Do you find yourself experiencing an uncomfortable pinching sensation in your hips? Whether it happens during daily activities, exercise, or even when sitting for prolonged periods, hip pinching can be a frustrating issue that disrupts your daily life. Pain in the hips is a common reason that people seek physical therapy in Durham. Understanding the potential causes and seeking appropriate solutions can help alleviate this discomfort and improve your overall well-being.
Common Causes of Hip Pinching
Muscle Tightness
Muscle tightness or imbalance around the hip joint can lead to pinching sensations. Tight hip flexors, for example, can pull on the front of the hip joint, causing a pinching feeling when you move or stretch. Similarly, tightness in the gluteal muscles or the iliotibial (IT) band can affect hip movement and contribute to discomfort.
Hip Impingement (Femoroacetabular Impingement)
This condition occurs when there is abnormal contact between the ball and socket of the hip joint. It can result from structural abnormalities in the hip joint, such as a misshapen femoral head or hip socket, leading to pinching sensations, especially during certain movements like flexing the hip or rotating the thigh. Some cases my require surgery to correct the abnormalities, many cases can be treated conservatively with physical therapy to correct imbalances and improve movement patterns.
Bursitis
Hip bursitis involves inflammation of the bursae, small fluid-filled sacs that cushion the bones, tendons, and muscles near joints. Inflammation of the bursae in the hip can cause pain and a pinching sensation, particularly when pressure is applied to the affected area or during movement. Bursitis is often a result of overuse, especially when compensation patterns are present. Typically overcoming bursitis requires a temporary activity modification and assessment to identify the root cause and correct any movement patterns or muscle imbalances.
Overuse or Repetitive Movements
Engaging in repetitive activities or overuse of the hip joint, such as running, cycling, or sitting for extended periods, can strain the muscles and tendons around the hip. This strain can lead to irritation and pinching sensations, especially if proper stretching and strengthening exercises are not incorporated into your routine.
Finding Relief and Prevention
Stretching and Strengthening Exercises
Incorporating regular stretching and strengthening exercises can help improve flexibility and balance muscle strength around the hip joint. Focus on exercises that target the hip flexors, glutes, and IT band to alleviate tightness and reduce the risk of muscle imbalances.
Body Mechanics
Pelvic positioning, especially an anterior pelvic tilt (when there is an arch in the back and the hip bones are tipped forward) can lead to pinching in the front of the hip. When the pelvis is in an anterior pelvic tilt, the abdominals are also not in a position to stabilize the trunk, leading to the hip flexors working extra hard to provide stability. Finding and maintaining a neutral pelvis position is of utmost importantce when it comes to overcoming hip pain.
Rest and activity modification
If you suspect overuse or inflammation is causing your hip pinching, resting the affected hip to allow the tissues to calm down will be important. Working with a physical therapist can help you find alternate activities or modify your training. A physical therapist will also be able to prescribe exercises to correct muscle imbalances.
Physical Therapy for Hip Pain and Pinching
Physical therapy can be an excellent conservative treatment for hip pain and help active adults avoid unnecessary injections or surgery.
During your first physical therapy visit, you will be taken through a whole body movement & strength assessment to see where you may have underlying compensation patterns. Your physical therapist will then look closer at your hip, pelvis, breathing & core strength.
Initial treatment may also include hands on therapy such as dry needling, cupping or soft tissue manipulation. Your physical therapist will then work with you to rebuild your movement patterns, build strength & resilience and help you ease back into activity.
Exercises for hip pain
Try these 3 exercises if you are experiencing pinching in your hips
Banded Deadbug
This banded deadbug is an excellent way to work the core & neutral pelvic position while also working the hip flexors. Many times, the hip flexors are actually weak, not tight, and strengthening them leads to an improvement in pain.
Hip CAR
The hip CAR (controlled articular rotation), takes the joint through its full range of motion to work on mobility and strength. It also helps work on balance and core stability because nothing should be moving except the hip. Start with 5 reps each side
TFL stretch
The TFL muscle sits just on the outside of the hip bone. Many times this muscle gets overwork when trying to help stabilize the pelvis and can actually refer pain to the front of the hip and groin. Stretching this muscle can help release trigger points.
What’s Next for Your Hip Pain
Experiencing hip pinching can indicate various underlying issues, from muscle tightness and imbalance to structural abnormalities in the hip joint. Taking proactive steps such as stretching, strengthening exercises, maintaining good posture, and seeking medical evaluation when necessary can help manage and alleviate hip discomfort effectively. By understanding the causes and adopting preventive measures, you can promote hip joint health and enjoy a more comfortable, active lifestyle.
Remember, everyone’s body is unique, so what works for one person may not work for another. Listen to your body, seek professional advice when needed, and take steps towards improving your hip health to prevent and manage hip pinching effectively. Your hips will thank you for it!
If you’re still struggling with hip pain, contact us today to speak with a member of our team and get started on being pain free!
