Trouble Moving from Hip Pain
Hip Pain Causing Trouble – Tips & Treatments
Do you ever have pain in the Bum (aka gluteals)? Hip? Down your leg? Are you looking for ‘The Solution’ to your pain? Well, we have some ideas for you to explore for your pain in the hip.
Pain In The Hip – Discovering the Prime
Now is the time to be a super sleuth in figuring out more about your hip pain.
The first question you should ask yourself and find the answer to is – How did this pain get there? Did it come from out of nowhere, ie insidious onset, or from trauma or action? Is this a reoccurring pain or is this the first time experiencing it? Every little clue helps.
The second question you should discover is what makes the pain worse and better. If need be, keep a ‘pain diary’ so you can look back and determine if there is a pattern to your pain reproduction and relief. Also, if you need to seek medical attention perhaps from a physical therapist, you will be able to provide a wealth of viable information.
When you have pain during specific times of the day can be very helpful as well.
Third question to determine is exactly where it hurts. Now in the human body, the site of pain isn’t always where the cause of your pain. But using your hands and being aware during movements, you should be able to narrow down your hip pain more specifically than to right, left, or both!
Simple Hip Pain Treatments That You Can Do – Easily
One recommendation that I would make is this. There is wealth of information on the internet. Just because it is out there, doesn’t mean all treatments pertains to you and your hip pain. Tread cautiously.
Here are Three Tips & Treatments that we recommend.
Choose the right footwear for you.
Not all shoes are created equal. If you do multiple and different activities, get the shoe that matches your activities. Just because your play a racket sport like pickelball doesn’t mean you can use that racket for tennis, badminton, or racquetball. Get the shoe that matches your sport.
Most importantly, get a shoe that is comfortable. For dynamic activities and every day long term wear, don’t don a shoe that looks amazing but causes you pain. Every time you put your foot on the ground all those ground forces are translated upwards – to the hip. Don’t know what shoe to buy? Ask your local physical therapist for a recommendation.
Motion is lotion.
Before diving deep into your hip pain, what is status of your mobility? Don’t just look at your hip, look at the joints above and below for instance the ankle joint, knee joint, pelvis, and low back to name few. And just don’t look on the painful side. Look on the side opposite of your hip pain.
You need to be looking on whether you are able to move through complete functional range of motion and flexibility at all joints listed above. You need to assess if there are restrictions as well abnormal symptoms. Is there a difference with your active versus passive range of motion and flexibility.
If you feel restricted, clear those up by performing some of the following pain-free:
- Single Knee to Chest
- Kick Ups
- Hip Flexor
- Figure 4
- Alexander Cross Overs * If you have pain or abnormal restrictions when performing the above movements, please consult a functional movement physical therapist.
But wait, there is more.
Your instability may lead to hip pain
Another issue often seen as we treat individuals with hip pain is hip instability.
Hip instability can be seen with a simple test. You should be able to stand foot easily with your arms across your chest holding the opposite foot off the ground with lifted leg not touching the weight-bearing leg. Got that? Great. Now hold that position without the body tilting or twisting, falling over, moving the planted foot, arms wavering, and doing any type of body dance for a minimum of 30 seconds.
If you can’t achieve that fundamental baseline, work on it. Practice by not focusing on it exclusively but by incorporating in every day activities and positions. For example when you are brushing your teeth. You do brush your teeth, correct?
If that is too easily for you, then kick it up a notch. Perform the test with your eyes closed.
Having better hip stability via improved hip motor control keeps you in proper posture during your every day activities and not place incorrect stress on normal tissues. Make sure you treat and teach correct hip control.
Wrapping up pain in the hip
Having pain in the hip can be complex, but you should try to a few of the hip pain treatments and tips listed above.
A few points need to be made.
If you have had continued hip pain and if self-treatments have not helped after 2 weeks, please get a movement professional to properly diagnosis and assess you.
If you have had continued hip pain and if self-treatments have not made a difference in your pain or motion, it may not be your hip. Go see a movement therapist.
Don’t seek out the sexist, latest & greatest, and ‘hot’ exercises as treatment for your hip pain. Usually the simplest and mundane work the best.
Finally, keep a record of your self treatments. If you don’t, you won’t be consistent and able to determine patterns of what works and what doesn’t, your progression, and in time if you go see a movement therapist, they will be able to give recommendations and guidance based on your treatment records.
Most importantly, go slow, give your body time to acclimate, and be kind to yourself.
Pain in the hip doesn’t have to be a pain in the bum
Our mission at PEAK Physical Therapy is to make people better! We treat individuals, just like you, who have chronic to recent hip and leg pain. You don’t have to suffer. Whether you need help with a diagnosis, functional medical advice, or want a second, or third or more, opinion and vantage point, remember we are always here to help you.
Don’t delay, appointments times are limited.
If you want to live an Active, Independent, Dynamic, & Enjoyable Life without hip pain and are not getting answers and no-one can find what is causing your pain & problems – Choose Physical Therapy. And, If You Need Physical Therapy And You Want Your Health To Last…Choose PEAK PT FIRST!™
Until We Chat Again…
Be & Stay Well!
Sasha
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P.S.: Do you know someone suffering with aches & pain?
Who do you know that is always telling you about their aches and pains? We would love to help them live a pain free life too. That person could be someone who you live with, work with, or an extended friend or family member, who is maybe suffering with some kind of ache or pain that we can fix.