The hips play a crucial role in our capacity for movement, and suffering from hip pain can take a toll on your body’s ability to move freely. Hip pain can be caused by acute trauma, overuse, and even irritation stemming from other parts of the body. Here we take a closer look at three of the most common causes of hip pain and give you some helpful prevention techniques.
Hip tendonitis occurs when any one of the multiple tendons in your hip become strained, causing muscle tightness, inflammation, and hip pain. This condition is often seen in athletes due to regular participation in strenuous physical activities. While hip and back pain are the most common signs of tendonitis, the following symptoms may also point to this common condition.
- Reduced range of motion
- Pain that gradually develops over time
- Tenderness where the tendon originates from
- Stiffness in the muscles and joints
- Increased fatigue during physical activity
Your hips are equipped with fluid-filled sacs called bursae, which lubricate the internal structures of the hip and allow the tendons and joints to move without pain. One common hip injury is bursitis, a condition in which the bursa becomes inflamed when overused. Repetitive high-pressure movements, such as marathon running, can cause bursitis.
Below are some of the most common symptoms of hip bursitis.
- Tenderness and swelling of the affected area
- Pain at the point of the hip and extending to the outside of the thigh area
- Increased difficulty or stiffness when moving the joint
- Increased pain when pressure is added to the afflicted area
- Pain that is worse at night, when lying on the affected hip, and when getting up from a seated position
Referred Hip Pain
In referred hip pain, the pain is felt at the hip, but the injury source is located elsewhere. Referred pain is more difficult to pinpoint than acute or overuse injuries because the location of pain is different from the location of the injury.
Because the body’s musculoskeletal system is so interconnected, hip pain is often caused by an injury in the Iliotibial (IT) Band, the back, or the legs. That’s why it’s important to discuss all of your symptoms with your healthcare provider to ensure an accurate diagnosis of your injury.
Hip Pain Treatment and Prevention
If hip pain is interfering with your day-to-day life and making it difficult to stay active, here are some ways to help avoid hip pain.
One way to relieve hip pain is to ice the afflicted area, numbing it and reducing possible swelling or inflammation. Remember to hold ice to the hip for 15-minute intervals, a few times a day.
Modify Your Workouts.
Avoiding hip-intensive exercises can help reduce inflammation. Some yoga stretches and light resistance training exercises can improve joint mobility, while simultaneously reducing pain. Swimming is a great low-impact exercise, especially for those with arthritis, and it can help relieve the pressure from your joints.
Check Your Gait.
The way you walk and run can have a sizeable impact on your hip health. Any abnormalities in your gait could lead to an increased risk of developing hip bursitis. Analyze your gait while running, and watch for signs of over striding or scissoring. You may need to check with a professional to take corrective action in fixing your gait.
Use a Foam Roller.
Sometimes overly tight and stiff muscles can cause hip pain. Getting rid of that tightness is easy with a foam roller. If you’re new to foam rolling, check out our video below for a demonstration on how to roll your quads.
Strengthen Your Hips With Lower-Impact Exercises.
It’s important to maintain your hip strength and flexibility through hip-training exercises and stretches. Two great exercises for building hip strength and flexibility are the seated pelvic tilt and the eccentric hip abduction, shown in the video below.
Don’t Let Hip Pain Slow You Down
Hip pain is a common condition, but leaving it untreated can hinder your physical activity and may increase your risk of further injury. While the tips above can help reduce or prevent many common hip problems, professional help is often needed to target and resolve the true source of your injury.
If you feel your hip pain is holding you back, schedule an Airrosti appointment today. Our providers take the time needed to accurately diagnose and treat the root cause of your pain, getting you back on track and enjoying life pain free.
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