3 Exercises to Relieve Hip Pain
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Hip pain is an uncomfortable sensation at the level of the joint, thigh or knee because it radiates to that area. It can be mild, moderate or acute, limiting the patient to perform some activities and depending on the characteristics of the symptom, it can be caused by various pathologies.
The most prudent thing to do is to consult an orthopedic doctor to rule out any degenerative injury and treat the cause of the discomfort as soon as possible. Dr. José Felix Castillo can treat you in Panama, book your appointment here.
Causes of hip pain
It is an important joint for our mobility and independence, the hip is responsible for making walking possible and carrying the weight of the body in the process.
Feeling pain during daily activities can be due to causes that can worsen, so it is important to identify the pain and treat it with the support of a professional.
For example, some causes can be:
- Arthritis, wear and tear of the cartilage of the hip, has frontal or groin pain.
- Femoroacetabular impingement, an abnormal growth around the hip, causes pain with movement.
- Bursitis, inflammation of the bursa, pain occurs when getting up from a chair, climbing stairs or driving.
- Infection of bones or joints.
- Osteonecrosis.
- Muscle strain.
- Hip labral tear.
Other causes can produce hip pain and pose a threat to long-term mobility.
What can you do before your appointment?
Some tips to reduce pain consist of basic joint care, such as:
- Avoid actions that make the pain worse.
- Avoid sleeping on the affected side of the joint.
- Lose weight.
- Avoid high-impact exercises such as running, jumping and cycling, instead sports such as swimming are recommended.
- Avoid wearing heels, change the footwear for something more orthopedic.
- Do not place all your body weight on one leg, and try to distribute it between both joints and sit in a few periods.
If hip pain persists after these routine changes, consult a specialist doctor, it also applies to cases in which the pain appears after a blow or injury.
What exercises do your hip health good?
Some movements are specific to help hip health, strengthen tendons and even help certain pathologies.
It should be noted that, in the face of moderate or chronic pain, it is important to have the perception of a specialist doctor in order to avoid worsening the situation, if you have doubts about your condition, it is best to go to an orthopedic consultation to help you define a specific treatment.
The following exercises are ideal for people who have a healthy hip and want to safeguard the long-term well-being of their joint. You can apply them if you feel discomfort after exercising and see if it improves or not to take another action.
Muscle stretching:
The flexibility of the hip muscles helps prevent injury and maintain better balance when walking and walking.
You need to take a step forward, or raise one of your legs to a step, bend your knee taking care that they do not exceed the tips of your toes, that is, that you maintain a 90-degree angle and let your hips fall forward.
The extension should be felt in the back of the thigh and the movement should be pleasant and at no time overexerting if there is pain. With consistency, the muscle will benefit and the entire joint.
The stretch can last about 30 or 60 seconds on each side, it can be done about 3 or 5 times a week.
The bridge:
It is a muscle strengthening exercise. Lying on your back, you should rest your feet firmly on the floor and raise your hips off the floor, hold for a few seconds and repeat 12 times.
Lateral leg raise:
Strengthens the lateral muscles, helps balance. It involves lying on your side with your legs straight and raising your upper leg to the ceiling, with your knee extended, holding and repeating the movement 12 times.
To exercise the other leg, the position must be changed to the opposite side.
