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Modern daily life can put strain on our hip joints and our legs. And the more overweight you are, the higher the risk of joint pain. Weight loss is often the best course of action in dealing with joint pain, and with
almost 70% of Northern Americans being overweight, it’s common to leave the explanation at that. Hip Osteoarthritis
Labral Tear Of The HipThe labrum is a cup-shaped rim of cartilage that lines the ball-and-socket joint, and reinforces the shape of your hip (just as the same ‘design’ does for your shoulder). When this cartilaginous ring around the acetabulum (hip socket) tears or becomes
damaged, then variable symptoms are practically inevitable. Hip ImpingementThe fancy latin name that your MD may use for this condition is (deep breath) Femoroacetabular Impingement. Sounds complex, right? Iliopsoas BursitisAnother scary sounding condition, but it’s nothing that can’t be fixed! The iliopsoas bursa sounds like a distant solar system, but the term refers to a small fluid-filled sac that sits in the front of your hip. If this sac becomes inflamed, it can cause serious pain in the groin and when moving your knee. External Snapping HipCertain causes of hip/leg pain can start from the side of the hip and work its way down through the thigh. One such cause is External Snapping Hip. Basically, this is caused when a tendon or segment of muscles slides across the Great Trochanter
(the bone that protrudes from the side) that rests on the femur (your thigh bone). SciaticaThis one is often the most common cause of hip pain being funneled down your leg. Sciatica refers to the sciatic nerve that runs between your
hip and down each leg. To be exact, it runs down the back or your hip and the front, back, and sides of your leg. How Physical Therapy Can Help
Hip StretchIf your activities require extensive sitting then stretching the muscles in the back of the hip is an exercise that may help with your symptoms. You can easily perform this stretch in a comfortable seated position. Sit with your back straight and your legs extended out in front of you. Bring your right ankle up and rest it on your left knee, your right knee is bent and will look like the number four. Taken both hands and grab behind the right knee and gently pull this toward your chest. You should feel tightness deep in the right buttock. When you feel this tightness, hold the position for 30 seconds and then extend the leg back to the floor. Repeat this stretch three times each leg. Hamstring StretchStretching the hamstring muscles may release the tension caused by the irritation of the sciatic nerve. One simple hamstring stretch may be performed by standing up straight, elevating one foot in front of you and resting it on an object (such as a step) high enough to cause a slight tightness in the back of your leg. It is important not to raise your foot higher than your hip or high enough to cause a sharp pain in the leg. The top of your foot and knee should face toward the ceiling, and not turned outward. Once your leg is in this position, put your hands on top of your thigh and gently put downward pressure to maintain nice stretch in your hamstring. Caution: be very careful not to overstretch, because that could aggravate the sciatic nerve. Hold this stretch for 30 seconds and then lower the leg back to the floor. You should repeat this exercise three times each leg. These two stretches can help you release tension and relieve sciatica pain in your buttocks, hips and legs. For best results, practice these exercises regularly for sciatica pain relief. Do you need more help with your low back pain? ——————————————————————— This is an expanded and updated version of an article from Intecore dating April 12, 2017. You can find the original article here.
Andrew received his Bachelor’s Degree in Exercise Science from California State University, Fresno in 1991. He then earned his Master’s degree of Physical Therapy in 1996 and his Doctorate degree of Physical Therapy in 2002 from Loma Linda University. In 1996 he also earned his Certification as an Athletic Trainer. He has also completed extensive post-graduate course work in orthopedic manual therapy through Kaiser-West Los Angeles and the Ola Grimsby Institute. How do I stop my hip from hurting when I sleep?Sleep Position
A mattress that's too soft or too hard could trigger pressure points, which may lead to a sore hip. Sleep posture can also cause pain. Try sleeping on your back or, if you're a side sleeper, sleep on the side that doesn't hurt and put a pillow between your knees to keep your hips aligned.
Why does my hip pain shoot down my leg?Sciatica. This one is often the most common cause of hip pain being funneled down your leg. Sciatica refers to the sciatic nerve that runs between your hip and down each leg. To be exact, it runs down the back or your hip and the front, back, and sides of your leg.
When should I worry about hip and leg pain?Seek immediate medical attention
Ask someone to drive you to urgent care or the emergency room if your hip pain is caused by an injury and is accompanied by: A joint that appears deformed. Inability to move your leg or hip. Inability to bear weight on the affected leg.
How do you know if it's hip pain or sciatica?The pain of hip pathology usually is centered at the groin, and it is rare for it to radiate below the knee joint. Sciatica symptoms may, on the other hand, may radiate down the legs into the toes.
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