Hip pain can also occur at a young age. We’ll tell you which causes are often behind it and we have four exercises for you to prevent pain.
Hip pain: This is how your hip works
Hip pain often affects older people. But stressful hip pain can also occur at a young age. So that you understand the causes better, we explain how your hip joint is structured:
- Your hip joint is one of the largest joints in your body.
- It is a ball joint.
- It consists of two parts. Both parts are bones that interlock: the cup-shaped acetabulum surrounds the spherical femoral head (caput femoris).
That is why hip pain arises
(Photo: CC0 / Pixabay / MabelAmber)
Pain occurs loudly Netdoctor then when the hip joint no longer functions as Shock absorber works. This happens due to wear and tear, poor circulation, inflammation or rheumatic diseases. The pain then occurs in the area of ​​the hip joint:
- Hip pain is particularly common in the area of ​​the groin or on the upper outer bud protrusion (Trochanter).
- Hip pain can be one-sided and radiate into one leg. But they can also be present without pain radiation or in both legs.
- For example, hip pain occurs when you get up in the morning or when you run.
Causes of hip pain
(Photo: CC0 / Pixabay / mcconnmama)
Reasons for acute hip pain According to Netdoktor, these can include the following:
- After a fall you have pain in the groin area (Femoral neck fracture).
- The hip joint is due to an accident, for example dislocated (Dislocation).
- Growing pains arise when the femoral head cap has come off the neck of the femur.
- Inflammation is caused by bacteria. In the case of small children, a “sometimesHip runny nose” at. That is a benign one Hip inflammation. It is either through flu or a middle ear or Tonsillitis triggered. Most of the time, the infections have subsided when the legs hurt. The child limps, refuses to walk, or has his thigh in a gentle posture. Here it is important that the legs are immobilized for a few days and that you consult a doctor.
(Photo: CC0 / Pixabay / composita)
Causes of chronic hip pain can include the following:
- About one one-third of the population legs of different lengths. This is often not a problem. If the difference between the legs is very large, this is shown by a shortening limp. The longer leg is subjected to more stress and therefore wears out more. This is how hip pain arises.
- Signs of wear of the articular cartilage on the hip joint (arthrosis) usually have older people, but can also occur in younger people. The hip pain is especially noticeable when you climb stairs or get out of the car. If the disease has already progressed, you have hip pain even in the resting phase.
- Pain at the lateral hip joint, more precisely on the strong prominence of bone (Periarthropathia coxae), often radiate to the knee. The main cause of this hip pain is bone wear.
(Photo: CC0 / Pixabay / nastya_gepp)
- At a Bursitis The pain appears either acutely or chronically in the groin area, the buttock or in the area of ​​the trochanter. The affected person usually feels the hip pain when lying down.
- But it can also be one rheumatic disease present, which triggers the hip pain.
- Hip pain in the form of “quick hips“(Coxa saltans) occur on the outside of the trochanter. The tendon ligament, which slides from the back to the front over the trochanter, behaves unnaturally when moving: it hangs when walking and then suddenly snaps over the trochanter. This snap is painful and also audible and visible. The tendon also snaps when you get up from the chair or circle your thigh, for example. Young women in particular can contract it. This may be due to legs of different lengths. However, a thickened rolling hill or other shape changes on the thigh bone also favor this disease. In this case, go to an orthopedic surgeon. They can prescribe therapeutic measures and anti-inflammatory drugs. A chronic rapid hip can develop into bursitis.
4 exercises for hip pain
(Photo: CC0 / Pixabay / pixelcreatures)
Hip joints, like all other joints, also live from movement. We show you four exercises to loosen, relax and strengthen the muscles of your hip. If the pain is persistent and severe, it should not be without it medical advice apply. In some cases, it is better to keep the hip still than to strain it with stretching exercises.
1. Mobilize your hips.
Stand in front of a wall. Put your feet on a thick book or a small step. Stabilize your body by supporting yourself on the wall with your hands. Swing one leg forward and back several times. Repeat this exercise with the other leg.
2. Strengthen your side muscles.
Lean the left or right side of your body against the wall. Stabilize yourself with your hand. Pull your right or left leg up to the side. Hold your leg up for two to three breaths and put it down again. Repeat this exercise on the other side.
3. Stretch your thigh and lower hip muscles.
Lie on your back. Extend one leg up into the air and stabilize it with your hands. Gently pull the leg towards your stomach with your hands. Make sure your other leg stays flat on the floor. Hold the stretch for two to three breaths. Then change sides.
4. Stretch your hip muscles.
Stand hip-width apart and lunge forward with one leg. Push your hips forward. So that you have a safe stand, you can put your back leg on the floor. If the floor is too hard for you, you can put a mat or towel under your leg. Hold this position for two to three breaths and go back to the starting position. Change sides.
You can find these and other exercises to prevent hip pain in several Videos from the NDR or in a document of Rheumaliga.ch.
Following sports are recommendableto move your hip joints in a circular motion with low loads and thus prevent hip pain: jogging, cycling, water aerobics, hiking on flat terrain or Nordic walking.
Read more on Techzle.com:
- Muscle pain in the legs and thighs: These home remedies help
- What you can do for your back pain yourself
- Pelvic floor training: effective exercises for everyday life