|The hip joint can withstand repeated motion and a fair amount of wear and tear. This ball-and-socket joint — the body’s largest — fits together in a way that allows for smooth movement.|
Whenever you use the hip (for example, by going for a run), a cushion of cartilage helps prevent friction as the hip bone moves in its socket.
Despite its durability, the hip joint isn’t indestructible. With age and use, the cartilage can wear down or become damaged. Muscles and tendons in the hip can get overused.
Bones in the hip can break during a fall or other injury. Any of these conditions can lead to hip pain.If your hips are sore, here is a rundown of what might be causing your discomfort and how to get hip pain relief.
Causes of Hip Pain
These are some of the conditions that commonly cause hip pain:
Arthritis.Osteoarthritis is among the most common cause of hip pain, especially in older adults. Arthritis leads to inflammation of the hip joint and the breakdown of the cartilage that cushions your hip bones. The pain gradually gets worse. People with arthritis also feel stiffness and have reduced range of motion in the hip.
Hip fractures. With age, the bones can become weak and brittle, particularly with osteopenia/osteoporosis. Weakened bones are more likely to break during a fall.
Bursitis. Bursae are sacs of liquid found between tissues such as bone, muscles, and tendons. They ease the friction from these tissues rubbing together. When bursae get inflamed, they can cause pain. Inflammation of bursae is usually due to repetitive activities that overwork or irritate the hip joint.
Tendinitis. Tendons attach muscles to bone. Tendinitis is inflammation or irritation of the tendons. It’s usually caused by repetitive stress from overuse.
Muscle strain. Repeated activities can put strain on the muscles, tendons, and ligaments that support the hips. When they become inflamed due to overuse, they can cause pain and prevent the hip from working normally.
Symptoms of Hip Pain
Depending on the condition that’s causing your hip pain, you might feel the discomfort in your:
ThighInside of the hip joint
Outside of the hip joint
Sometimes pain from other areas of the body, such as the back, can radiate to the hip.
Hip Pain Relief
If your hip pain is caused by a muscle or tendon strain, or tendinitis, you can usually relieve it by using ice a few times a day. Try to rest the affected joint as much as possible until you feel better. Strengthening the surrounding muscles also helps to stabilize the joint and stretching out the involved muscles, like the hip flexors, can relieve the overuse symptoms.
If you have arthritis, exercising the hip joint with low-impact exercises, stretching, and resistance training can reduce pain and improve joint mobility. For example, using resistance bands or walking sideways helps to increase strength. Physical therapy can also help increase your range of motion.
If you are struggling with an injury, the single biggest mistake you can make is to IGNORE it. Ignoring an injury can only make it worse. The quicker you address the issue, the quicker the recovery. A specialized physical therapist can evaluate your mobility, flexibility, strength, gait and give you a comprehensive plan for you to recover. Combining these tips with a customized physical therapy plan just for you will bulletproof your body from future injuries.
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