T4 Physio

The Hips don’t lie! – the Importance of Your Hips

You may not know this, but the hips and pelvis play an important role when it comes to stability, strength, and overall health and is the largest ball and socket joint in the body.  However, it can also be the source of a lot of pain!

Hip pain involves any pain in or around the hip joint. You may not feel pain from your hip directly over the hip area. You may feel it in your groin or pain in your thigh or knee.


Hip pain may be caused by problems in the bones or cartilage of your hip, including:

  • Hip fractures — can cause sudden and acute hip pain. These injuries can be serious and lead to major problems.
  • Hip fractures — more common as people get older because falls are more likely and your bones become weaker.
  • Infection in the bones or joints.
  • Osteonecrosis of the hip (necrosis from loss of blood supply to the bone).
  • Arthritis — often felt in the front part of the thigh or groin.
  • Labral tear of the hip.
  • Femoral acetabular impingement — abnormal growth around your hip that is a precursor to hip arthritis. It can cause pain with movement and exercises.

Pain in or around the hip may also be caused by problems such as:

  • Bursitis — pain when getting up from a chair, walking, climbing stairs, and driving
  • Hamstring strain
  • Iliotibial band syndrome
  • Hip flexor strain
  • Hip impingement syndrome
  • Groin strain
  • Snapping hip syndrome

Pain you feel in the hip may reflect a problem in your back, rather than in the hip itself.

Steps you can do to lessen hip pain include:

  • Try to avoid activities that make pain worse.
  • Sleep on the side of your body that does not have pain. Put a pillow between your legs.
  • Lose weight if you are overweight.
  • Try not to stand for long periods of time. If you must stand, do so on a soft, cushioned surface. Stand with an equal amount of weight on each leg.
  • Wear flat shoes that are cushioned and comfortable.

Things you can do to avoid hip pain related to overuse or physical activity include:

  • Always warm up before exercising and cool down afterward. Stretch your quadriceps and hamstrings.
  • Avoid running straight down hills. Walk down instead.
  • Swim instead of running or cycling
  • Run on a smooth, soft surface, such as a track. Avoid running on cement.
  • If you have flat feet, try special shoe inserts and arch supports (orthotics) available from us at T4 Physio
  • Make sure your running shoes are made well, fit well, and have good cushioning.

If you have pain in your hips or suspect that you have injured your hip joint, you should arrange a physiotherapy assessment as soon as possible.  If you ignore your injury it could get worse and prolong your recovery.

Physiotherapy treatment for a hip pain.

The assistance of a physiotherapist is important in the treatment of a hip joint injury. Initially, your physiotherapist can diagnose your problem. In some situations this may require referral for an X-ray, ultrasound or MRI scan. From this diagnosis, your physiotherapist will determine an appropriate treatment plan. Treatment varies depending on the cause of your hip pain and often involves:

  • Hands of treatment
  • Massage
  • Core Stability Exercises
  • Taping
  • Exercise Programmes
  • Electrotherapy

If you are in pain right now, and want more than just advise, arrange a FREE taster consultation where you can speak to one of our Physios and see if we can help you with your pain and get you on the road to recovery!

Call us on 033017 59838 and speak to our team to arrange a FREE assessment

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