Hip pain is a very common health problem in our society. Hip pain, which can occur for different reasons, can become severe enough to hinder some people's daily activities. Treatment of hip pain, which may occur in various situations such as overuse of the muscles and tendons in the hip, damage to the cartilage in the area due to advancing age, falls and inflammation of the tendons, can be planned in a combined way.
Dear readers, in this article, I will give you information about hip pain exercises. However, first, I would like to give brief explanations about hip pain treatment methods and the causes of hip pain.
What Causes Hip Pain?
Hip joints have a very resistant structure as the joints we use most frequently. Joint mobility is maximized in the area where the thigh bone meets the pelvis. When we look at the anatomy of the femur, we see that this round-headed bone fits perfectly into the socket in the pelvis. The cartilage tissue in the socket section of the pelvis prevents the thigh bone from rubbing with the pelvis while walking, running or any activity. However, this perfectly functioning mechanism may be damaged over time.
It is wrong to think that everyone who experiences hip pain has a serious health problem. Sometimes, the complaint of hip pain may begin when one remains motionless for a long time or when an adverse movement occurs without realizing it. However, it is better to be cautious; If hip pain is very severe or continues for several weeks despite rest, physical examination and radiological diagnosis methods should be used.
Dear patients;
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If your hip pain complaint is very severe or has been going on for a long time
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If your hip pain is getting more severe day by day
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If you have a fever in addition to your hip pain
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If you are experiencing weight loss along with hip pain
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If you feel the need to bend forward while moving, you should seek medical support without wasting time.
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Hip Pain Treatment
The causes of hip pain can be very diverse. Fracture or dislocation of the hip, inguinal hernia, tendon inflammation, sciatica, osteoarthritis, arthritis, hip injury, osteoporosis and joint membrane inflammation may be among the causes of hip pain.
In order to treat hip pain, doctors need to listen to the patient's history as well as a comprehensive physical examination. However, advanced tests such as x-ray, computed tomography, MRI and blood tests may be required for diagnosis. The diversity of examination methods should also be interpreted as an indicator of the diversity of causes of hip pain.
In line with the results of the examination and further tests, personalized hip pain treatment can be initiated. What is important at this point is to correctly determine the cause of the person's hip pain. Within the scope of hip pain treatment;
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Medication treatment may be started.
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Rest may be recommended.
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Exercises that are good for hip pain can be started.
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Vitamin supplements can be given in line with the results of blood values.
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Injection treatment can be performed.
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Surgical options can be evaluated.
Causes of hip pain I recommend that you carefully read my explanations about hip pain treatment methods. Although different methods can be tried within the scope of hip pain treatment, it should not be considered that all treatment methods will be applied to everyone experiencing hip pain. As always, the important thing is to listen to the person's complaints and improve his quality of life.
Exercises Good for Hip Pain
Different exercises may need to be done for hip pain. Especially exercises that increase flexibility and strength increase the comfort of life of many people experiencing hip pain. However, people who have excessive difficulty doing the exercises should stop moving or do the exercises in a way that does not strain them. These exercises can be performed during physical therapy sessions or for patient movement intricacies. Once you learn it, it can be applied at home. It should not be forgotten that if the exercises are not performed in accordance with the rules, the pain may intensify and the area may be damaged.
Exercises that increase the flexibility and strength of the hip area can relieve hip pain, as I have just stated. When the muscles around the hip are strengthened, the load on the joints decreases and the pressure on the hip is relieved. Likewise, when flexibility increases, hip pain is relieved.
Important: Although there is a general consensus on exercise methods that are good for hip pain, it should not be forgotten that each patient's needs are different. Moreover, care should be taken to ensure that these exercises are performed according to the rules.
The exercises I will list shortly can be performed daily. All of these exercises have the ability to reduce tension in the hip area.
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Lie on your back, bend your knees and place the soles of your feet on the floor. Tighten your buttocks and hold for 5 seconds. You can then relax your muscles. You can repeat this movement a maximum of 30 times. If you have just started exercising, you should not push yourself too hard.
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Lie on your back, bend your knees and place the soles of your feet on the floor. Squeeze your glutes and then lift your hips off the ground and hold for about 5 seconds. Then slowly relax your muscles and lower your hips to the floor. Do not forget to breathe during exercise. You can repeat this movement a maximum of 30 times. You can also rest for a few seconds between repetitions.
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Lie on your back, bend your knees and place the soles of your feet on the floor. Then tighten your hip muscles again and lift your hips off the ground. Meanwhile, lift one of your feet on the ground 5-10 cm above the ground and switch to the other foot. In this way, you can repeat the exercise 15 times for each foot.
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Lie on your back and lift one leg with your knee remaining straight. from the ground Lift it up about 1 inch. Wait in this position for about 5 seconds, lower your leg and do the same movement with the other one.
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Lie on your back, without bending your knee. and without lifting your leg from the floor, open it to the side and slowly bring it to the middle position. Repeat the same movement for your other leg.
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Lie face down and put a pillow under your abdominal area. Then lift one leg back 1 inch. Hold your leg up for 5 seconds and then return to your normal position and do the same movement with the other leg.
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Stand up and do the same movement with your other leg. hold on to things. Then, while in an upright position, lift one leg up without bending it, you can repeat this movement. You can then perform the same movement by lifting your other leg.
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Stand up and hold on to an object with both hands. Keep your body upright, lift one of your legs back without bending your knees. Repeat the backward lifting and lowering movement according to your fitness and do the same movement with your other leg.
Apart from these exercises that you can easily perform at home, you can also perform certain exercises with the help of sports trainers. However, you must definitely do the exercise I will talk about now in accordance with the instructions given to you. Otherwise, you may encounter unwanted injuries.
One of the most effective exercises that you can do safely in the gym and strengthens the hip muscles is the "squat" exercise. While doing the squat exercise, do not bend your wrists and keep them upright. Align your heels with your shoulder width. Hold your head up and look ahead. Lower your hips to knee level, that is, squat and get help from your heels when getting up. Squat exercises are among the most effective exercises that strengthen the hip muscles. However, do not forget to warm up beforehand and do the movement in accordance with the instructions of the sports instructors.
VERY IMPORTANT: Dear readers, hip pain can also occur with excess weight. may be directly related. Every 1 kg gained means an extra 3 kg of load on the hip joint. This rate will increase exponentially during walking, running or other physical activities. We should never forget that we must always control our weight for the health of our skeletal system. In addition to these movements, you can take slow and long walks and swim if you can to reduce hip pain. When we have hip pain, if these pains become severe enough to restrict our movements, we should not neglect our health checks. I wish you all healthy days…
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