Hip tendinitis is the inflammation of the iliopsoas tendon in the hip, which is attached to the pelvis, according to Arthritis-Symptom.com, a consumer network repository from the National Institute of Health. Symptoms usually include pain with movement and at night. This condition is often accompanied by bursitis and inflammation of the bursa sac, which lubricates the hip joint. Treatment for hip tendinitis usually includes a combination of rest, ice, heat, medication and hip flexion exercises.
- Skill level:
Things you need
- Ice pack
- Ibuprofen (Advil or Motrin)
- Heating pad
- Hip sling, elastic wrap or splint
Immediately stop all physical activity and rest your hip. Use a hip slip, elastic wrap or splint to immobilise and protect your hip tendon from further injury. Take two ibuprofen pills every four to six hours until you are free of inflammation and pain.
Strap or tie an ice pack around your hip so that it compresses directly against your affected area. Keep the ice pack on your hip for 15 to 20 minutes. Remove the ice pack. Repeat ice treatment every three to four hours until your inflammation has subsided.
When your inflammation is under control, apply a heating pad to your hip a few times a day to reduce pain and spasms.
Kneel down on one knee and place your opposite foot on the floor. Push your hips forward, then relax. Do up to 10 repetitions. Next, with your feet braced on the floor, push your buttocks and lower back off the floor, hold for two to five seconds, then relax.
Tips and warnings
- You should use ice immediately after the onset of hip tendinitis, especially during the first 48 hours. Ice will help reduce inflammation and pain. Ice causes vasoconstriction (narrowing of blood vessels), which reduces inflammation and consequential pain by limiting the flow of blood lymph fluid to the affected area. Once you get initial inflammation under control, you can use a heating pad on your hip. Heat will help promote blood (with its healing properties) flow to your inflamed hip. Medications such as ibuprofen can also keep inflammation and pain under control. And exercise will help increase flexibility in the hip and promote blood flow to the affected area. (For additional hip exercises, see References 2 and 3.)
- Never do an exercise that can potentially injure your hip tendon. If you are having any difficulty doing an exercise because of pain, stop doing it. There are plenty of additional exercises that will work for you. You should also do the stretch exercises first, before doing any more rigorous or resistance training.
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