The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
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The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
https://orthosportsmed.com/wp-content/uploads/2023/12/Blog-header-image-guide-to-hip-pain-relief-and-treatment-options-OSM-Oregon.png4541199orthosportsmedhttps://orthosportsmed.com/wp-content/uploads/2015/01/osm-header-vs7.pngorthosportsmed2023-12-19 12:00:342023-12-04 15:10:57Guide to Hip Pain Relief & Treatment Options
Hip flexor strains are painful, and it can be frustrating to sit out from a sport for a few weeks. The good news is that you can treat them at home with rest, icing and over-the-counter medicine.
What is a hip flexor strain?
A hip flexor strain is an injury to one of your hip flexors, the muscles where your thigh meets your hip. They’re a type of muscle strain — a tear in your muscle tissue. They’re one of the most common injuries, especially among athletes.
Strains are classified with three grades to indicate how severe they are. Most people can recover by resting their muscle and using at-home treatments like ice and over-the-counter medicine. If you’re feeling pain for a few weeks after your injury or have severe symptoms, see a healthcare provider.
Muscle strains vs. pulled muscles
There’s no difference between a strained muscled and a pulled muscle. People use the terms interchangeably. The same is true for a strained muscle and a torn muscle. They’re the same injury with the same symptoms and treatments.
Hip flexor strains and other injuries
There are lots of common injuries that cause muscle pain similar to hip flexor strains, including:
Pinched nerves.
Herniated disks.
Blood clots.
Other muscle strains — like groin strains and quadriceps strains.
Femoroacetabular impingement (also called hip impingement).
Talk to a provider if you experience any sudden, sharp pain in your body, especially if it happens during physical activity like a workout or playing sports.
Who do hip flexor strains affect?
Hip flexor strains can affect anyone. They’re common in athletes and people who are especially active.
Even if you don’t play sports or workout often, you can still strain your hip flexor, especially if you suddenly exert yourself much harder than usual.
How common are hip flexor strains?
Hip flexor strains are a common sports injury. Any athlete can injure their hip flexor, but the most common sports that cause hip flexor strains include:
Running.
Hockey.
Football.
Soccer.
Martial arts.
How do hip flexor strains affect my body?
Your hip flexors run across the bottom of your abdomen and down the top of your hips. Like all of your muscles, your hip flexors are made of thousands of small fibers woven together. These fibers stretching and pressing together is what allows your body to move when you squeeze a muscle.
When you overuse a muscle, the strands of muscle fiber are stretched beyond their limit and tear apart. If you’ve ever tried to use an old bungee cord to hold something in place you’ve seen this happen. New bungee cords — and healthy muscle fibers — have plenty of give and stretch. But if you use them for too long or suddenly jerk on them too hard, the elastic fibers in the bungee cord will start to pull apart. It’s the same way in your muscles. Strains are what happen when some of the thousands of fibers in your muscles are pulled beyond their limit and tear.
In addition to being painful, a hip flexor strain might make it hard to walk or move without pain. Your hip and leg might feel weak or unstable. They might also cause other symptoms like bruising.
What are hip flexor strain symptoms?
Symptoms of a hip flexor strain include:
Pain.
A feeling of tightness or pulling in your hip.
Trouble walking or moving without limping.
Weakness in your lower abdomen or hip.
Bruising or discoloration.
Swelling.
Muscle spasms.
What causes hip flexor strains?
Hip flexor strains happen when you tear the fibers of your hip flexor muscles. Causes of hip flexor strains include:
Overuse: Repeating the same motion — whether at work or during an activity like playing sports — can lead to overuse syndrome.
Not stretching or warming up before exercise: Stretching before exercise gradually increases how much stress you put on your muscles.
A lack of flexibility: If you’re not very flexible, your muscles (and the fibers in them) are tighter, which makes them more susceptible to strains.
Traumas: Traumas like falls and car accidents can cause hip flexor strains too, especially if you suddenly tense your muscles to brace for an impact or during a fall.
How are hip flexor strains diagnosed?
A healthcare provider will diagnose a hip flexor strain with a physical exam. Make sure to tell them what you were doing when you first noticed your symptoms. Because hip flexor strains come from physical activities, it’s important they know what led to yours.
Your provider will classify the hip flexor strain with a grade, depending on its severity:
Grade 1 (mild).
Grade 2 (moderate).
Grade 3 (severe).
What tests will be done to diagnose a hip flexor strain?
If you have a more severe strain, your provider might use some imaging tests to diagnose your hip flexor strain:
Ultrasound: Your provider will use an ultrasound to check for tears or fluid buildup around your hip flexor muscle.
MRI: An MRI will help your provider check for blood clots or internal bleeding.
These tests will also help them see if your injury damaged any other tissues like your tendons or ligaments.
How are hip flexor strains treated?
You can treat most hip flexor strains at home using the RICE method:
Rest: Stop the physical activity that caused your strain to avoid further damaging your muscle.
Ice: Apply an ice pack or cold compress for 10 to 15 minutes every hour for the first day after your injury. After one day, you can apply ice every three to four hours. Don’t apply ice directly to your skin (wrap the ice pack in a towel or washcloth).
Compression: Compression helps reduce blood flow to your injured muscle and reduces swelling. Apply a compression bandage or wrap around your hip. You can also wear compression shorts or pants to help keep pressure on your strained muscle.
Elevation: If possible,lift your hips and lower body above the level of your heart. Support your leg with pillows, blankets or cushions.
Hip flexor strain surgery
It’s rare to need surgery for a hip flexor strain. If you have a severe strain (grade 3), you might need surgery to repair your torn muscle. If the strain was severe enough to pull tendons or ligaments off of your bones, you’ll need surgery to re-attach them. Your provider will tell you which kind of surgery you’ll need and what you can expect.
What medications are used to treat hip flexor strains?
Your provider might recommend over-the-counter NSAIDs to reduce pain and swelling while you’re recovering.
Don’t use NSAIDs for more than 10 days in a row without talking to your provider.
Your provider will tell you which medications to take based on your specific symptoms.
How soon will I feel better?
Depending on how severe your original hip flexor strain is, you should feel better in a week or two. Talk to your provider before resuming any intense physical activities or exercises — especially anything that puts stress on your hips and legs.
Can I run with a hip flexor strain?
You shouldn’t run, work out or do intense exercise while you’re recovering from a hip flexor strain. If you start working out or playing sports again before your hip flexor is healed, there’s an increased chance you’ll re-injure it and hurt your muscle worse than the original strain.
How can I prevent hip flexor strains?
The best way to prevent hip flexor strains is to stretch and warm up before exercising. Increasing your overall flexibility will also protect your muscles from future injuries. The more flexible you are, the more room your muscle fibers have to stretch before they begin to tear.
It’s similar to how certain fabrics have more give than others. Your favorite pair of jeans has plenty of flexibility to it because you’ve stretched it out over years. On the other hand, you might have to wear a brand-new pair a few times before they feel comfortable. Your muscles are the same. The more you work them out and gradually stretch them, the more flexibility and give they have when you move.
What can I expect if I have a hip flexor strain?
You should expect to make a full recovery from a hip flexor strain. You should regain all your strength and ability to move after it heals. Make sure to warm up before exercising or playing sports, and give your body time to rest and recover after intense activity.
Some people with severe hip flexor strains have long-term symptoms like weakness in their torn muscle, but this is rare.
How long does a hip flexor strain last?
How long a hip flexor strain lasts depends on how badly you strained your muscle. Most hip flexor strains heal in a few weeks with at-home treatments.
Will I need to miss work or school with a hip flexor strain?
If you can do your job or schoolwork without putting stress on your strained hip flexor, you shouldn’t need to miss work or school.
Talk to your provider about which activities you should avoid while you’re recovering. Check with your provider before resuming any intense activity or exercising.
When should I see a healthcare provider?
Visit a healthcare provider right away if you’re experiencing severe symptoms like intense pain. If you’re still feeling pain after a few weeks of at-home treatments, talk to your provider.
When should I go to ER?
Go to the emergency room right away if you experience any of the following symptoms:
Bleeding in or around your strained muscle.
You can’t move your leg.
Swelling that won’t go away or is getting worse.
Go to the emergency room if you’ve experienced a trauma.
What questions should I ask my doctor?
Do I have a hip flexor strain or another injury?
Which grade of strain do I have?
How long will I need to rest?
Are there any activities I should avoid while I’m recovering?
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
A hip dislocation occurs when the femur (thighbone) is forced out of the hip socket in the pelvis. This is a serious medical emergency that needs to be treated ASAP.
Most hip dislocations occur when the thighbone is pushed out of the socket backward, called a posterior dislocation. An anterior dislocation occurs when the thighbone is forced out of the socket in the forward direction.
Causes of hip dislocations
A hip dislocation is typically caused by major trauma, such as a car collision or fall from a substantial height. In hip dislocations caused by car crashes, the knee hits the dashboard and pushes the thigh backwards, driving the femur out of the hip socket.
Risk factors for hip dislocations
Car collisions — patients who are in car collisions with direct impact are more likely to dislocate a hip.
Susceptibility to falls — patients who are susceptible to falls are at higher risk for a hip dislocation.
Symptoms of hip dislocations
Hip dislocations are very painful. Patients are unable to move the leg and could potentially lose feeling in the foot or ankle due to nerve damage.
Diagnosis of hip dislocations
A hip dislocation is a medical emergency and must be treated right away. Do not move someone with a hip dislocation. Call for medical help and keep the patient as comfortable as possible until they arrive.
Your doctor can typically diagnose a hip dislocation by looking at the position of the leg compared to the body and no other testing is necessary.
Your doctor may also order an x-ray, CT scan or a MRI to determine the full extent of the injury.
Treatments for hip dislocations
If you only have a hip dislocation without other injuries, the physician will manipulate the bones back into place while you are under sedation. The procedure is called a reduction.
Surgery is required in cases where there are loose tissues and fragmented bones in the affected area. In many cases, a hip dislocation will cause other complications such as nerve injury (crushed or stretched nerves that cause pain), osteonecrosis (bone death due to lack of blood supply to the bone) or arthritis (wearing down of cartilage in the hip).
Physical therapy and rehabilitation are often recommended to strength the muscles after this traumatic injury.
Recovery from hip dislocations
Patients can recover from a hip dislocation after two to three months of healing. If there are other fractures, the recovery period could be longer. Patients will use crutches and other walking aids initially and then progress to walking on their own.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
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A patient with hip arthritis may experience hip or groin pain as well as trouble walking, while a patient with lumbar spinal stenosis may have pain down their leg, or neurologic symptoms such as numbness, tingling, or weakness.
“Hip-spine syndrome is a distinct syndrome where both hip and spinal problems are occurring together,” says James D. Kang, MD, Chairman of the Department of Orthopaedic Surgery at Brigham and Women’s Hospital.
And yet, because hip and spine disorders have overlapping presentations and symptoms, it can often be challenging for physicians to determine if a patient’s symptoms originate from the hip, spine, or both. This can delay diagnosis and treatment, and many patients with hip-spine syndrome have seen several physicians and therapists or may have undergone various procedures that did not relieve their pain.
Hip-spine syndrome is a condition where both hip and spine problems are occurring in tandem.
“The first order of business is to make sure that the treating physician considers hip-spine syndrome in their evaluation. The problem is that many centers are so sub-specialized that hip surgeons only see hip problems, and spine surgeons only see spine problems,” says Dr. Kang.
“Our department is at the forefront of public awareness and academic awareness of this complicated syndrome. We are spearheading several efforts in orthopaedic research, including clinical investigations and patient outcome studies, trying to determine the optimal treatment plans for patients with hip-spine syndrome,” says Dr. Kang.
For patients with minor hip or back pain, Dr. Kang typically prescribes rehabilitation and physical therapy. Only patients with more advanced hip-spine syndrome who do not respond to physical therapy require invasive treatments, such as an injection therapy, or surgery.
Dr. Kang also recommends lifestyle changes to those with hip and spinal disorders, including weight reduction through diet and exercise. Since many patients with hip-spine syndrome have trouble walking or running, he recommends less active forms of aerobic conditioning, such as swimming and stationary biking.
For those with low back problems quitting smoking is also important, as prolonged exposure to cigarettes has been shown to impair oxygen delivery to tissues, and may cause damage to vascular structures of the discs and joints. Using anti-inflammatory medications can also help modulate symptoms.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
The hip flexors are a group of muscles that help you move your lower body. You have hip flexors on either side of your body. They include the rectus femoris, iliacus, psoas, iliocapsularis, and sartorius muscles, which allow you to bend at the hips, lift your knees, and swivel your hips from side to side.1
Hip flexor stretches may be helpful to people who experience tight hips. Whether you have a sedentary or active lifestyle, the hips can feel tight for various reasons. Opening up and relaxing the muscles in the hips and upper thighs help encourage proper movement and use of this area, which can prevent injury.
These hip flexor stretches may be especially beneficial to do before a strength training workout. While many people are aware of the need to stretch before exercise, it is a step that is often skipped. To get the most out of your workout, especially one that heavily involves the lower body and requires ample flexibility, always remember to stretch the hip flexors and related muscle groups.
Standing Lunge Stretch
Lunges are not just great exercises for the legs and glutes, they can also serve as a hip flexor stretch. You should feel the standing lunge stretch in your hip flexors, groin, and inner thighs.
Stand up straight with your arms at your side.
Place your hands on your hips or on your forward knee.
Take a step forward with your right foot so you are standing in a split stance.
Lower your right knee so it is at a 90-degree angle. Your left leg is extended straight back behind you.
Hold the stretch for 20-30 seconds.
Release and repeat on the other side.
Kneeling Hip Flexor Stretch
For a deeper stretch, try the kneeling hip flexor stretch. You’ll need an exercise mat or soft surface to do this stretch. Here’s how:
On a yoga mat or exercise mat, kneel on both knees. Your bottom should be on the heels of your feet with the balls of your feet pressed firmly against the mat.
Lean forward and press your palms to the mat. Hands should be shoulder-width apart and elbows should be bent slightly to prevent them from locking.
Bring your left knee forward through the gap between your arms and place your left foot flat on the mat in front of you, creating a 90-degree angle.
Straighten your upper body and place both of your hands on your left knee in front of you for support and balance.
Extend your right leg behind you. Your right knee should be pressed into the mat and the top of your right foot is rested on the mat.
Lean forward slightly to deepen the stretch. Hold for 20-30 seconds.
Exit the stretch and repeat on the other side.
Seated Butterfly Stretch
The seated butterfly stretch is a basic stretch that opens up the hips, thighs, and groin. This stretch is great for runners or people who want to improve the flexibility in their lower body. Here’s how to do the butterfly stretch:
Begin in a seated position with your legs in front of you.
Grab your ankles and bring your feet closer to your groin. If needed, do this one leg at a time.
Bring both feet together so the bottoms of your feet are touching.
Continue to hold your ankles with your hands while using your elbows to press down on your knees.
Apply gentle pressure to the knees so they get closer to the floor.
Hold the stretch for 20-30 seconds before releasing and repeating if needed.
Basic Bridge
Basic bridges are often used as glute exercises, but they can also be used to help open up the hips. This is how to do them to really target the hip flexors:
Lie on your back on an exercise mat or soft surface. Keep your hands at your sides and your knees bent.
Raise your hips. Your shoulders and feet should be flat on the floor, creating a straight line from your knees to your shoulders.
When you reach the top of this stretch, lift one foot off the floor at a time. This causes the hips to flex.
Hold for 20-30 seconds. Then switch to the other side.
Lying Hip Flexor Stretch
Hip flexion exercises can be performed seated or standing. It’s a beginner-friendly stretch that causes the hips to flex by moving the legs. Here’s how to do lying hip flexion stretches:
Lie flat on the ground. Your legs should be stretched out with your toes pointed up. Keep your hands at your sides.
Bend your left knee and slowly bring it to your chest. As your knee draws nearer, wrap both of your hands around your knee.
Gently pull your knee as close to your chest as possible. To make the stretch more challenging, straighten your leg and pull it closer to you with a resistance band. Rotate your hips to deepen the stretch.
Hold for 20-30 seconds.
Release the stretch and repeat on the right side.
Reclined Hip Stretch
The reclined hip stretch is also known as the Figure Four Piriformis Stretch. It is considered a pilates stretch, but you can incorporate it into your hip flexor stretching routine. Follow these instructions to perform this move:
Lie on your back on a yoga mat. Bend your knees so your feet are flat on the floor.
Bring your right knee closer to your chest, lifting your right foot off the mat.
Bring your left knee up and rotate your left leg outward at the hip. Rest your left ankle on your right thigh above the knee.
Deepen the stretch by grasping your hands behind your right thigh and pulling gently. You should feel this stretch in your left hip.
Hold for 20-30 seconds and repeat on the other side.
Low Lunge Twist Stretch
The low lunge twist stretch is a beginner-friendly stretch that opens up the hips and low back. If you’ve been sitting for a long period of time or need to stretch before exercising, this is a good stretch to relax tight muscles in the hips and back. To do this stretch, follow these steps:
Start in a forward lunge position. Your right leg should be forward.
Drop your left knee to the ground so your shin and the top of your left foot are pressed against the floor.
Gently press your right elbow into the inside of your right knee. Twist your torso to the left. As you twist to the left, extend your left arm behind you.
Hold for 20-30 seconds.
Release the stretch and repeat on the other side.
Tight hips should not be ignored. To keep the hips fully functional and free of pain, stay active by doing exercises that involve the hips as well as performing hip flexor stretches regularly.
It is especially important to stretch throughout the day if you have a sedentary lifestyle or job that requires you to sit for long periods of time. Hip-opening stretches are also recommended before running, strength training, and playing sports. If tight hips persist, check with your doctor or physical therapist.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
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Osteoarthritis of the hip causes the hip joint to get stiff and inflamed and can progress until resting no longer relieves your pain. Bone spurs might build up at the edges of the joint. When the cartilage wears away completely, bones rub directly against each other, making it very painful to move. You may lose the ability to rotate, flex or extend your hip. If you become less active to avoid the pain, the muscles controlling your joint get weak and you may start to limp.
Osteoarthritis, resulting from the wear and tear of your body as you age, affects more than 20 million people in the United States. The pressure of gravity on your joints and surrounding tissues causes physical damage, leading to pain, tenderness, swelling and decreased function. The smooth and glistening covering on the ends of your bones, called articular cartilage, which help your joints glide, may wear thin. Initially, osteoarthritis is not painful and its onset is subtle and gradual, usually involving one or only a few joints. The joints most often affected are the knee, hip and hand. In some instances, joint replacement (arthroplasty) of the hip or knee may be recommended to treat osteoarthritis.
Our Approach to Osteoarthritis of the Hip
When treating hip osteoarthritis, our goals are to relieve pain and restore normal movement. Treating the condition early, with nonsurgical options such as medication and physical therapy, can slow cartilage degeneration, minimize pain and preserve function. If the arthritis is already severe, joint replacement surgery can help, eliminating pain and improving the ability to walk.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
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Weak hip flexors can cause the surrounding muscles to overcompensate, which can cause pain and difficulty walking. Treatment for weak hip flexors includes physical therapy and exercises.
The hip flexors are muscles that connect the lower back to the hips, groin, and thigh bone. This muscle group includes the psoas muscle, which helps push the top of the leg upward.
The hip flexors stabilize the lower spine. They play a major role in walking, postural alignment, joint mobility, flexibility, and balance.
This article explains what symptoms and risks can come with weak hip flexors and how a person can strengthen them.
Symptoms
The symptoms of weak hip flexors can affect a range of different areas in the body.
General symptoms may include:
changes in gait and posture
knee pain
hip pain
back pain
These symptoms occur because the joints try to compensate for weak hip flexors, which leads to them overworking.
Pain in the hip flexor area may be the result of a hip flexor strain. This is different from weak hip flexor muscles, although weakness can cause a strain to occur.
Difficulty when walking
The psoas muscle is responsible for swinging the leg forward while walking. If this muscle is weak, a person may have to exert more energy and rely on other muscles — the rectus femoris muscle in the thigh and the hamstrings. These muscles may overcompensate during walking, which might put excess strain on them and cause discomfort.
A person may also find climbing stairs difficult as it may be hard to lift the leg.
Gait
Stiff knee gait is when a person walks with limited knee flexion, or bend, in the knee. Weakness in the hip flexors can lead to a stiff knee gait.
A 2016 study involving 47 people with severe hip arthritis revealed a correlation between hip flexor strength and gait. Participants in the study with the strongest hip abductors and hip flexors had a better gait than those with weaker muscles in that area.
However, other factors in the study that led to better gait were lower pain levels and better quality of life. Scientists concluded that muscle strength does play a moderate role in improving gait.
Posture
A person may experience lower back pain if they have a weak hip flexor, as the hip flexor is an important spinal stabilizer.
According to a recent article weakness in the hip flexors can make it difficult for a person to maintain a straight posture. Weak hip flexors can also cause the pelvis to tilt, which can affect posture and cause lower back pain.
Risks
Weakness in the hip flexors could result in injury, as well as the symptoms above. An injury could occur to the spine, legs, and knees if they have to overcompensate for weakness in the hip flexor muscles.
What causes weak hip flexors?
There are many different possible causes of weak hip flexors. These include:
Lack of exercise
Not partaking in regular physical activity can lead to weak hip flexors. Underuse of the hip muscles can cause the muscle to degenerate and become weak, which is known as muscle atrophy.
Sitting for long periods
Staying seated for extended periods can cause weakness in the psoas muscle. This is because the muscle does not work as hard as if the person were standing.
Osteoarthritis
Osteoarthritis in the hip can also cause weak hip flexors. It can also cause weakness in the knees, hamstrings, and buttock muscles.
Lateral transpsoas surgery
Lateral transpsoas surgery, a type of operation on the spine, can often leave a weakness in some hip flexor muscles.
Cerebral palsy
According to an article in the Journal of Ultrasound Medicine, people with cerebral palsy may experience weakness in the hip muscles. Cerebral palsy can also increase the risk of hips coming out of joint during childhood.
Tight or weak hip flexors?
Weak hip flexors are not the same as tight hip flexors. Sitting for prolonged periods could cause the hip flexors to become tight, as well as weak. Symptoms that come with tight hip flexors include lower back pain and hip pain.
How to test for weak hip flexors
A person can see whether they have weak hip flexors using resistance tests and simple exercises.
Seated knee raise
Sit in a chair and lift one leg, keeping it bent.
A second person must push down on the knee while the seated person pushes against them.
A person with weak hip flexors will not be able to resist the added pressure on the leg.
Lying knee raise
Lie down flat on the back, bringing one leg to the chest, using the hands.
If it is difficult to keep the leg up close to the chest after letting go of it, a weak hip flexor may be the culprit.
How to strengthen weak hip flexors
Exercises can be useful to prevent or strengthen weakness in the hip flexor muscles. Some people also find stretching useful for tight hip flexors.
The following exercises could help reduce weakness in the hip flexors:
Ankle weights
While sitting down in a chair, attach ankle weights to the ankles.
Slowly lift and lower the leg to strengthen the psoas muscle.
Doing this exercise from a standing position can also be effective.
Mountain climbers with floor sliders
This exercise uses sliders, which are small discs that a person can place underneath the feet to slide them across the floor without friction.
The mountain climber pose involves the following:
Assume a plank position.
Place a slider underneath the ball of each foot.
Bring the knees up to the chest one by one, moving the slider along the floor.
Repeat.
Lunges
Stand with the legs hip-width apart.
Step forward with one leg.
Slowly bend the knee until it reaches a 90-degree angle. The rear knee should be parallel to the floor.
Return to a standing position by lifting the front knee
Repeat.
Wall psoas hold
Stand with the legs hip-width apart.
Bend the knee and lift the leg so that it is level with the hips.
Balance on the other foot and hold for 30 seconds.
Slowly lower the leg.
Repeat on the other side.
Skater squats
Stand with the legs hip-width apart.
Bend at the knees and keep the buttocks parallel to the ground, with the back straight.
Come back up to a standing position and stand on one leg.
Lift the opposite leg to the side with the foot pointed forward.
Repeat on alternate sides.
Resistance band training
A 2016 study on 33 people involved one group carrying out strengthening exercises using an elastic resistance band for three 10-minute periods each week for 6 weeks. They progressed the repetitions of the exercises they were doing over the 6 weeks. The control group did not carry out these strength exercises.
The scientists concluded that using exercise bands in this context can significantly strengthen the hip flexors.
The following is an example of an exercise that uses an elastic exercise band to strengthen the hip flexors:
Place the band around both ankles.
Stand with the feet hip-width apart, and the knees slightly bent.
Take a diagonal step, about 2 or 3 feet long.
Continue for 20 steps.
Summary
Underuse of the muscles or sitting down for extended periods can cause weak hip flexors. Conditions such as and osteoarthritis can also cause weakness in this muscle group.
A person with weak hip flexors may experience lower back or hip pain and may have difficulty doing certain activities, such as walking or climbing stairs.
Weak hip flexors can affect a person’s posture and the way they walk.
To remedy weak hip flexors, a person can try a range of strengthening exercises that target the hip flexors.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
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Article on WebMD, reviewed by Tyler Wheeler, MD on March 15, 2020
The hip joint can withstand repeated motion and a fair amount of wear and tear. This ball-and-socket joint — the body’s largest — fits together in a way that allows for fluid movement.
Whenever you use the hip (for example, by going for a run), a cushion of cartilage helps prevent friction as the hip bone moves in its socket. Despite its durability, the hip joint isn’t indestructible. With age and use, the cartilage can wear down or become damaged. Muscles and tendons in the hip can get overused. Bones in the hip can break during a fall or other injury. Any of these conditions can lead to hip pain. If your hips are sore, here is a rundown of what might be causing your discomfort and how to get hip pain relief.
Causes of Hip Pain
These are some of the conditions that commonly cause hip pain:
Arthritis. Osteoarthritis and rheumatoid arthritis are among the most common causes of hip pain, especially in older adults. Arthritis leads to inflammation of the hip joint and the breakdown of the cartilage that cushions your hip bones. The pain gradually gets worse. People with arthritis also feel stiffness and have reduced range of motion in the hip. Learn more about hip osteoarthritis.
Hip fractures. With age, the bones can become weak and brittle. Weakened bones are more likely to break during a fall. Learn more about hip fracture symptoms.
Bursitis. Bursae are sacs of liquid found between tissues such as bone, muscles, and tendons. They ease the friction from these tissues rubbing together. When bursae get inflamed, they can cause pain. Inflammation of bursae is usually due to repetitive activities that overwork or irritate the hip joint. Learn more about bursitis of the hip.
Tendinitis. Tendons are the thick bands of tissue that attach bones to muscles. Tendinitis is inflammation or irritation of the tendons. It’s usually caused by repetitive stress from overuse. Learn more about tendinitis symptoms.
Muscle or tendon strain. Repeated activities can put strain on the muscles, tendons, and ligaments that support the hips. When they become inflamed due to overuse, they can cause pain and prevent the hip from working normally. Learn about the best stretches for tight hip muscles.
Hip labral tear. This is a rip in the ring of cartilage (called the labrum) that follows the outside rim of the socket of your hip joint. Along with cushioning your hip joint, your labrum acts like a rubber seal or gasket to help hold the ball at the top of your thighbone securely within your hip socket. Athletes and people who perform repetitive twisting movements are at higher risk of developing this problem. Learn more about hip labral tears.
Cancers. Tumors that start in the bone or that spread to the bone can cause pain in the hips, as well as in other bones of the body. Learn more about bone tumors.
Avascular necrosis (also called osteonecrosis). This condition happens when blood flow to the hip bone slows and the bone tissue dies. Although it can affect other bones, avascular necrosis most often happens in the hip. It can be caused by a hip fracture or dislocation, or from the long-term use of high-dose steroids (such as prednisone), among other causes.
Symptoms of Hip Pain
Depending on the condition that’s causing your hip pain, you might feel the discomfort in your:
Thigh
Inside of the hip joint
Groin
Outside of the hip joint
Buttocks
Sometimes pain from other areas of the body, such as the back or groin (from a hernia), can radiate to the hip.You might notice that your pain gets worse with activity, especially if it’s caused by arthritis. Along with the pain, you might have reduced range of motion. Some people develop a limp from persistent hip pain.
Hip Pain Relief
If your hip pain is caused by a muscle or tendon strain, osteoarthritis, or tendinitis, you can usually relieve it with an over-the-counter pain medication.
Another way to relieve hip pain is by holding ice to the area for about 15 minutes a few times a day. Try to rest the affected joint as much as possible until you feel better. You may also try heating the area. A warm bath or shower can help ready your muscle for stretching exercises that can lessen pain.
If you have arthritis, exercising the hip joint with low-impact exercises, stretching, and resistance training can reduce pain and improve joint mobility. For example, swimming is a good non-impact exercise for arthritis. Physical therapy can also help increase your range of motion.
When osteoarthritis becomes so severe that the pain is intense or the hip joint becomes deformed, a total hip replacement (arthroplasty) may be a consideration. People who fracture their hip sometimes need surgery to fix the fracture or replace the hip.
Call your health care provider if your pain doesn’t go away, or if you notice swelling, redness, or warmth around the joint. Also call if you have hip pain at night or when you are resting.
Get medical help right away if:
The hip pain came on suddenly.
A fall or other injury triggered the hip pain.
Your joint looks deformed or is bleeding.
You heard a popping noise in the joint when you injured it.
The pain is intense.
You can’t put any weight on your hip.
You can’t move your leg or hip.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Here are some exercises designed to stretch, strengthen and stabilize the structures that support your hip.
It’s important to keep active – you should try to do the exercises that are suitable for you every day. Repeat each exercise between 5–10 times and try to do the whole set of exercises 2-3 times a day.
Start by exercising gradually and build up over time. Remember to carry on even when your hip is better to prevent your symptoms returning.
If you have any questions about exercising, ask your doctor.
It’s also a good idea to try to increase your general fitness by going for a regular walk or swim, this will strengthen your whole body – which helps support your hip. It can also improve your general health, fitness and outlook.
Simple stretching, strengthening and stabilising exercises
The following exercises are designed to stretch, strengthen and stabilise the structures that support your hip. These exercises for hip pain (PDF, 983 KB) are also available to download and keep.
It’s important not to overstretch yourself if you’re in pain. It’s normal to feel some aching in the muscles after exercising, but you should stop and seek advice if you have joint pain that lasts more than a few days.
If you’ve had a hip replacement you will probably be advised to take it easy for the first six weeks and not to push yourself too much. Ask your physiotherapist what exercises they recommend you should start with and how to do them.
You may feel slightly uncomfortable during or after exercise, but this should settle within 24 hours. It shouldn’t be painful. If you feel any sudden pain stop exercising and seek medical advice.
Hip flexion (strengthening)
Hold onto a work surface and march on the spot to bring your knees up towards your chest alternately. Don’t bring your thigh above 90 degrees.
Hip extension (strengthening)
Move your leg backwards, keeping your knee straight. Clench your buttock tightly and hold for five seconds. Don’t lean forwards. Hold onto a chair or work surface for support.
Hip abduction (strengthening)
Lift your leg sideways, being careful not to rotate the leg outwards. Hold for five seconds and bring it back slowly, keeping your body straight throughout. Hold onto a chair or work surface for support.
Heel to buttock exercise (strengthening)
Bend your knee to pull your heel up towards your bottom. Keep your knees in line and your kneecap pointing towards the floor.
Mini squat (strengthening)
Squat down until your knees are above your toes. Hold for a count of five if possible. Hold on to a work surface for support if you need to.
Short arc quadriceps exercise (strengthening)
Roll up a towel and place it under your knee. Keep the back of your thigh on the towel and straighten your knee to raise your foot off the floor. Hold for five seconds and then lower slowly.
Quadriceps exercise (strengthening)
Pull your toes and ankles towards you, while keeping your leg straight and pushing your knee firmly against the floor. You should feel the tightness in the front of your leg. Hold for five seconds and relax. This exercise can be done from a sitting position as well if you find this more comfortable.
Stomach exercise (strengthening/ stabilising)
Lie on your back with your knees bent. Put your hands under the small of your back and pull your belly button down towards the floor. Hold for 20.
Bridging
Lie on your back with your knees bent and feet flat on the floor. Lift your pelvis and lower back off the floor. Hold the position for five seconds and then lower down slowly.
Knee lift (stretch)
Lie on your back. Pull each knee to your chest in turn, keeping the other leg straight. Take the movement up to the point you feel a stretch, hold for around 10 seconds and relax. Repeat 5-10 times. If this is difficult, try sliding your heel along the floor towards your bottom to begin with, and when this feels comfortable try lifting your knee.
External hip rotation (stretch)
Site you your knees bent and feet together. Press your knees down towards the floor using your hands as needed. Alternatively, lie on your back and part your knees, keeping your feet together. Take the movement up to the point you feel a stretch, hold for around 10 seconds and relax. Repeat 5-10 times.
The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.
Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.
Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.
If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.
Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209
Hours
Monday–Friday
8:00am – 4:30pm
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