HIP PAIN:
Hip pain for whatever reason can really put
you out.
From interfering with walking, sports, sleep,
gym, work to basic daily living.
Hi, I’m Dr. Andrew Arnold, Chiropractor.
Today I’m going to talk about some causes for hip pain and a few simple things
you can do to help.
We find people refer to their hip
pain from a number of different locations ranging from the front, side, buttock
and groin regions. Actual hip joint pain
is usually at the side, towards the front or back of the hip bone. Other pain is usually related to referred
muscle / ligament compensations.
Common causes for hip pain
include osteo-arthritis, capsular irritation, ligament sprain or associate
muscle/tendon strain.
Osteo-arthritis is usually
diagnosed with an xray. This particular
view known as a ‘frogleg’ view requires a GP referral.
Capsular irritation refers to the
inflammation of the ligaments which form a cup around the ball of the hip. Micro-tears develop which lead to adhesions
> inflammation > pain > problems with hip movement.
Depending on the severity of
osteo-arthritis manipulation may be beneficial.
If there is inflammation as in
capsular irritation then a more delicate approach in warranted.
An inflamed hip
is easily aggravated. Great care must be
taken with any home advice given.
So what can you do?
1.
Lying
prone or face down bring one hip back with the leg straight. Hold this position
for 5 seconds then relax. Repeat each side 3x.
2.
Standing,
move straight leg forward and then back to neutral 10x. Avoid swinging.
3.
Standing
move straight leg outwards and then back to neutral 10x, again avoid swinging.
4.
Lying
on your bed preferably, ly on your back and drop one leg over the edge. Feel a
stretch at the front of the hip.
5.
Standing
against a wall or using a fitball, try squats, 3x8. Avoid going down too far.
6.
Avoid
stretching the hip as mentioned above
The taken home message is LESS IS
MORE. For more info call or visit usonline
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