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020 8226 0187


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Hip Pain

Although hip pain is often associated with age related osteoarthritis, hip pain can affect people of all ages.  The pain can originate from within the joint itself or from the muscles surrounding the joint. Pain around the hip can limit function, including walking, and impact on quality of life. Fortunately, with the right treatment approach, many hip related problems are easily fixed.


We have set out below 3 starter exercises for dealing with hip pain.

Hip pain physio from the Home Physios

Hip pain physio from the Home Physios

Anatomy

The hip joint is a ball and socket joint.  It is formed by the top of the thigh bone (the femur) and the socket in the pelvis which anatomically is known as the acetabulum.  These are connected by a number of muscles and ligaments.  These muscles and ligaments control the movement of the hip which can move in six different directions.


One of the main force generators for the hip is the well known set of muscles known as the “glutes”.  These are strong muscles which are responsible for stabilising the pelvis and bringing the hip backwards, as well as extending the body against gravity for example in movements such as jumping and stepping up. 

Symptoms of Hip Pain

Hip pain can be felt deep within the hip joint, or closer to the surface.  It can be felt at the front, the back or the side.  Depending on the cause, the pain can be felt as a sharp or achy pain.   


Hip pain patients generally report a combination of the following symptoms:


  • Stiffness, particularly where there are hip joint conditions such as osteoarthritis
  • Clicking or a “snapping” sensation
  • Difficulty sleeping on the affected side
  • Pain with standing, walking or using stairs
  • Difficulty with movement after periods of rest

Common Hip Pain Causes and Conditions

Hip pain can occur as a result of either:


  • Sudden trauma, such as a fall or sporting injury; or
  • Repetitive use, which can lead to tissue damage over time


Some examples of common hip conditions are:


  • Osteoarthritis
  • Femoral acetabular impingement (also known as hip impingement)
  • Glute med tendinopathy
  • Hip flexor tendinopathy
  • Adductor strain (groin pain or groin strain) 

Assessment of Hip Pain

Whether the hip pain arises suddenly as a result of trauma or gradually as a result of overuse will determine the treatment which is prescribed by a physiotherapist.  Your Home Physio will undertake an assessment of your symptoms, mobility, strength and history in order to draw up a tailored treatment plan for your hip pain.  Your physiotherapist may also carry out special orthopaedic tests to identify the source of pain. 

Treatment and Management of Hip Pain

Treatment of your hip pain will depend on the findings of your physiotherapy assessment. Treatment options include:


  • Joint mobilisation and manipulation
  • Joint mobility exercises
  • Stretching and strengthening exercises 
  • Balance exercises
  • Acupuncture
  • Movement education

Hip pain physiotherapy from the Home Physios

Beginner exercises

  1. Hip flexor stretch:  Step forward with one foot, keeping your back leg straight and body upright.  There should be a slight bend in your front leg.  Hold for 30 seconds, and repeat on the other side. 
  2. Squat:  Standing with your feet shoulder width apart, sit back as though there was a chair behind you.  Keep your weight back over your heels, not over your knees.  Return to standing.     
  3. Step ups:  Standing at a step, place the right foot on the step and slowly bring the left foot up to join it.  Then, slowly step back down with the left, tap it gently on the floor behind you and step back up again.  Repeat.       


If you are looking for a local home physiotherapist to assist you with your hip pain, please don’t hesitate to get in contact with us for a consultation. Contact us on the form below, phone 020 8226 0187 or email - contactus@thehomephysios.com

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