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Bruise from hula hooping

Why do I bruise when I hula hoop?

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Pink, purple, blue, red, green and yellow – these bruises can come in some beautiful colours – but oh boy do they hurt! Have you been hula hooping and noticed you’re now sporting a colourful bruise? You’re not alone.

Is it normal to bruise?

Yes, when you first start hooping, it’s very normal to bruise. For complete beginners the hips are usually where you’ll notice those colourful patches forming.

After a few days this bruising tends to fade and, rather bizarrely, never seems to occur in that area again (at least not from hooping).

(There is some helpful information on what a bruise actually is and the best way to treat them on the NHS Website: https://www.nhs.uk/common-health-questions/accidents-first-aid-and-treatments/what-are-bruises/)

When you progress to hand hooping, chest hooping and knee hooping you may find these areas of your body also bruise and then similarly heal over.

Some people bruise more easily than others. If you find that you’re still bruising after the initial bruises have subsided or you have a medical condition like anaemia then please consult your doctor.

Ronni - Hoop bruise lip Bruise from hula hooping

One of our instructor’s split her lip during her hoop practice when she first started, accompanied by some hip bruising!

What should I do when I bruise?

Stop! As soon as you notice the bruise, stop hooping use that part of your body. Apply a cold compress and rest it for a few days until the bruising has subsided before hooping on that part of your body again.

You can always try and learn another trick on a different part of the body in the mean time. For example if you’re waiting for bruising on your hips to subside, why not try practicing a few hand tricks?

If you’re not allergic, then arnica gel or light pain relief options can also help if the area is tender.

 Jessica-Mae - Hip Bruise

Jessica-Mae had tender bruises on her shoulder and hip from her hoop practice.

How can I help limit the bruising?

Limit your practice time

Learning those tricks can be incredibly rewarding and you’ll soon find you’re wracking up minutes or even hours of practice at a time. If you want to keep practicing regularly and try and avoid bruising, try setting a timer so you know that after 20 – 30minutes (or however long is right for you) to give your body a rest and come back to it another day. Little and often is the way to go.

Change the type of hula hoop you’re using

The type of hula hoop you’re using may also affect your bruising. Heavier, weighted hoops – ones with bumps on the inside or that have a metal core – will definitely be tougher on your body.

Try switching to a lighter hula hoop – a cheap £1 plastic one will work fine for learning hand tricks and our Classic Hoops are ideal for lighter waist hooping practice.

To begin with, all hula hoops are likely to cause some amount bruising, until your body adjusts and gets used to the movement. Our exercise hoops are slightly thicker and heavier than our classic hoops, so if you use them on your hands, you’ll be more likely to bruise faster than if you use a classic hoop or polypro.


We get asked a lot if the bumps on the inside of some brands of hoop, help with weight loss or massage. In our experience they do not help with anything other than speeding up your bruising to the point we have banned them from our classes!

Remember, if you do bruise to stop. Wait a few days for the bruising to disappear before hooping on that part of your body again.

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