Hip Pain

Hip pain can often feel quite debilitating, impacting your ability to complete tasks of daily living that you otherwise don’t often give much thought to such as walking, running, sitting and standing. Here at Forefront Physiotherapy Geelong we understand the burden that hip pain can have on your wellbeing and are here to provide expert care, tailored treatment plans and ongoing support to help you regain your quality of life. 

The hip is a ball and socket joint made up of the pelvis and the femur (thigh bone). The articulation of these bones allow a wide range of movement in the hip whilst remaining stable due to strong ligaments and overlaying muscle. Being crucial for a large variety of movements as well as providing stability to bear the body weight, high amounts of pressure are exerted on the hip joint, leading to possible risk of injury. When this joint or its surrounding structures become inflamed, injured or worn, it can lead to significant pain and stiffness.

Common symptoms accompanying hip pain:

• Aching or Sharp pain felt in the hip joint, groin or outer thigh - pain might be dull to intense
• Stiffness (feeling of tightness or a difficulty moving the hip joint fully)
• Reduced Range of Motion
•  Swelling and tenderness

Our Physio team at Forefront Physiotherapy Geelong will complete a detailed assessment to determine the underlying cause of your hip pain and assist in the development of an individualised treatment plan. Treatment methods may include soft tissue therapy, stretching, dry needling, ongoing mobilisation and strengthening.

Common causes of hip pain include:

• Osteoarthritis
• Bursitis
• Tendinitis
• Labral tears
• Hip Fractures
• Muscle Strains

7 tips to help relieve hip pain:

1. Apply Heat or Cold Therapy

The application of a heat pack on the hip can help to relax tight muscles and increase blood flow - particularly beneficial for those experiencing chronic pain and stiffness. Conversely, the application of an icepack wrapped in a cloth can help to reduce inflammation and numb the pain.

2. Engage in gentle stretching 

Engaging in stretching such as a hip flexor stretch (stretching the muscles at the front of the hip by kneeling in a lunge and pushing the hips forward) or a quadriceps stretch (in standing, bend and lift one leg up towards your buttocks to stretch the muscles at the front of the thigh) and holding each stretch for 20-30 seconds can help lengthen the muscles, helping to reduce pain and stiffness caused by tight musculature. 

3. Strengthen the glute muscles

Performing exercises such as glute bridges, crab walks, clamshells or squats can help strengthen the muscles of the buttocks and in turn provide greater support for the hip joint.

4. Stay active with low-impact activities

It is important to stay active and by participating in activities such as swimming, cycling or walking that minimise the pressure exerted through the hip joint whilst providing movement through the joint can help maintain joint function and reduce stiffness.

5. Avoid activities that exacerbate pain

Identify and modify/avoid activities that increase your hip pain such as high-impact exercises, excessive bending or prolonged sitting. In cases that prolonged sitting is increasing symptoms, try get up and walk around for a couple minutes or adjust your chair or workstation to accomodate to your symptoms.

6. Take some pain medication

Pain medication may help manage the pain and discomfort caused by an injured hip which can provide welcomed relief and enable sleep. However, it is important to note that pain medication will only mask the injury. Professional diagnosis is necessary to treat what is causing your hip pain. Please consult with your doctor about which medication is appropriate for you.

7. Book an appointment online

Book a physiotherapy appointment online at Forefront Physio Geelong and get an expert assessment and treatment plan for your hip pain developed by one of our physiotherapists. The physiotherapists at Forefront Physio Geelong are experienced in managing hip related pain and are determined to help restore your function and mobility.