Ways of treating hip tendonitis
Hip tendonitis is a condition in which a single or several of the tendons that attaches muscles to the hip becomes damaged. The joints of the hips and pelvis become strained from supporting the weight of the body in an upright position and during movements. The muscles in this area are bulky, strong and capable of performing powerful movements and tendons are susceptible to injuries.
Hip tendonitis also causes pain, inflammation and degeneration in any of the tendons in the hip, groin, gluteal tendons, hip flexors and the hamstrings.
Causes of hip tendonitis
- Wear and tear of the muscle tissue
- Repetitive movements of the hip such as biking, running and dancing.
- Deficient in protein, vitamins and minerals in the diet
- Frequent straining and spraining of the hip
- Gradual development of hip pain without any incident
- Discomforts while stretching the muscles of the affected tendons of the hip
- Pain during contraction of the muscle of the hip tendon.
- Tenderness when touching the affected area.
- Stiffness of the joint of the hips especially in the morning and after resting.
- Pain subsides when performing activities and gradually increases after some time.
- Take plenty of rest especially the affected hips. Avoid performing activities that cause further irritation and delay the healing.
- Apply an ice pack on the area for at least 15-20 minutes to lessen the inflammation and the pain.
- Wear compression bandage with an elastic bandage wrapped around the affected hip to increase flow of blood in the area and lessen the inflammation and the pain.
- Elevate the hips above the level of the heart by placing couple of pillows under the hips for proper flow of blood in the area and for fast healing of the condition.
- Prescribed non-steroidal anti-inflammatory medications to lessen the inflammation and the pain.
- Consult a physical therapist for rehabilitation exercises to strength and flexibility and restore range of movement of the affected hips.
- Proper warm up before performing exercises or playing sports to prevent injuries.
- Perform exercises that stretch the side, back and front of the thigh and hips.
- Increase in the intensity of exercises or extension of time should be done gradually.
- Perform exercises on stable and even grounds and using proper equipment to prevent injuries.
- Wear proper footwear with proper cushioning of the ankle and feet when performing activities.
- Avoid exercises when sick or just perform mild level of exercises to prevent development of hip tendonitis.