Understanding Hip Pain
When considering pelvic discomfort, it’s essential to determine if the pain originates from the hip or another area. Back and hip pain often occur simultaneously, complicating the diagnosis.
Dr. Rahul Shah, a board-certified orthopedic spine surgeon, emphasizes that not all discomfort perceived as hip pain directly stems from the hip itself. “The central issue is that not all hip pain is clearly from the hip. What we typically think about as hip pain, or pain that is located on the side of the hip, may in fact be coming from the hip, the muscles around the hip or joints next to the hip, including the lower back area and SI [sacroiliac] joint,” he explains.
Identifying Hip Pain
Hip pain can often be distinguished by discomfort during deep flexion movements, such as performing goblet squats. Additionally, individuals may experience pain while sitting if their hips are flexed.
Dr. Ochiai notes that some people find it challenging to endure long workdays due to deep chairs that raise their knees to waist level. “A quick fix is either raise your chair and sit forward on the chair so you don’t hyperflex your hip, or get a pillow or cushion and sit on that to raise your legs up higher,” he suggests.
Signs of Hip Issues
- Difficulty standing on the affected leg
- Challenges when putting on socks or shoes
- Struggles with clipping toenails
To assess potential hip concerns, Dr. Ochiai recommends a practical test: “Lay on your back and grab the front of your knee with both hands, and pull that knee towards your chest. Then have someone take a picture of how close you got your knee to your chest. Then do it again on the other side. If there’s a marked difference, that’s not just tight muscles.”
Strengthening and Rehabilitation
Dr. Ochiai advocates for practices such as yoga, Pilates, and exercises that enhance abdominal strength to alleviate hip pain. His rehabilitation protocols for post-hip surgery patients primarily focus on ab and back exercises.
“Hip and back issues go together like peanut butter and jelly, so improving back strength can unload and actually improve your hip pain,” he states.
Focusing on strengthening the glute muscles is also vital for hip pain relief. Suggested exercises include hamstring stretches, like toe touches, and bodyweight squats.
The Importance of Stretching
Stretching should not be underestimated as a method for alleviating hip discomfort. Dr. Shah advises incorporating hip flexor stretches and mobility exercises targeting the knees and ankles to enhance the range of motion without pain.
Combining these approaches with a doctor’s evaluation can lead to more effective management of hip issues.
