Hip Pain Stretches and Pain Cause Analysis! Things to Try Before Going to the Hospital

If you have difficulty walking due to hip pain,

 

Before you go to the hospital, there are some stretching exercises you can try at home.

 

Of course, if the pain is severe or lasts a long time, you need to see a specialist.

If you are experiencing mild discomfort, simple stretching may help relieve your symptoms.

 

In this article, we will introduce in detail the causes of hip pain and hip joint stretching methods that can be done at home.
We will also guide you through the cases in which you should visit the hospital.

 

 

💠What is hip pain?

 

The hip joint is the area where the pelvis and thigh bone connect.
It plays a key role in everyday movements such as walking, sitting, and standing.

 

If you have pain in this area, it's not just discomfort around your buttocks,
Early management is important as it can affect the waist and knees.

 

 

💠Causes of hip pain

 

There are many causes of hip pain.

 

• - Aging and degenerative changes: pain caused by wear and tear of cartilage or changes in the hip bones
  - Trauma: Fractures caused by falls or accidents
  - Inflammatory diseases: synovitis, bursitis, rheumatoid arthritis, etc.
  - Postural imbalance and overuse: Muscle imbalance due to sitting for long periods of time and unilateral use
•  

These causes can work together to cause hip pain.

 

 

💠Hip joint stretching effect

 

Stretching loosens up stiff muscles and joints.
It is effective in relieving pain and preventing recurrence.

 

It is especially important to stretch the muscles around the hip joint, such as the gluteus medius, gluteus maximus, psoas major, and hamstrings.

However, if the pain is severe, excessive stretching can actually make it worse.
It is necessary to adjust it to suit your body condition.

 

 

💠Recommended hip stretching exercises

 

 

• 1. Foam roller piriformis massage
• Massage your buttock muscles with a foam roller for 20-30 seconds, 2-3 times.
  It only progresses until you feel a cool sensation, and if the pain is severe, you can just hold it still.

 

• 2. Rubber Band Hamstring Stretch
• Lie down and lift your legs with a band.
  Straighten your knees and stretch forward, sideways, and back for 10 seconds each.

Be careful not to arch your back too much.

 

• 3. Psoas muscle stretch (kneeling position)
• Stretch the front of your pelvis, hold for 5 seconds, and repeat 10 times.
  Keep your back straight and do not strain yourself.

 

• 4. Number 4 Stretch (Iris Stretch)
• Lie down and cross your legs, pulling your buttocks up.
  Hold for 5 seconds, keeping your back straight when using the chair.

 

• 5. Clamshell Exercise (Strengthens Gluteus Medius)
• Lie on your side with your knees apart.
  Hold for 5 seconds using the band and repeat 3 sets.

 

• 6. Hip Bridge (Strengthens Buttocks)
• Lift your hips up and hold for 5 seconds, feeling the gluteus medius muscles being stimulated.
  Keep your shoulders, hips, and knees in a straight line.

 

• 7. One-leg 3-way balance exercise
• Lift one leg forward/side/backward and hold for 3 seconds.
  Balance with your glutes and don't overdo it.

 

• 8. Quadriceps Stretch (Front Thigh)
• Hold onto the wall and pull your knees back by grabbing your ankles.
  Keep your back straight and stretch the front of your thighs.

 

💠Check before going to the hospital for hip pain

 

You should consider visiting a hospital if:

 

• - When pain persists for more than 2 weeks
  - When walking is so uncomfortable that it is difficult
  - When the painful area is swollen or feels hot
  - When the pain gets worse at night and interferes with sleep
•  

If you have these symptoms, it is best to seek treatment early rather than neglect them.

 

 

💠When is hip surgery necessary?

 

Conservative treatments such as stretching, medication, and physical therapy are not effective,
If it significantly interferes with daily life, surgery may be necessary.

 

Representative surgeries include artificial hip replacement and arthroscopic surgery.
An accurate judgment should be made after consulting a specialist.

 

 

💠Conclusion

 

Hip pain, if left untreated, can cause significant inconvenience in daily life.

However, we recommend that you try proper hip stretching and strengthening exercises at home to relieve pain and prevent recurrence.

 

If you manage it consistently without overdoing it, it will be of great help in maintaining strong hip joints.

If necessary, consider seeking professional medical attention as well.

 

 

 

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