Hip Pain
Around 2% of VIDA users experience hip pain. Hip pain is a lot more common in people over the age of 60 years old, with 12 to 15% of people in this age bracket experiencing hip discomfort.
Whether you're an athlete or someone who spends most of the day sitting, hip pain is an issue that can affect anyone. This article will help you understand how your hip works, and why it might be causing you discomfort and provide you with actionable steps to manage and prevent any pain.
Did you know?
Prolonged sitting and activities like jogging and cycling can lead to tight hip flexors and muscle imbalances which can contribute to lower back pain. This is because tight hip flexors create an anterior pull on the pelvis known as an anterior pelvic tilt, which causes additional pressure on the muscles and ligaments in your back.
How your hip works
Your hip consists of two bones: your thigh bone (femur) and your pelvis which is made up of three bones called ilium, ischium and pubis. The femoral head forms the ball of the joint, while the acetabulum, a deep, circular socket, is created by the union of the three pelvic bones. The femoral head moves and glides within the acetabulum, aided by a lining called the labrum, which makes the socket deeper. Muscles, ligaments and the joint capsule provide additional stability to your hip.
The major muscle groups involved in the hip movement include the hip flexors, which allow you to lift your knees and bring your thighs towards your abdomen. On the other hand, your hip extensors enable you to move your thighs backwards and play a crucial role in activities like walking and running. The abductor muscles help you move your leg away from your body's midline, while the adductor muscles help you bring your leg back towards your midline. Additionally, the external rotators allow you to rotate your hip bones outwards, and the internal rotators enable inward rotation. All these muscles work in harmony to grant us a wide range of motion in the hip joint, making everyday activities and physical tasks possible and efficient.
Did you know?
The femur, a bone in your hip joint, holds the title for being both the longest and strongest bone in your body. Remarkably, it's capable of supporting an astonishing 30 times your body weight.
What to do and not do?
To relieve hip pain consider applying an ice pack, performing gentle stretches and strengthening exercises, taking painkillers and wearing a pair of comfortable shoes.
Avoid activities that may intensify your pain such as sitting in low seats and lifting heavy objects, as these can exacerbate your symptoms.
Things to do
Things to avoid
Common causes of
hip pain
Hip pain can result from various conditions including muscle sprain, wear and tear of the joint, inflammation, nerve impingement and fractures, among others. You can explore common causes in more detail here.
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Did you know?
One of the largest and heaviest muscles in your body is one that moves your hips and is called the Gluteus Maximus. Prolonged sitting and sedentary lifestyles can lead to "gluteal amnesia," causing your glute muscles to become inactive and weak.
Recovery, prevention, &
duration of pain
To manage hip pain, suitable exercises, rest and lifestyle adjustments are crucial. Your VIDA Pain Coach program offers tailored exercises aimed at hip pain relief and prevention. However, before beginning any new exercise routine, it's essential to consult a healthcare professional for personalised guidance.
The duration of hip pain can vary, with milder cases such as muscle strain and bursitis potentially improving within days or weeks, while severe or chronic conditions like wear and tear may persist for several weeks or months. Embracing a healthy lifestyle, which includes sufficient sleep, a balanced diet and stress management, plays a vital role in promoting hip pain recovery and reducing the likelihood of future problems. Prioritising your wellbeing and seeking professional advice can make a significant difference in effectively managing hip pain and enhancing your overall quality of life.
Knowing when to seek help
While some hip pain can be managed at home, if you suffer from severe pain, numbness in your lower limbs, or inability to move your thighs or bear weight, you should seek immediate medical attention. Persistent pain, even if not severe, also warrants a check-up.