Hip Pain
Hip pain is common problem, and it can be confusing because there are many causes. The most common cause of Hip Pain is arthritis for which you will need to see your GP for them to advise on the best treatment option of you.
Trochanteric Bursitis
Trochanteric bursitis is an extremely common problem that causes inflammation of the bursa, which is a protective cusion over the outside of the hip joint. There are two main bursa which protect the hip joint, the superficial trochanteric bursa and the deep trochanteric bursa. The superficial trochanteric bursa lies beneath the tensor fasciae latae (one of the muscles on the side of your hip) and the deep trochanteric bursa lies beneath the the largest of your glutes (gluteus maximus) both of the these muscles insert in to the Iliotibial Band (ITB). Reduced flexibility in your gluteus maximus, tensor fasciae latae or ITB can cause trochanteric bursitis, from too much cycling or running or from running on uneven surfaces. Another common cause is some women is an imbalance between your abductor and adductor muscles. Trochanteric bursitis can also be caused by clients altering their posture as a result of a previous back injury.
In all these cases a deep tissue or sports massage can help. However if the cause is walking with more weight going through the outside of your foot (excessive foot eversion) then your make need to see a podiatrist for personalized orthotics.
Hip Flexors
Illiopsoas the main hip flexor, shortens when we sit down, so prolonged sitting can cause contracture (anatomical shortening) which can cause either lower back or hip pain. I have personally found this to be a common cause of hip pain which can be successfully treated with deep tissue or sports massage.
If you experience lower back or hip pain when standing up from a seated position then rectus femoris which is one your largest quadriceps muscle make be tight and/or your gluteus maximus which is the other muscle which helps your stand from a seated position may be weak. If you suspect you have weak glutes you can strengthen them with squats and lunges.
Fractures
Hip fractures are common in the elderly with osteoporosis. Stress fractures of the hip are common in people who participate in high impact sports e.g. long distance running, treatment is usually to avoid the high impact sport and this is usually successfully.
When should I see my GP about my hip pain?
- Inability to walk comfortably on the affected side
- Injury that causes deformity around the joint
- Hip pain that occurs at night or while resting
- Hip pain that persists beyond a few days
- Inability to bend the hip
- Swelling of the hip or the thigh area
- Signs of an infection, including fever, redness, warmth
- Any other unusual symptoms
If you want to know if Vitality Therapy can help you with your hip pain then please email joanne@vitalitytherapy.co.uk.
Related Posts
What is a muscle cramp?
What is a muscle cramp? Normal movement of our bodies involves muscles alternating between contract and relaxation. A muscle that contracts involuntarily and is unable to relax is a spasm; and a forceful and prolonged spasm becomes a cramp. A muscle cramp can last anywhere from a few seconds to up to 15 minutes or occasionally longer. Any muscle can develop a cramp, but the most common site for muscle cramps are the legs, particularly the front of the thighs (quadriceps), back of the thighs (hamstrings) and calf muscles (gastrocnemius & soleus). Unfortunately almost everyone, one estimate is 95% of the population will experience a muscle cramp at some time in their life. Muscle cramps are one of those things that also increases as we get older. Those of you that have already had a muscle cramp will undoubtedly remember the unrelenting pain! Tip: Most muscle cramps can be stopped if the muscle can be stretched. Muscle spasms & cramps are one of the most common complaints that massage therapists deal with.
Back Stretches
These stretches can either be done as a complete series or individually. The aim of stretching is to relax the muscles so it should never be painful. Each stretch should be held for 15 seconds and repeated twice. Ideally you should stretch daily. Back
- Clasp elbows in front of your body at shoulder height, making big circles in front of you - push out and look down. This will stretch your upper back.
- Lie on your back and raise your legs with your knees bent and hands palms down at right angles to your body. Move your legs over to one side of your body keeping your knees together and bent. Repeat for the other side of your body.
- Lie on your back with your arms at right angles to your body. Raise a leg with your knee bent and let it drop over to the other side of your body. Now repeat on the other side.
- Kneel on all fours, then sit back with your buttocks on your heels and your head on the floor and your hands outstretched in front of you (child pose for those who know yoga). This will stretch your entire spine.
- Kneel on all fours, look down whilst arching your back upwards (like a cat) hold for 15 seconds, then slowly drop your back down and stretch your head up and hold for 15 seconds.
- Lie on your back with your right knee up keeping your foot on the ground. Place your left ankle on your right knee, letting your left knee drop outwards. Clasp your hands below your right knee and pull towards your body, this will stretch out your gluteals. Now repeat on the other side.
- Lie on your stomach with your arms by your side and gently raise your head slightly. If these feels comfortable then you can also raise your feet of the ground and raise your arms above your head in from of you. This is very strengthening and especially good for people with straight backs.
