The hip pain is a condition that usually affects older adults. But a large population is certainly at a higher risk of hip problems, even young people (especially athletes), can suffer from this type of pain.
Hip pain affects each person differently, causing symptoms such as pain or weakness on the outside of the hips, upper thighs, outside of the buttock, or near the hip flexors. And depending on the cause of the pain, it is possible that only one side of the hip is affected or both.
8 reasons for hip pain
There are many different underlying reasons that can cause hip pain, which generally have to do with some kind of wear and tear or irritation of the muscles, ligaments, tendons, or other soft tissues that surround the hip joints. Here's a look at some of the most common:
Bursitis of the hips is considered one of the leading causes of hip pain, according to experts. Specifically, the term bursitis describes inflammation of the bursa, which are fluid-filled sacs that aid in gliding to reduce friction between the tissues as they move.
Your hips and knees bear most of your body weight, so they are usually the first to start to ache when faced with the added strain and pressure of excess weight.
This condition is caused by irritation of the sciatic nerve and is characterized by pain, tingling, numbness, or weakness that originates in the lower back and travels through the hips, buttocks, and back of the thighs.
- Arthritis, osteoarthritis and degenerative joint diseases
About 15% of people over the age of 25 and 35% of those over 65 have arthritis and other degenerative joint diseases, most likely to affect the neck, knees, hips, and hands. These progressive disorders wear down the body's cartilage, which is the tissue that covers the end of the bones and joins the joints.
- Repetitive movements
They can include running, climbing stairs, or playing sports that involve jumping, sprinting, kicking, etc. Runners, as well as soccer, football, ice hockey, and rugby players appear to be the most prone to developing hip / hip flexor injuries.
- Poor posture
Spending many hours a day hunched over, or exercising poorly, can cause weak hips, lower back pain, and narrow hips. Restoring posture is an important step in correcting harmful adaptations in the body and asymmetric patterns that can damage joints and muscles over time.
- Sedentary lifestyle
Too many hours sitting and too little physical activity can cause the hips to become tight and limited in their range of motion. This makes it difficult to bend, bend, and walk at fast speed or on level surfaces.
It can also increase the risk of falls and injuries. This can lead to a vicious cycle, because hip pain can cause muscle offsets and a number of physical deficits due to loss of flexibility.
- Other injuries
Accidents, trauma, and injuries that can lead to hip pain include tendonitis, hip fracture, dislocation, and a labrum tear (a labrum helps to hold the ball on top of the femur securely within the hip socket).
Why avoid pain relievers to treat hip pain
Understandably, you want to get over-the-counter and / or prescription pain relievers when you experience ongoing pain; You can even visit your doctor for regular cortisone injections that are used to treat local inflammation.
However, many experts will agree that the use of pain relievers is not the answer to resolve hip pain forever.
Negative health effects associated with long-term use of these medications may include: digestion problems such as diarrhea and nausea, acid reflux, and increased risk of ulcers, gastritis, bleeding from the intestines, and even cardiovascular (heart and blood vessel) diseases. blood).
In addition to how they can affect your health, pain relievers don't actually solve the underlying problem that is causing your pain. For example, pills and injections will not be able to reverse autoimmune responses, poor form or posture, obesity, or injury due to overuse or repetitive use of certain movements.
Natural treatments for hip pain
What are some natural solutions that can help relieve hip pain? First, you want to be clear about the exact part of your hip that is bothering you and identify any contributing causes of the pain.
By talking to your doctor about the precise location of your hip pain and when it started, you can give him the information you need to guide you in the direction of appropriate treatment.
Here are the best natural tips to keep your hips healthy and beat stiffness, swelling, and pain:
- Ice and rest
First things first: Stop all activities that cause pain so you have time to heal, and try to cool the sore area with ice for 20 minutes every 3 to 4 hours, for 2 to 3 days.
You can do this by first wrapping an ice pack in a clean cloth and pressing gently against your skin. Also consider applying essential oils that reduce pain, such as peppermint oil.
- Regular exercise
To prevent stiffness and achieve good posture, it's important to keep your joints moving and your muscles strong. Low-impact activities that are suitable for people with hip pain include swimming, cycling, using an elliptical trainer, and brisk walking.
- Gentle stretching
Stretching and strengthening your legs, core muscles, and hip flexors can help prevent injury.
In addition to getting enough physical activity, it is recommended that you do these stretches as part of your weekly or even daily routine: front hip flexor stretch, seated butterfly stretch, quad stretch, supine hip flexor stretch, and multiple lunges.
You can also use a foam roller or a small ball like a baseball, golf ball, or tennis ball to gently massage and stimulate sore areas.
- Anti-inflammatory diet
Try to eat a nutrient-dense diet that helps you maintain a healthy weight and also fights inflammation and autoimmune responses, supports muscle and bone repair, and prevents deficiencies. Eat:
- Lots of fresh vegetables (of all kinds)
- whole pieces of fruit
- spices and teas
- probiotic foods like yogurt or grown vegetables
- wild fish
- eggs from hens not caged
- grass-fed meats
- bone broth
- healthy fats like grass-fed butter, coconut oil; extra virgin olive oil; Nuts and seeds
Also, be sure to avoid or limit processed ingredients, such as refined vegetable oils (including canola, corn, and soybean oils); common allergens like dairy or gluten (especially if they cause symptoms); conventional meat; free-range poultry and eggs; refined carbohydrates / processed grain products; and added sugars.
- Complementary treatments
For additional help to improve your posture and overcome the effects of physical / mental stress, it is advisable to visit a chiropractor, physical therapist, and / or acupuncturist.
Acupuncture has been shown to help decrease symptoms of pain in the legs, back, and neck, as well as muscle aches and joint stiffness.
Chiropractic treatments or a professional massage can help restore spinal alignment, improve circulation, draw blood to sensitive areas, relax the mind, and reduce stress.
And physical therapy can restore flexibility and reduce the pressure that causes inflammation in the hip joints by strengthening and stretching the surrounding muscles.
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