Hip Pain Anatomy of the hip The hip is a ball and socket joint, the ball is on the head of femur (the top of the thigh bone) and the socket (acetabulum) is a part of the pelvis. It s surrounded by tendons and ligaments which provide stability to the joint. There are many structures within the hip that can become painful and inflamed including the joint itself, the tendons and other soft tissues. Hip pain symptoms Hip pain can be felt on the outside of the pelvis, deep inside the hip, in the groin and in the thigh. You may also notice clicking or grinding sensations. Symptoms may be worse when lying at night, walking, standing for a long time, climbing stairs or getting out of a low chair. Some pains may worsen when running or playing sport with quick turns. Some pain felt in the hip area may not always be related to the hip joint itself. Occasionally other structures can refer pain to the hip such as the lower back. This leaflet provides information for hip pain and not for low back pain.
What are the causes of hip pain? Every day activities and repeated movements over a number of years can cause wearing and irritation of a joint, and cause degenerative changes. Inactivity can also cause muscle weakness leading to poor control which may cause pain. Alternatively, you may get pain from trauma or an accident, which tends to result in the inflammation of the surrounding tissues. What should I do? For a new episode of pain or a flare up for the first 12-24 hours: Pain relief may be useful, but check with your GP or pharmacist on what is most suitable for your needs. If the area is warm or swollen, rest a bag of frozen peas wrapped in a damp tea-towel on the area. This can stay on for 10-15 minutes and be repeated every couple of hours to reduce the swelling, (but be careful to monitor the colour of the skin, and take off the cold pack if the skin becomes too white or red to avoid an ice burn) For more persistent pains (> 6 weeks), try a hot water bottle with a cover on, or a heat pad (Do not sleep on the pad as this may cause a burn). Try to refrain from strenuous activity such as running and jumping, but still keep active and avoid sitting still for long periods. Do gentle movement exercise several times a day. Sleep position: use a pillow between your knees to reduce the pain and improve the hip position when you are lying on your side.
After 48 Hours: Return to work or normal activity as able. Avoid heavy lifting. Walk up stairs leading with your better leg this can help reduce the discomfort. Going down stairs, hold the banister and lead with the problem leg. Start stretching and strengthening exercises (see exercises at the end of this leaflet). EXERCISES FOR THE HIP The aim of these exercises is to help you move normally and safely. How many times and how often? - Start with 5 of each. - Add one or two more every few days. - Try to exercise about 3 times a day. - Be guided by your pain. Stop these exercises if you feel they are: - Making your symptoms worse. - Bringing on new pain. Lie with your knees bent and your feet on the floor or on your bed. Lift one knee towards your chest. Place your hands behind the knee and draw it into your chest. Hold for a count of 3 seconds.
Lie on your back on the floor or on your bed. Bring your leg to the side and then back to mid position. Stand straight holding onto a chair for support. Lift one leg out to the side and bring it back down. Keep your back straight throughout the exercise. Stand straight holding onto a chair for support. Lift one leg back keeping the knee straight. Do not lean forwards.
Lying on your back with knees bent. Squeeze your buttocks together and lift your bottom off the floor. Return to starting position. Sit with your hands on your waist. Perform a sit-to-stand squat. Try not to let your knees move inwards or outwards, aim to keep your knees over your feet.