Hip pain

Cause and symptoms

Overuse of the hip can occur in connection with increased physical activity. Two types of overuse injuries of the hip are typically seen:

Irritation of the tendon attachments
Inflammation of the bursa

Common to the conditions is pain, which can occur in a lateral position, as well as during ordinary functions such as standing, walking, running and getting up from a chair.

It can be a long process to get rid of hip pain and even though it may not immediately seem nice to move, it is important that you exercise the area. In addition, there may be working positions in daily life that you can change to relieve the hip.

How may you help yourself

You should consider the following measures to relieve and limit the activities that worsen the pain:

If you have to sit down for a long time, it may be appropriate to sit on a higher chair so that you bend as little as possible in your hip.
Avoid sitting with your legs crossed for too long, but sit with your legs parallel. This way there is as little strain as possible on your hips.
In the standing position, avoid hanging on one hip.

Exercise

It is important that you stay active and start exercising. Exercise is effective in reducing pain and discomfort, as well as preventing new discomfort in the body.

The following exercises are inspiration for training to relieve pain and regain function. You can do the exercises every day and on both legs. Make sure to warm up before you start the exercises. The warm-up can consist of 10 minutes of walking or cycling.

Hip lift

Repetitions: 3x10 repetitions

How to do it: Lie on your back, place the soles of your feet on the floor and keep your legs bent and your arms out to the side. Lift your pelvis up off the floor until you are only resting on your shoulder blades. Be careful not to arch your back. Lower and lift slowly.

Standing Leg Raises to the Side

Reps: 3x10 reps

How to do it: Stand with your side against a wall and your legs together. Slowly bring your outer leg out to the side and slightly back while counting 3 seconds. Hold the position for 2 seconds and slowly bring your leg back to the starting position while counting 3 seconds. Focus on bringing your heel out to the side more than your foot, so that you feel a stretch in your buttock.

Chair squat

Reps: 3x10 reps

How to do it: Sit on the edge of the chair with your feet flat on the floor and hip-width apart. Now stand up with your weight evenly distributed on both legs and slowly sit back down. Make sure to keep your back straight as you stand up and sit down lightly on the chair.

Hip stretch

Reps: 1x30 sec. (each leg)

How to do it: Get into the suitor's position - i.e. with one knee on the floor and the other leg bent with the foot on the floor in front of the body. Bend the front leg further and press the hip forward until you feel a stretch on the front of the hip.