Have you recently started feeling pain on the outside of your hip? Does it hurt when walking up and down stairs, lying on your side at night, after a long walk, or when going from sitting to standing? If you’re a woman aged 40-60, you’re not alone—this hip pain is real and quite common!
What’s Causing the Pain?
The likely culprit is your gluteus medius tendon, where it attaches to the bony part on the outside of your hip called the greater trochanter. This pain can be caused by a sudden increase in activity, a sedentary lifestyle, glute muscle weakness, or hormonal changes during perimenopause. Essentially, the tendon structure changes, and loading, stretching, or compressing it can become intolerable, leading to pain. Sometimes, a bursitis (inflammation of a small fluid-filled sac) can develop under the greater trochanter, adding to the discomfort.
Symptoms of Lateral Hip Pain
Lateral hip pain, also known as greater trochanteric pain syndrome, can manifest in various ways:
- Aching or burning pain on the outside of your hip
- Pain that worsens with prolonged standing, walking, or stair climbing
- Discomfort when lying on the affected side
- Pain radiating down the side of the leg
Common Causes of Lateral Hip Pain
Several factors can contribute to lateral hip pain:
- Overuse Injuries: Activities that involve repetitive hip movements can strain the gluteus medius tendon.
- Sudden Increase in Activity: Rapidly increasing the intensity or duration of physical activity can overload the hip tendons.
- Sedentary Lifestyle: Lack of regular movement can weaken the hip muscles, leading to pain.
- Perimenopause: Hormonal changes can affect tendon health and increase susceptibility to pain.
What Can You Do About It?
Contrary to popular belief, complete rest is not the answer for tendon pain. Tendons don’t like total inactivity! Instead, check in with your physio for a proper assessment and diagnosis. They can prescribe the right amount of exercise to help manage your injury and alleviate pain. Conservative treatments like physiotherapy and Clinical Pilates have been shown to effectively manage outer hip pain in women, so there’s no need to jump to conclusions about surgery. For additional pain relief, you can discuss oral medication options with your doctor.
Physiotherapy for Hip Pain
At All For One Physiotherapy, our expert physiotherapists use a holistic approach to treat hip pain. Here’s what you can expect from a physio session:
- Initial Discussion: We’ll talk about how long you’ve been experiencing pain, what aggravates it, and self-management strategies.
- Physical Assessment: We’ll observe your movements, such as squatting, standing on one leg, and specific hip positions to secure our diagnosis.
- Manual Therapy: Gentle massage to release the attached glute muscles and provide relief.
- Home Exercises: Before you leave, we’ll prescribe easy exercises you can do at home to start tackling the pain.
Benefits of Clinical Pilates
Clinical Pilates is a highly effective treatment for hip pain, offering several benefits:
- Strengthening: Targets and strengthens the gluteus medius and surrounding muscles to support the hip.
- Flexibility: Improves flexibility and range of motion in the hip joint.
- Pain Relief: Reduces pain through controlled, low-impact movements.
- Posture Improvement: Enhances overall posture and alignment, reducing strain on the hip.
Physio Tips to Reduce Pain
Here are some tips to help manage your hip pain at home:
- Don’t sit cross-legged.
- Sleep on your non-affected side with a pillow between your knees.
- Avoid glute stretching—it can make it worse!
- Try to avoid standing on one leg, such as when putting on shoes or pants.
- Book in to see your physio ASAP!
How Long Will It Take to Get Better?
Lateral hip pain can ease in a few weeks if it’s moderate and you follow the right steps. However, if you’ve had ongoing pain for months, it may take longer to improve. Don’t be disheartened—physiotherapy can make a significant difference, and you’ll be amazed at how much it can help.
Preventing Lateral Hip Pain
To prevent hip pain from recurring, consider these preventative measures:
- Regular Exercise: Engage in regular physical activity to keep your hip muscles strong and flexible.
- Proper Warm-Up: Always warm up before exercising to prepare your muscles and tendons.
- Ergonomic Adjustments: Ensure your workspace is ergonomically friendly to reduce strain on your hips.
- Balanced Diet: Maintain a balanced diet to support overall joint and tendon health.
Get Started with All For One Physiotherapy
Stay proactive and take the first step towards relief by booking an appointment with All For One Physiotherapy. We’re here to support you every step of the way (pardon the pun) with expert treatment for hip pain, tailored exercise programs, and comprehensive care through Clinical Pilates. Don’t let hip pain hold you back—embrace a pain-free life with All For One.
References
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- Giangregorio, L. M., et al. (2014). Too Fit To Fracture: exercise recommendations for individuals with osteoporosis or osteoporotic vertebral fracture. Osteoporosis International, 25(3), 821-835.
- Hayden, J. A., van Tulder, M. W., Malmivaara, A., & Koes, B. W. (2005). Exercise therapy for treatment of non-specific low back pain. Cochrane Database of Systematic Reviews, (3).
- Hodges, P. W., & Richardson, C. A. (1996). Inefficient muscular stabilization of the lumbar spine associated with low back pain. Spine, 21(22), 2640-2650.
- Lisi, A. J., et al. (2018). Non-surgical treatment of lumbar disc herniation: a review of clinical evidence and practice guidelines. The Journal of the American Osteopathic Association, 118(8), 515-529.
