Hip
Hip pain is a common complaint that can be caused by a wide variety of problems. The precise location of your hip pain can provide valuable clues about the underlying cause.
Symptoms and Possible Causes
Hip Osteoarthritis
Pain, Inflammation, stiffness, muscle spasm of the muscles around the hip area-Walking pain especially when climbing stairs-Difficulty to rest or to lift your leg.
Hip impingement
Not painful in its early stages. At first, you may only feel pain when you move the hip near its limits .Pain when you walking or bending the hip.Decreased range of motion in the hip movements. Pain if you sitting for a long time.
Piriformis Syndrome
Inflammation, muscles spasm. Pain in the movements special when you try to cross the painful leg, when you walking or climbing stairs. Numbness or tingling along the foot (sciatica pain).
Snap syndrome
Hip popping located at the front of the hip joint accompanied by a sharp, sudden pain at the front of the hip, deep within the groin. Pain that worsens with activity, as repeated irritation causes the tendon to become inflamed.
Tendonitis
Pain in the front of the hip or in the groin. Pain, tenderness, and weakness when walking or climbing stairs. Pain when lifting the knee toward the chest. Pulling sensation in the front of the hip or in the groin. Swelling, Inflammation, muscle spasms.
Tips to relieve the pain
What you need to do ...
To Do …
- Take a few days off from activities that aggravate your symptoms.
- Applying ice within the first 24-72 hours afterward can help ease pain and reduce swelling.
- If you lie on your back-use pillow under your knees or if you lie on the site (painful hip on top) use pillow and rested on it.
- Go up the stairs with the good foot first and then with the painful one and when you go down first the painful foot and then the good one.
- Take small steps when walking special the painful hip.
Not To Do …
- Βend your spine or hip more than 90° , like to ware your shoes (use a step)
- Walk with big steps and don’t walk long distances.
- Cross your legs when sitting. Keep your legs parallel to the floor.
To Do …
- Use a chair that provides support to all spine (If not, use a pillow).
- Move your chair close to the desk or table to keep a good posture.
- When you sit place the hip at 120 degrees and not 90 degrees
- Place your feet parallel to the ground. Using a wedge under your feet helps a lot.
- Use ice in the painful area for 10-15 minutes after the work.
Not To Do …
- Do not cross your legs when sitting. Keep your legs parallel to the floor.
- Sit on hard chairs, use a pillow in the seat.
- Use hot packs it will increase your inflammation.
To Do …
- Warm up before exercising and stretch afterwards
- Run on a smooth, soft surface such as grass, rather than on concrete.
- Try low impact exercises, instead of running like swimming
- Use good, firm shoes or use special insoles in your shoes to reduce the impacts.
- Use ice in the painful area for 10-15 minutes after your training.
Not To Do…
- Suffer or continue to exercise with pain.
- Overexercise tired muscles
- Jump or use gym equipment that strains your hip muscles.
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