At My Family Podiatry, we will often see patients struggling with hip pain. This pain can range from an annoying niggle through to debilitating pain during the day and night. But what are the causes of hip pain, and how can we effectively manage them?
Causes Of Hip Pain
Hip pain can result from a variety of conditions that affect the hip joint and surrounding structures. Some of the common causes are:
Hip Bursitis: This is inflammation of the bursae, small fluid-filled sacs that cushion the bones, tendons, and muscles around your joints. Symptoms can include pain when lying on the affected hip, weakness in the hip and glute, and pain on the outer hip or thigh that can extend to the lower leg.
Hip Osteoarthritis: This occurs when the cartilage in your hip joint wears down over time, leading to symptoms like joint stiffness, decreased range of motion, and pain that worsens with activity.
Gluteal Tendinopathy: This is a condition where the tendons of the gluteal muscles become damaged and inflamed, causing pain in the hip and buttock area.
These are just a few examples of issues that can lead to hip pain and imaging techniques such as X-ray or ultrasound may be required to confirm exact diagnoses.
Managing Hip Pain
At My Family Podiatry, we offer a range of effective treatments for the various conditions that cause hip pain, focusing on relieving pain, rectifying imbalances, and improving joint function.
Shockwave Therapy: This non-invasive, highly effective treatment can be used used to stimulate healing in the affected area, reducing pain and inflammation. It's a safer alternative to cortisone injections, which can have potential side effects such as weakening of the tendon and possible rupture.
Orthotic Therapy: Custom orthotics can significantly improve the position and function of your lower limbs, helping correct biomechanical imbalances that contribute to hip pain. Our team will assess your gait and foot alignment to design orthotics specially tailored for you.
Exercise Therapy: Specific exercises can strengthen the muscles surrounding the hip joint, improving stability and flexibility, key in managing hip pain. Our team can develop a personalised exercise program to meet your specific needs and speed up recovery.
Collaboration with Other Allied Health Professionals: We strongly believe in the value of collaborative care and often work closely with other allied health professionals such as physiotherapists and chiropractors to provide holistic treatment plans.
Preventing Hip Pain
While treatment is crucial for managing existing hip pain, prevention is equally important to ensure that you're not battling recurring episodes of discomfort. Here are some strategies designed to prevent hip pain:
Maintain Proper Posture: One of the simplest ways to prevent hip pain is to maintain good posture. When standing, keep your weight distributed evenly between both feet and avoid slouching. When sitting, especially for prolonged periods, make sure your feet are flat on the ground and your knees are at a 90-degree angle. Good posture can go a long way in preventing undue strain on your hips.
Limit High-Impact Activities: Certain activities, such as running on hard surfaces or playing contact sports, can exacerbate hip problems. If you're already experiencing minor pain or discomfort, consider switching to low-impact activities like swimming or cycling that offer aerobic benefits without putting too much strain on the hip joints.
Choose Footwear Wisely: Wearing the right footwear is essential, especially if you're on your feet a lot. Shoes with good arch support can help distribute your weight more evenly, taking some of the load off your hips.
Incorporate Regular Exercise: Engaging in regular exercise is crucial for hip health. Exercise can help you maintain a healthy weight, which reduces pressure on your joints, including the hips. Certain exercises can also strengthen the muscles surrounding your hip joint, providing better support and reducing the risk of injury or pain.
Here are some exercises that can strengthen the muscles around the hip area, improving stability and flexibility:
Hip Bridges: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips towards the ceiling while squeezing your glutes. Lower back down and repeat for 10-15 reps.
Clamshells: Lie on your side with your legs stacked and knees bent at 90 degrees. Keeping your feet together, lift the top knee as high as possible without moving your pelvis. Lower the knee back down. Perform 10-15 reps on each side.
Standing Hip Extension: Hold onto a chair or table for balance. Extend one leg straight back without bending the knee, engaging your glutes as you go. Bring the leg back to the starting position. Complete 10-15 reps on each leg.
By incorporating these exercises into your routine, you can improve the strength and flexibility of your hip muscles, providing better support to the hip joint and potentially reducing your pain.
Don't let hip pain slow you down. Let the team at My Family Podiatry help you on your journey to recovery and better joint health. Call us on 07 3088 6116 or click the button below to book an appointment. Let's take the first step towards a pain-free life together!