TIPS ON HOW TO KEEP YOUR HIPS HAPPY AND FREE OF PAIN…

Did you know that according to Prima Magazine one in four women aged 40-60 suffers from hip pain? Well, I’m over the age 60 bracket and still suffer from hip pain, some of which I think is Fibro related and also my back and posture.

Posture they say is one of the most important things to remember to avoid hip pain. They say that it is a well-known fact that hip pain is age-related and mainly in women which are caused by damage or struggling gluteal tendons, which attach the muscle to the bone. The NHS points out that most cases of hip pain in adults that are treated with surgery are caused by osteoarthritis, the most common type of arthritis in the UK.

Less commonly, hip pain may be caused by:

  • the bones of the hip rubbing together because they’re abnormally shaped (femoroacetabular impingement)
  • a tear in the ring of cartilage surrounding the socket of the hip joint (a hip labral tear)
  • the hip joint is the wrong shape or the hip socket is not in the correct position to completely cover and support the top of the leg bone (hip dysplasia)
  • hip fracture – this will cause sudden hip pain and is more common in older people with weaker bones
  • an infection in the bone or joint, such as septic arthritis or osteomyelitis – see a GP immediately if you have hip pain and fever
  • reduced blood flow to the hip joint, causing the bone to break down (osteonecrosis)
  • inflammation and swelling of the fluid-filled sac (bursa) over your hip joint (bursitis)
  • hamstring injury
  • an inflamed ligament in the thigh, often caused by too much running – this is known as iliotibial band syndrome and is treated with rest (read more about sprains and strains)

Of course, there are things that you can do at home to help with your hip pain including posture which I mentioned above as well as losing weight if necessary, physiotherapy with personally tailored exercises plus changing behavior, in particular, minimizing crossing legs to reduce pressure on hip tendons. This is something I have a terrible habit of doing but I always say its because I am short and do not feel comfortable with my legs just hanging down.

Not smoking is an obvious point as this can impact bone health. A well-balanced diet, six-eight hours sleep if possible, and the right amount of exercise as shown on the NHS Live Well Exercise Website. If you have painful hips you should avoid hills and stairs. Walk with your feet wider and use the handrail when you do go upstairs as this lessens the pressure on your tendons. If lying on your side is painful then place pillows between your knees and ankles to keep hips square or lie on your back with a pillow under your knees. There are a number of cushions supports on the market now perfect for these positions.

They also suggest that sleeping on a memory foam or mattress topper will help as softer bedding lessens the pressure from your hips. And for new Mums looking into the future do not hold your baby on your hip (use a sling or a carrier) as putting all the weight on one hip causes undue stress and means your other hip has to work really hard to support your pelvis. Finally keeping as fit as possible is a must which during the recent Covid-19 Virus it has made it difficult for us all to do what we normally do. On the Prima website, they have 6 at-home exercises you can do without equipment. If you can only manage one of them it is better than none at all, but please remember to take it carefully if you have not done any of these before.

 

 

The Sittingwell Cushion – Firm Support For Your Back — Claire’s Comfy Corner

Living with Fibromyalgia is challenging, the unrelenting pain can cause fatigue, depression and anxiety. Both upper and lower back pain causes us intense discomfort, it can range from a dull, constant ache to a sudden, sharp pain and it is often impossible to sit or stand for long periods of time. My lounge is the…

via The Sittingwell Cushion – Firm Support For Your Back — Claire’s Comfy Corner

HIP AND BACK PAIN – ARE THEY CONNECTED?…

PAIN...

Hip pain, low back pain, groin pain – are they all connected to one condition or many conditions?

I’ve been suffering this year with my lumber spine and my usual medication and injections have not helped it much at all. My pain consultant wanted to try me on a new nerve drug as he felt it was nerve related. This did nothing so he referred me for some more physiotherapy to see if that could help.

It was my second appointment today and over the last three weeks it has gone from bad to worse and is now going into my hip and my groin. It was so bad today that my physiotherapist decided she would not treat me but refer me back to see my consultant as she felt that maybe an xray of my hip is needed.

According to the Cleveland Clinic back problems can masquerade as hip problems. “There is a lot of overlap,” says hip specialist Trevor Murray, MD. Most pain from hip and back problems is due to ordinary wear and tear on the body. Hip problems usually produce groin pain on the affected side. That’s because the actual joint of the hip is near the spine.

“Groin pain is a hip issue until proven otherwise,” says back pain specialist Russell DeMicco, DO. “Pain above the belt line is not a hip issue.

Hip symptoms are –

  • Pain is in your groin
  • Discomfort comes and goes, becoming more frequent over time
  • Pain worsens with standing, walking and activity, and is relieved by rest
  • You feel stiff
  • You walk with a limp

Back symptoms are –

  • Is limited to your back, buttocks or hip
  • Shoots down your leg
  • Worsens with sitting or bending
  • Improves when standing or walking

There is also the possibility of having the double whammy and have problems with both your hip and your back 😦 I guess I shall just have to wait until I see my consultant in the middle of June to find out my outcome.

iStock_000060036948_XXXLarge-350x350

HIP PROBLEMS…

Blog pics 061

Hip pain doesn’t just effect the elderly, many people under the age of fifty suffer so badly they have to stop all their sports and activities.

This new website tells you about treatment options from Physiotherapy to Surgery.

It also tells you about arthroscopy procedures that can improve many causes of hip pain without the need for joint replacement.

There is a video footage for professionals explaining the condition, treatments and what happens when you are referred to see a specialist.

http://www.hipproblem.co.uk