Experiencing pain on the side of your hip might not always mean hip bursitis, which is inflammation between your thighbone and nearby tendons. There are other possible causes, like tendinitis, tight muscles, or spine issues, each requiring different treatments.
What Could Be Causing the Pain?
- Tendinitis: Tendinitis is the inflammation of the tendons that connect the gluteal muscles in your buttocks to your hip bone. This can result from muscle imbalance due to lack of activity, frequently crossing your legs, or even sitting on a wallet.
- Overuse Injury: Weak muscles in your hips and buttocks can irritate the iliotibial (IT) band, a long band of connective tissue running from your knee to your hip. This band works with the gluteal muscles to stabilise your leg, and irritation can cause pain.
- Tight Muscles: Tight gluteal muscles and IT bands can pull on the thighbone, causing pain on the side of your hip.
- Spine Issues: Problems in the spine, such as arthritis, a pinched nerve, or bone rubbing together, can also cause hip pain. Sometimes, the body confuses where the pain is coming from.
Symptoms and Diagnosis
Pain from these conditions often worsens when you lie on your side or sit with crossed legs, but it may ease with activity. Without treatment, the pain can become so severe that it hinders walking.
Treatment
Initial treatment involves stretching to ease tight tissues, including the hip flexors, IT band, and piriformis muscles in the buttocks. Avoid Aggravating Activities: Avoid habits that tighten muscles and worsen pain, like crossing your legs or sitting for long periods (try to take frequent breaks to move around). When lying on your side, place a pillow between your knees to reduce stress on your hip.
Strengthening Exercises:
- Strengthening core muscles, especially the transversus abdominis, to align the pelvis and reduce hip stress. A stronger core supports the spine better.
- Hip Muscle Strengthening: Once your core is stronger, you can start exercises to strengthen the muscles around your hip, helping to restore balance and reduce pain.
By addressing muscle imbalances through stretching and strengthening, you can help your body function better and alleviate pain.
If you’re experiencing the same symptoms, our physiotherapy team can help alleviate your discomfort. Call us at 8068 4696, email us, or drop by the clinic for a chat. Also, check out our exercise posts on Instagram and follow us @mindheartbodycentre.