READ - 6 tips to help if pain wakes you when sleeping on your side?
3 MINUTE READ
Your advice today is coming from Simon Ruse. Simon is a Sport & Exercise Physiotherapist and NSW Institute of Sport accredited practitioner. He has 13 years experience working as a physiotherapist with people from all walks of life. He has a true passion for helping people realise their full physical potential, whether that be for competitive or recreational sports, surfing, skiing, golf, or just everyday life and well-being. Simon is a surfer, skier and snowboarder. Simon is also a Director of Altitude Physiotherapy and Massage in Thredbo and Falls Creek. He has treated Australia’s elite ski and snowboard athletes, including Olympic gold medalists.
If you wish to discover if Simon is the right wellness expert for you, sign up at Stack Health for free today. Receive your complementary health concierge service where you are matched with your perfect wellness expert no matter where you (or they) are in the world.
Do you (or someone you know) suffer from pain on the outside of your hip?
– Does it stop you from sleeping on your side?
– Do you have difficulties standing on one leg, for example when getting dressed?
– Does going up hills or stairs aggravate your pain?
– Have you stopped doing the sports and activities you love to do due to pain?
You’re not alone, there are many people of various ages, sex and fitness levels suffering from lateral hip pain.
After a thorough assessment your physiotherapist will diagnose the cause of your pain. It’s important not only to know what’s causing your pain, but also why. These factors can be divided into two categories – intrinsic and extrinsic factors. Intrinsic factors are within your body such as leg length discrepancy, muscle strength and length, and body composition. Extrinsic factors are external such as chair height and shape and bed firmness. Or for athletes – training load, volume, footwear and training surface.
It takes a full assessment and conversation with one of our highly-trained team to really nail down the best management for you. However, here are some great do’s and don’ts (some you might not expect!) to get you on the right path straight away.
DON’T stretch the side of your hip – DO use a spikey ball or tennis ball to assist with muscular tightness contributing to your symptoms.
DON’T sit in a low chair – DO sit in a chair with your hips above knees
DON’T sleep on your affected side – DO sleep on your back or on your other side with a pillow between your knees
DON’T just do ‘core’ exercises, it doesn’t address the underlying cause, although it can be helpful to a point. – DO strengthen your gluteal muscles with the specific guidance of your physiotherapist or exercise physiologist, the exercises can be adjusted for any age or skill level.
DON’T go straight for a corticosteroid injection – DO seek the advice of your physiotherapist to ensure you are choosing the correct exercise and perfect your technique.
DON’T stop exercising – DO adjust your exercise routine, choose low impact (and pain free) exercise such as swimming and walking.