Information on Hip and Thigh Pain

The hip is a ball-and-socket joint, surrounded by large muscles. The ball, the round head of the femur (thigh bone), is set deeply in the acetabulum, a deep socket or cavity in the pelvis. The joint is very stable. The majority of long-term hip problems are associated with aging, disease (such as arthritis) and fractures. But pain in the hip and thigh also can be caused by injury to muscles, tendons or bursas, usually from a fall, a blow or overuse.

Hip pain in athletes involves a wide differential diagnosis. Adolescents and young adults are at particular risk for various apophyseal and epiphyseal injuries due to lack of ossification of these cartilaginous growth plates. Older athletes are more likely to present with tendinitis in these areas because their growth plates have closed. Several bursae in the hip area are prone to inflammation. The trochanteric bursa is the most commonly injured, and the lesion is easily identified by palpation of the area.

Quadricep, hamstring, and Iliotibial band injuries can be quite painful. However, there are several ways to help stablize muscular pulls. Compression braces can help provide stabilization to the torn muscle fibers and improve the ability to walk or help protect from futher injury. Ice packs and cold wraps help reduce pain and inflammation, and pain relief gels can provide temporary relief of painful symptoms. Many athletes use magnetic products to stimulate blood flow and reduce pain.

One of the biggest causes of hip and back pain is the psoas muscle. These problems include but are not limited to lower back pain, sciatica, disc problems, knee pain, pelvic tilting, digestive problems, infertility, and menstruation pain. You could also experience scoliosis, a difference in the length of your legs, kyphosis, sacroiliac pain and accentuated lumbar lordosis.

Bursitis in the hip usually involves the hip socket and causes tenderness, pain, and swelling on the outer part of the hip where some of the large buttock muscles attach. Bursitis in the hip can cause pain that spreads to the buttocks and down as far as the knee. Bursitis in the hip can be caused by activities such as speed-walking, aerobic dance, or carrying a baby on your hip. It also can be caused by conditions that alter the normal tilt of the pelvis, such as having one leg shorter than the other.

As the pain improves, gradually begin to exercise. It is best to work with a physical therapist to learn proper exercises and how to advance your activity. Swimming may be a good option because it stretches the muscles and builds good muscle tone without straining your hip joint. However, swimming does not build bone mass. When you are ready (a physical therapist can help determine that), slowly and carefully resume walking or another activity against the resistance of gravity.

A hip fracture can change the quality of your life significantly. Fewer than 50% of those with a hip fracture return to their former level of activity. In addition, while recovering from a hip fracture, several possible complications can be life-threatening. These include pneumonia and a blood clot in the leg, which can dislodge and travel to cause a clot in the lungs. Both are due to immobility following a hip fracture and hip surgery.

A groin pull can be caused by a quick change in direction while you're moving—often occurring in sports such as hockey, tennis, and basketball. A groin pull can result in pain, tenderness, and stiffness deep in the groin, making activity difficult.

By: Corwin Brown

Are You Willing to Follow Eight Yoga Exercises For the Lower Back?

EXERCISES FOR BACK RELIEF

Many people believe that rest is best for a painful back, but actually, what your back really needs when it's hurt is exercise. Regular exercise relieves back pain by strengthening and stretching the muscles that support the spine and helps to prevent future injury. This is a use it or lose it situation: the more you rest, the weaker your back gets, even if it is hurt. Studies have actually shown that you can heal your back pain faster and get back to your regular activities with just two days of rest. This article will focus on Yoga Exercises. Remember to contact your doctor before beginning any exercise program.

YOGA EXERCISES FOR YOUR BACK

A good, regular yoga practice will go far in relieving the stress and tension that sometimes cause mild back pain, and in fact, studies have shown that yoga is the number one most effective exercise for relieving back pain. However, not all yoga poses relieve back pain, and some can in fact aggravate existing pain, so it is important to know which poses will be most helpful in relieving back pain. It is best to do these exercises under the supervision of a certified yoga instructor, and if you encounter any problems with these poses, you should consult an expert. Even just one or two sessions with a yoga instructor can help, as an instructor will help you with your form and posture during poses. Here are some of the best yoga poses for relieving back pain. Each pose should be held from five to ten seconds, depending upon your level of comfort, and should be done on a mat or other soft, supportive surface.

CORPSE: Lie flat on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, with knees turned out slightly. If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor. Breathe in and out for a few seconds while allowing any tension to leave the body.

CAT STRETCH: Start out on your hands and knees with a flat back. Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips. Head is held loosely so that you are looking at the floor between your hands. Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold, then release back into your original position.

WIND-RELEASING POSE: Lie flat on your back as in Corpse pose. As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest. Your left leg should remain flat on the floor. Exhale and bring your forehead up to touch your knee. Inhale, and then as you exhale, return to your original position. Repeat with the other leg.

SAGE TWIST: Warning for this pose-it involves twisting your back, so you should take particular care not to twist too far or you risk aggravating any existing back pain. This should be a gentle stretch; twist just as far as is comfortable. Sit on the floor with both legs out in front of you. Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee. Sitting with spine straight, place your left elbow on the right side of your right knee. Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder. This is where you need to be careful not to twist too far. Hold for a few seconds, release, and repeat on the opposite side.

PALM TREE: Stand with feet facing forward, arms at your sides, weight distributed evenly on both feet. Raise both arms over your head, interlock your fingers, and turn your hands so that your palms are facing upward. Next, place your palms on your head and turn your head so that you are looking slightly upward. Stretch your arms upwards, and at the same time, come up onto your toes if you can do so without pain. Stretch your entire body upward and hold, if you can. Some people have difficulty balancing during this pose, so just do the stretching part if you need to.

FISH POSE: Lie on your back with knees bent and arms at your side. Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows. If you can, tilt your head backwards and rest the crown of your head on the floor. Breathe deeply from the diaphragm and hold pose for one minute if you can.

LOCUST: Lie face down with arms at the side, palms down, and elbows slightly bent with fingers pointing towards the feet. Raise your legs and thighs as high off the ground as possible without causing your back any pain. Hold for one second and repeat up to twelve times. This can be a vigorous exercise so you must take care to strain already injured muscles.

BENDING FORWARD POSTURE: Stand up straight with feet together and arms hanging loosely along your sides. Breathe in deeply and raise your arms straight above your head. While breathing out, bend forward and touch your toes if you can. If you can't reach your toes, grab hold of your ankles or calves. To complete the pose, you should touch your head to your knees, but this may be too difficult for many who suffer from lower back pain. Your movements during this pose should be smooth, not jerky.

By Lynn Hits

image credit originmagazine.com