Hip pain relief exercises

 

Whenever you use the hip (for example, by going for a run), a cushion of cartilage helps prevent friction as the hip bone moves in its socket.

Despite its durability, the hip joint isn't indestructible. With age and use, the cartilage can wear down or become damaged. Muscles and tendons in the hip can get overused. Bones in the hip can break during a fall or other injury. Any of these conditions can lead to hip pain.

If your hips are sore, here is a rundown of what might be causing your discomfort and how to get hip pain relief.

Causes of Hip Pain

These are some of the conditions that commonly cause hip pain:

Osteoarthritis  and rheumatoid Arth  are among the most common causes of hip pain, especially in older adults. Arthritis leads to inflammation of the hip joint and the breakdown of the cartilage that cushions your hip bones. The pain gradually gets worse. People with arthritis also feel stiffness and have reduced range of motion in the hip. Learn more about hip osteoarthritis.

Hip fracture: With age, the bones can become weak and brittle. Weakened bones are more likely to break during a fall.

Bursitis: Bursae are sacs of liquid found between tissues such as bone, muscles, and tendons. They ease the friction from these tissues rubbing together. When bursae get inflamed, they can cause pain. Inflammation of bursae is usually due to repetitive activities that overwork or irritate the hip joint.

Muscle or tendon strain. Repeated activities can put strain on the muscles, tendons, and ligaments that support the hips. When they become inflamed due to overuse, they can cause pain and prevent the hip from working normally. 

Symptoms of Hip Pain

Depending on the condition that's causing your hip pain, you might feel the discomfort in your:

• Thigh
• Inside of the hip joint
• Groin
• Outside of the hip joint
• Buttocks

Sometimes pain from other areas of the body, such as the back or groin Radiate pain.

Physiotherapy treatment :

There are many possible causes of hip pain, ranging from muscle strains and injuries to arthritis and inflammatory disorders. However, gently exercising the hips can often help relieve pain and restore mobility.

Flexibility and strength exercises are key to relieving hip pain. Although these exercises may result in temporary discomfort, they should not cause or aggravate pain. If an exercise causes pain, stop doing it or try going at a slower or gentler pace.

Individuals who have recently had a hip replacement should consult a doctor or physical therapist before performing any of the exercises below.

Ice or Heat for Pain?

When to use ICE:
Ice should ALWAYS be used after an acute injury or trauma to any other area of the body.
Ice is a potent vasoconstrictor: cold causes the muscles of the body those lining the walls of our blood vessels, to constrict decreasing the swelling and pain associated with the body’s inflammatory response. As the vessels constrict, fewer inflammatory mediators seep into the area. In the case of musculoskeletal injuries, decreasing the inflammatory response decreases pain and prevents hyperimmune Une response in the area.
Ice should be applied at 15-20 minute intervals only, with at least an hour and a half in between icings.
Ice should be used for the first 48-72 hours following injury. Never use heat during this time.
Ice can also be used to alleviate pain associated with chronic back pain. Ice should be used after exercise, especially strenuous exercise, but NEVER before stretching or exercising. As ice causes increased muscle constriction and tension, its use before physical activity can lead to injury.

When to use HEAT:
Heat is used to relax and relieve tension associated with muscle stiffness and tension. Heat is best used to treat chronic, consistent back, neck and/or other musculoskeletal pain.
Heat can be applied before stretching and exercising to eliminate muscular stiffness and spasms. Warm towels or compresses work best.
These are just basic rules of thumb for treating back pain with heat or ice. If you have been diagnosed with an auto-immune disease, always discuss heat and ice therapies with your specialist. If you find that ice and/or heat seem to intensify your pain, avoid its use and consult with treating practitioner.

Normal Blood Pressure Range by Age

Normal Blood Pressure in Babies and Children

A "normal" blood pressure changes throughout childhood -- it's lowest in infants and gradually increases throughout childhood. Unless your child is at risk for a blood pressure problem, however -- for example, from kidney disease or diabetes -- her doctor is unlikely to take blood pressure readings at all. Determining normal blood pressure in children is a bit complicated, and it depends on the child's size and age. One rule of thumb doctors use, though, is this: a child is considered to have "prehypertension" if she has a blood pressure greater than 90 percent of children of similar age and size, and to have "hypertension" if she has a blood pressure greater than 95 percent

Normal Blood Pressure in Adolescents, Adults and Older Adults

It may seem surprising, given that blood pressure naturally increases with age, but a normal blood pressure is considered the same for all adolescents, adults and older adults: below 120/80. The first of those two numbers, the systolic blood pressure, reflects the pressure in the blood vessels when the heart is contracting and exerting maximum pressure. The second number, the diastolic blood pressure, reflects the pressure in the blood vessels when the heart is at rest, between contractions. If either one of those two numbers is too high, the blood pressure is not considered normal.

Higher Than Normal: Prehypertension and Hypertension

Adults are considered to have prehypertension if their systolic blood pressure reading is consistently above 120 but below 140, or if their diastolic blood pressure is above 80 or below 90. People with prehypertension are likely to progress to having hypertension unless they take some measures to lower their blood pressure. If you have a blood pressure greater than 140/90, you are considered to have hypertension. Your doctor might recommend certain lifestyle habits that can help lower your blood pressure, such as maintaining a healthy weight, exercising regularly, quitting smoking, and limiting your intake of alcohol and salt. Depending on how high your blood pressure is and what other health problems you have, your doctor might also recommend blood pressure medication.

Low Blood Pressure

Although it's a less common problem than high blood pressure, your blood pressure might become lower than normal at any age. Some people have naturally low blood pressure without experiencing any symptoms, but for others, a low systolic blood pressure -- typically lower than 90 -- can result in symptoms such as dizziness, lightheadedness or fainting. Low blood pressure is typically caused by another problem, such as dehydration, a sudden blood loss, or a side effect of drugs, and your doctor will recommend treatment depending on the cause.

What Can Make a Normal Blood Pressure Abnormal?

At any age, certain factors can lead to a deceptively high blood pressure reading, even in people with a normally healthy blood pressure. For example, caffeine and tobacco can lead to higher readings; so can being woken up suddenly before a reading, or exercising right before a reading. Stress can also elevate a normal reading. Some people experience stress whenever they're in a doctor's office, leading to higher-than-normal readings -- so-called white-coat hypertension. These people often find it helpful to monitor their blood pressure at home for more accurate results.