Hip pain - resolution

Straight to the bottom: how to resolve hip pain? Let's jump to the most common root causes.

1. Stretch marks

   If you have any stretch marks around your gluteus, the front of the hip or behind the knee, that's the first thing to start with. Use a gua sha or the thin part of a fork handle. Lubricate it with oil or cream. Rub the stretch marks until they become not painful at all.

2. Injection sites

   Through your life you must have been injected multiple times in your gluteus and the sides of your thigh (as a newborn). These injection sites are responsible for a lot of pain and pulling in your hip area. Find them by moving your skin around with a pincer grip. These spots will fall inward toward the muscle. Sometimes you will see a small scar on the skin. Without any cream, stick your finger there and, while moving the skin, create a lot of friction. Rub it until it warms up. After doing that for a few minutes you will notice that the pain on the old injection sites has disappeared.

3. Appendix

   If it happens that you had your appendix removed, you need to take care of the scar from that surgery. It cannot be falling inward. It has to feel like the untouched skin on the other side of your abdomen. If that scar is tight, numb or too sensitive, it will most likely contribute to your hip pain. It's an extremely common situation. Gently check your scar or see a scar specialist (physiotherapist).

4. Proprioception (sense of your body)

   If you ever injured or had surgery on your ankle or knee, you have to work on them so they feel and move normally. Stand on one leg on a stable surface. Close your eyes. If one of your legs performs better than the other, that's your clue. You need to undergo physiotherapy (manual treatment and exercises) on the ankle or knee that is lagging. Without recovering that, your hip won't get better.

5. Glute amnesia

   Some therapists treat it as a rule, some reject the idea completely. My 10 years of experience tells me a straight fact – people in today's world don't feel their hips. They rely on their knees way too much.

   If we sit on our gluteus muscles too long, then due to the lack of engagement and circulation there, we lose them. They don't only extend and abduct the hip. They stabilise it.Strength training will help you recover from hip pain. But you will get better quicker if you put emphasis on your gluteus muscles. Prone hip extensions, hip thrusts and hinge movements are the way to go.

No matter what "structural" or how serious a problem in the hip you have, following these 5 steps may grant you anything between 50–100% improvement in your hip pain. Try it and let me know how it went.

And for SEO:

Physiotherapist for chronic pain in Jumeirah, Umm Suqeim 2, Dubai.