- Wear padding. You can wear a weightlifting belt or a pair of padded shorts to help protect your hips from the bar.
- Use a foam roller. Before you do hip thrusts, use a foam roller to massage your hips and help prevent bruising.
How to Treat Hip Thrust Bruises
If you do get a hip thrust bruise, there are a few things you can do to treat it:
- Ice the bruise. Applying ice to the bruise can help reduce swelling and pain.
- Take pain medication. Over-the-counter pain medication can help relieve pain and inflammation.
- Rest. Resting the bruised area can help it heal faster.
- Massage the bruise. Gently massaging the bruise can help improve circulation and reduce pain.
Other Causes of Bruising
In some cases, bruising from hip thrusts may be a sign of an underlying medical condition. If you experience any of the following symptoms, you should see a doctor:
- Bruising that is severe or does not go away.
- Bruising that is accompanied by pain, swelling, or numbness.
- Bruising that occurs easily or without any apparent cause.
Recommendations: Avoid Hip Thrust Bruises
Hip thrusts are a great exercise for building strength and muscle in your glutes, hamstrings, and core. However, if you’re not careful, they can also give you bruises. By following the tips in this blog post, you can help prevent and treat hip thrust bruises.
What People Want to Know
Q: Why do I get bruises from hip thrusts?
A: Hip thrusts can cause bruising if the bar is too heavy, the bar is not positioned correctly, or you have underlying bruising.
Q: How can I prevent hip thrust bruises?
A: You can prevent hip thrust bruises by using a lighter weight, positioning the bar correctly, wearing padding, and using a foam roller.
Q: How do I treat hip thrust bruises?
A: You can treat hip thrust bruises by icing the bruise, taking pain medication, resting the bruised area, and massaging the bruise.
Q: When should I see a doctor about hip thrust bruises?
A: You should see a doctor about hip thrust bruises if the bruising is severe or does not go away, if the bruising is accompanied by pain, swelling, or numbness, or if the bruising occurs easily or without any apparent cause.
