Why My Hip Hurts after Exercise – What’s the Problem?
“Why My Hip Hurts” is a very common question now a days. Hip is a tough ball-and-socket joint and it does an excellent job providing you with range of movement and flexibility. But when something goes wrong with your hip it can cause significant pain and discomfort.
You may not be able to twist and bend, and it can be difficult to exercise. If your hip hurts when you walk, run, play sport or work out the cause could be one of many factors. Here’s what to look for and how to tell what’s causing your hip pain.
How Does My Hip Work?
The hip is made up of a ball – the femoral head, which is a bump on the top of your thigh bone, and the socket – a dip in your pelvic bone which cradles the ball. Lining the hip joint is a layer of cartilage, and ligaments are in place to fix the pelvic bones and the thigh bones to the hip joint.
Surrounding the hip joint are different muscles that help shift the hip through the range of movements including bending, backward extensions, leg movements away from the body, and rotation. If there are problems with any of these components you will feel hip pain.
Hip Exercises for Strains
If you feel pain in the front of the hip joint where your leg is attached to your body it is normally caused by problems affecting the joint, for example hip flexor tendinitis, hip flexor strain, osteoarthritis, or a stress fracture.
If you have strained your hip flexor you will find it difficult to pull your thigh forwards and upwards. A pull to the muscle affects the hip flexors. It is difficult to stretch this are but there is one exercise that can be effective. Lie down on top of a bed and hang your outside leg off the edge of the bed.
This will cause a stretch in the hip flexors. According to Trampolinea.com, the same effect is observed in people who regularly exercise with outdoor trampolines. You can also do lunges to stretch the hip flexors or try leg lifts. Use a sports resistance band to add resistance and maximize the impact of the stretch.
Treatment for Hip Tendinitis
You will usually suffer from tendinitis in the hip if you increase the amount of training you do, or add in different exercises such as treadmill running, or hill running. Tendinitis of the hip can be painful but you can relieve the discomfort by using ice on the affected area. Slow down your training until the pain is under control. Or try cross training where you do a different form of exercise to the one that caused the problem.
Outside and Inside Hip Pain
If the pain is on the outside of your hip it could be caused by greater trochanteric bursitis. If you suffer from this problem the lubricating sac that covers the protrusion of the thigh bone as it meets the hip is affected and causes pain. Apply ice to the area when the pain is most severe and stretch the hips gently every day.
Pain on the inside of the hip is usually due to a strain along the abductor muscles or tendinitis. Do some side lunges to stretch your abductor muscles and a set of inward leg raises to assist in the muscle recovery.
When to See a Doctor
If the pain in your hip persists for weeks or the pain gets steadily worse, you should visit a doctor or a sports medicine specialist. It is difficult to diagnose hip pain and hip problems on your own because the symptoms may be easily confused with other conditions.
It is best to have your hips checked out by a medic in order to find out where the problem originates. Once you have a thorough diagnosis you can carry out stretching exercises, or take medication, to help heal the hip problem.
When exercising, add resistance and remove pain by using a specialist sports training device – a band or harness that allows you to exercise without feeling pain in your hips or knees. Continuing to exercise is usually a good idea when you suffer from hip pain so long as you have the go-ahead from your doctor. Exercise brings increased flexibility and range of motion and helps decrease the level of discomfort you feel on a day-to-day basis.
That’s all about the hip pain problems. I think now you have understand about the question “Why My Hip Hurts”. If you have any further question about it then feel free to contact with us.