Your physiotherapist will take a detailed history of your condition and carefully examine your symptoms to ascertain which structures and what activities are causing your pain, where you are tight and where you are weak. Your treatment programme will be specific to your particular symptoms, but may include massage to release tight structures, joint mobilisation, posture correction, stretches and exercises to improve strength, balance and core control and advice to help you modify any of your daily activities that are aggravating your condition.
Lateral hip pain recovers very well with treatment, but recovery can be slow. If your symptoms are mild and you have not had the pain for long, recovery may only take a few weeks. If you have had your pain for months or longer, you will begin to see improvement with treatment and your home programme within a few weeks, but full recovery can take longer.
- Avoid sitting with your legs or feet crossed.
- Avoid sitting with your feet wide apart and your knees together.
- Avoid sitting with your knees wide apart, your thighs should be parallel.
- Avoid low or saggy chairs. A wedge cushion may make sitting more comfortable.
- When lying in bed try sleeping on your back with a pillow under your knees or on your side with a pillow or two between your knees to keep your thighs parallel.
- When standing, don’t stand with your hip pushed out to one side.
- If you walk or run, avoid running around a track always in the same direction and avoid running on a beach or road where there is a camber (ie a sideways slope).
- Avoid stretches that bring your knee across your body as these cause more compression on the injured tendons and bursa.
- The best way to ease the pain when it starts is to move. However, if you are sitting somewhere where you can't get up immediately such as on a long drive, sitting at lunch or the movies or lying in bed, you can try squeezing your buttock muscles firmly for 10 seconds then relaxing slowly. This will sometimes help to relieve the pain in your hip for a little while.
- If you have to stand for long hours shift your weight from foot to foot or try putting one foot up on a small stool. Avoid standing with your hip pushed out to one side.
- If you work at a desk, get up and move around at least once every half hour. (See our Computer Posture page for more information on good posture and work station set-up.)
At Sutherland Shire Physiotherapy Centre we have many years experience in the treatment of musculo-skeletal injuries. Call today to schedule an appointment with one of our physiotherapists.
Last updated: 7th May, 2014.
Please note that the above information is of a general nature and is not intended to substitute for professional advice. You should always seek the advice of your qualified health practitioner to attain a proper diagnosis before starting any treatment regime.
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- Grimaldi A, Richardson C,Stanto W, Durbridge G, Donnelley W, Hides J, The association between degenerative hip joint pathology and size of the gluteus medius, gluteus minimus and piriformis muscles. Manual Therapy: 14: 605-10: 2009
- Hamilton N, The irritable hip, Course Manual, 2010
- Wajswelner H, Gluteal Tendinopathy: A Long-Term Focus, In Motion, APA, April 2014
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