Hip Pain
Welcome to the New Year.
With New Years, comes a time for Resolutions. As many times as we try to convince ourselves not to make one at the end of the year, by the time January 1 rolls around, we are attempting to make some change in our lives.
For many people, this is a time to start a new exercise regime, which can lead to many discomforts and injuries for the newly initiated. The first of which I will address today which is Hip Pain!
Symptoms:
Hip pain can indicate in several locations.
Inner Thigh
Buttock
Groin
Conditions associated with Hip Pain:
Stress Fractures, Hip Flexor Strain, Femoral Acetabular Impingement, Bursitis, Piriformis Syndrome.
Trigger Points:
Quadratus Lumborum, this muscle can refer pain into the hip.
Gluteus Medius/Minimus, refers pain into the Hip and down the leg.
Piriformis, refers pain into the hip and down the leg.
Middle Erectors, refers pain into the low back and hip.
Treatments:
Treating the non-muscular conditions:
Stress Fracture: These can occur when the bone can’t handle the force placed on it, particularly in high intensity work outs like Running or Climbing, or if the Bone lacks Calcium or has poor density.
Resting the fracture for up to three months and receive Physical Therapy. Swimming and Pool Running will take the pressure and stress from the bone while you continue to exercise, preventing further Injury.
Femoral Acetabular Impingement:This condition generally occurs when the ball of the Hip joint doesnt fit into the socket, the grinding of the bone can cause tears in the lining of the socket.
Physical Therapy is normally recommended, however if the Hip Joint socket displacement is caused by Tight or Overstretched hip muscles, massage therapy may assist in the recuperation.
Treatment for Muscular conditions.
Before we address the conditions individually, lets look at the muscles which are involved with Hip Pain and their behaviour which can cause it.
Overstretched Muscles:
Gluteus Medius, Gluteus Minimus, TFL (Tensor Fascia Latae)
Tight Muscles:
Hip Flexors – Piriformis, Gemellus Superior, Obturator Internus, Gemellus Inferior, Obturator Externus.
Quadratus Femoris, Guteus Maximus, Psoas, Iliacus, Sartorius.
For Overstretched muscles, you want to strengthen them by performing their action.
These muscles all have the following actions in common Abduction and Medial Rotation.
To strengthen these muscles, you may want to consider doing Leg Raises.
Lie on your side with your hips stacked and your toes forward (not towards the ceiling). Lift your top leg towards the ceiling as high as you can without compromising form, or causing pain. Start with 15 reps per leg, and aim for building to 30.
For Tight muscles, you will want to do stretching of those muscles. Yoga is a great source of exercise which stretches and strengthens muscles and would assist with Hip Pain. Specific stretches could include the following:
Knee Lean – Lunge forward with your knee at a 90-degree angle. Drop your back knee to the floor and let your hips sink toward the floor. Hold for 10 seconds on each side.
Yoga Pigeon – Lay your front leg on the floor, foot angling toward your pelvis, and the back leg long behind you. Keeping hips square to the floor, extend forward and relax for 60 seconds.
Hip Hike – Stand sideways on a step, one leg off the edge. Lift and lower the outside of your hip. Start with 15 repetitions, build to 30.
As with most injuries there are two treatment processes to consider.
The More Conservative “R.I.C.E” Method.
Rest
Ice
Compression
Elevation
The slightly less Conservative “M.I.C.E” Method.
Movement
Ice
Compression
Elevation
A Massage Therapist will use a combination of Compression, Myofascial Massage, Stretching and strengthening.
Other therapies which can treat hip pain are:
Medication
Physical therapy
Surgery
Chiropractic
Accupuncture
Please refer to the following Resources for additional information:
Advanced Massage Therapeutics
Connecting People with Health
E-How Pigeon Pose guide
Diet Blog
