Imagine you bend over to pick up something you had dropped. As you bend down, you feel a sharp, piercing pain on the side of the hip. Hoping for some relief, you grab a chair and sit. But the dull pain continues, radiating down to the knee. The pain continues for the next few days, making simple tasks like walking and picking things difficult.
This is a common example of hip pain. It involves pain in the hip joint or around it. One may not feel pain directly in the hip area, but it may be in the thigh, groin, or knees. Due to today’s sedentary lifestyle, hip pain has become a common problem. However, to understand the causes and treatment for this problem, one must first understand how the hip functions.
The Hip Area and Function
The hip is structured as a ball and socket joint. It has an extremely important role to play in our body as it helps in our physical activities- walking, running, bending, and picking objects. All our regular activities are carried out with a smooth functioning hip and the presence of a coating between the ball and the socket, called cartilage.
However, over a period of time, the cartilage thins out. The bones also weaken and start to wear down. So, when we move, there is friction between the bones, which also increases due to the lack of cartilage. This friction causes pain to the person. Hip pain can severely affect one’s daily life and activities.
Causes of Hip Pain
There are various causes for hip pain or hip joint pain such as bursitis, arthritis, tendonitis and labral tear. Let us understand the causes and symptoms of hip pain.
Arthritis
Osteoarthritis and rheumatoid arthritis are the top causes of hip pain, and these occur due to degeneration of the hip joint and recurring inflammation. In this case, the bones wear down due to overuse or old age, and friction occurs.
Bursitis
This occurs on the outer area of your hip. There are small fluid-filled sacs that keep the tendons and muscles away from rubbing against the bone. When these are inflamed, there is pain in the hips while doing daily activities.
Tendinitis
This occurs when the tendons are overused. These tendons connect the muscle to the bone. Excessive physical activity can cause tendons to get inflamed, which leads to hip pain.
Labral Tear
The labrum is a cartilage ring that surrounds the hip socket and ensures the ball of the thigh bone sticks in its place. When the labrum tears, there is pain in the groin area. The person may have restricted and painful movement. Upon walking, one feels that the hip is clicking and over-use at this stage can cause injury.
Core Muscle Injury
In the case of people who may not be athletically fit but play serious sports sporadically, there is the risk of core muscle injury. This can be in the groin area, such as a tear in muscles or other tissues in the lower abdomen. This causes recurring pain and movement difficulty.
Hip Fracture
Often occurring in older adults, fractures are the result of a fall or direct impact. It occurs when there is a break in the upper portion of the femur or the thigh bone. A maximum number of hip fractures occur in senior adults with weak bones. However, it can occur in younger patients, too, due to a fall.
Hip impingement
This usually occurs in people who do intense workouts such as CrossFit. These intense sessions can alter the shape of the hip bone. This causes limited movement and is called hip impingement. This can also lead to early osteoarthritis.
Exercises and Yoga for Hip Pain Relief
A person suffering from the above conditions can feel restricted and find it difficult to carry out even daily tasks. Hence, it is imperative to try exercising or doing yoga for hip pain relief. Orthopaedics and physiotherapists emphasise muscle strengthening and yoga asanas that can provide some relief. Here are some exercises and yogasanas that you can try.
Butterfly Stretch
The butterfly stretch is a seated gentle hips opener.
- Sit on the floor with your spine stretched.
- Bend both knees and bring the soles of your feet together.
- Put your hands around your feet as you hinge at your hips and fold, bringing your torso over your legs.
- Hold for 30 seconds.
Reclined Bound Angle Pose
- Lie on your mat with your knees bent and feet flat on the floor.
- Bring the soles of your feet together and let your knees fall to the sides.
- Place one hand on your heart and one hand on your belly.
- Close your eyes and breathe deeply.
- Hold for at least 30 seconds.
- If this is too intense on your inner thighs, you can place two blocks or rolled-up towels underneath your knees to bring the ground closer.
Supine Figure Four
- Lie on your back with your knees bent and feet flat.
- Place your left ankle right below your right knee, creating a “four” shape with your left leg.
- Stay here, or thread your left arm through the opening you created with your left leg and clasp your hands behind your right knee.
- Lift your right foot off of the floor and pull your right knee towards your chest, flexing your left foot.
- Hold for 30 seconds, then repeat on the other side.
Hip Bridge
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips towards the ceiling, squeezing your glutes at the top.
- Hold for a few seconds before lowering back down.
- Repeat 10 times.
Double hip rotation
- Lie flat on the back. Bend the knees and bring them toward the body until the feet are flat on the floor.
- Gently rotate the knees to the left, lowering them toward the floor. Rotate the head to face the right while keeping the shoulders against the floor.
- Hold this position for a few seconds.
- Slowly return both the head and knees to the starting position.
- Repeat on the opposite side.
Treatment for Hip Pain
There are some methods by which you can improve the pain condition. Physiotherapy conducted on a regular basis can be extremely effective, along with lifestyle modifications. Certain home remedies can also support over-the-counter pain medication. Let us look at some of the hip pain treatments.
Physiotherapy
A physiotherapist can formulate an exercise program which is suited to the condition that the person is suffering from. The exercises can strengthen the muscles around the hip and improve flexibility. Therapists also use techniques such as ultrasound, heat, or ice therapy to provide immediate relief to the person. Consistent physiotherapy can help to a great extent.
Injections
Corticosteroid injections can provide temporary relief from inflammation and pain. However, this is not a permanent solution and may only be suitable for some age groups. These can only be administered under the medical practitioner’s recommendation.
Surgery
In certain cases, hip replacement surgery may be suggested by the orthopaedic, where conventional treatments do not show any improvement. In this case, the hip joint is replaced with an artificial joint. These can last up to 15 years, and a person can carry on most activities. However, various factors, such as health conditions and age, must be considered first.
Lifestyle Modifications
It is essential to make some modifications to one’s lifestyle and work on weight management. Eating healthy and avoiding heavy foods is important. Unhealthy or oily food can lead to weight gain, which puts more stress on the hip bones. Leading to further pain. Further, the person should avoid heavy strenuous exercises or activities. Adequate rest and a regular sleeping pattern must be incorporated.
Medications
Over-the-counter pain relief medicines like ibuprofen or acetaminophen can help bring down inflammation and pain to some extent. However, this should ideally be used as a temporary medium as, at times, certain medications can have side effects.
Home Remedies for Hip Pain
Certain home remedies can work in tandem with other treatments in providing hip pain relief, such as
- Turmeric and milk consumption (turmeric has anti-inflammatory properties)
- Castor oil massage in the affected area
- Ice and Heat Therapy
- Compression and Elevation
Conclusion
Hip pain or hip joint pain can be debilitating for the person experiencing it. For hip pain relief, one should try specific exercises and make mindful lifestyle changes. The exercises and asanas should be carried out under the careful supervision of a physiotherapist only. One should consider different hip pain treatments and see what works best for one’s body. Regular check-ups with the consulting orthopaedic team are also essential.
Frequently Asked Questions for Hip Pain
1. What are the common causes of hip pain?
Hip pain can arise from various conditions, including:
- Arthritis: Osteoarthritis and rheumatoid arthritis can cause joint inflammation.
- Bursitis: Inflammation of the bursae, especially the trochanteric bursa.
- Tendonitis: Inflammation of tendons around the hip.
- Muscle or tendon strain: Overuse or injury can strain muscles and tendons.
- Hip fractures: Common in older adults due to falls or osteoporosis.
- Labral tears: Injury to the cartilage surrounding the hip socket.
- Femoroacetabular impingement (FAI): Abnormal contact between the hip bones.
2. When should I consult a doctor for hip pain?
Seek medical attention if:
- Pain persists beyond a few days.
- You experience swelling, redness, or warmth around the joint.
- There’s a noticeable deformity or inability to move the leg.
- Pain follows a fall or injury.
- You have a fever in addition to hip pain.
3. Can hip pain be treated without surgery?
Yes, many hip pain cases respond well to non-surgical treatments, such as:
- Physical therapy: Exercises to strengthen muscles and improve flexibility.
- Medications: NSAIDs to reduce inflammation and pain.
- Lifestyle modifications: Weight management and activity adjustments.
- Injections: Corticosteroid injections to reduce inflammation.
4. What exercises can help alleviate hip pain?
Beneficial exercises include:
- Hamstring stretches: To improve flexibility.
- Hip flexor stretches: To reduce tightness.
- Bridges: To strengthen gluteal muscles.
- Clamshells: To strengthen hip abductors.
Always consult a physical therapist before starting any exercise regimen.
5. Is walking beneficial or harmful for hip pain?
Walking can be beneficial as it promotes joint mobility and muscle strength. However, if walking exacerbates the pain, it’s advisable to rest and consult a healthcare professional.
6. What does it mean if hip pain radiates down the leg?
Radiating hip pain may indicate:
- Sciatica: Compression of the sciatic nerve.
- Piriformis syndrome: Irritation of the piriformis muscle affecting the sciatic nerve.
- Lumbar radiculopathy: Nerve root irritation in the lower spine.
A thorough evaluation is essential for accurate diagnosis.
7. How can I sleep comfortably with hip pain?
To alleviate hip pain during sleep:
- Sleep on your non-painful side with a pillow between your knees.
- Use a firm mattress to maintain proper alignment.
- Apply a warm compress before bedtime to relax muscles.
8. Can prolonged sitting or poor posture cause hip pain?
Yes, extended periods of sitting, especially with poor posture, can lead to tight hip flexors and muscle imbalances, resulting in discomfort or pain. Regular breaks and ergonomic adjustments can help mitigate this.
9. Are there effective home remedies for hip pain?
Home remedies include:
- Rest: Avoid activities that exacerbate pain.
- Ice or heat therapy: Apply ice packs or warm compresses to reduce inflammation and relax muscles.
- Over-the-counter medications: NSAIDs like ibuprofen can alleviate pain.
- Gentle stretching: To maintain flexibility.
10. How does physical therapy assist in managing chronic hip pain?
Physical therapy helps by:
- Strengthening muscles around the hip joint.
- Improving flexibility and range of motion.
Educating on proper movement patterns to prevent future injuries.
A tailored therapy program can significantly reduce pain and enhance function.
