You probably don't think much about how you walk; you just put one foot in front of the other. And you probably think even less about your hips when you walk (or sit or climb stairs). But with your hips you can do all these things, plus bend and even twist to see what's happening behind you.
“Your hips are the strongest part of the body,” says the HSS physiologistGeorge Cyril, MD. “It is the main source of power that allows competitive powerlifters to squat and deadlift nearly 1,000 pounds.”
Anatomy of the hip
To keep your hips injury-free, it is useful to know a little more about them. The hip consists of two bones: the femur, also called the femur, and the pelvis. The femur and pelvis are connected at the hip joint, a ball-and-socket joint in which the head of the thigh bone (femur) rests in a cup-shaped structure called the acetabulum, which is part of the pelvis. “It is the ability of the femoral ball to rotate in all directions within the acetabulum, allowing you to move freely,” explains Dr. Cyril.
In a healthy hip, articular cartilage, a smooth protective lining, limits friction between the joint surfaces during movement. A piece of soft tissue called the labrum, which is made of fibrocartilage, lines the outer edge of the acetabulum and creates a suction seal that helps hold the ball-like head of the femur in place.
Possible causes of hip pain
Unfortunately, injuries happen because the hip joint does a lot of the hard work when walking and doing so many other activities. Some of the most common causes ofhoftemenjesInvolving:
Arthrosis. As we age, the cartilage between bones and joints becomes inflamed and degenerates. With less cushioning between them, the bones and joints begin to rub against each other, causing pain and reduced range of motion. The pain caused byhip arthritismay worsen over time and consists of stiffness and swelling.
Labral tear. The labrum is a crescent-shaped ridge of cartilage that lines and strengthens the hip joint. Repetitive movements or a fall can damage the labrum, including:hip labral tearor even a detachment of the labrum from the acetabulum.
Tendinitis. When the thick bands of tissue that bind the bones to the muscles become inflamed or irritated,tendinitiscan happen.
Bursitis. Bursae are small pockets of fluid near the joints that help protect the areas between tendons, ligaments and bones. Sometimes the bursae become inflamed or irritated, usually from repetitive motion, which can lead to bursitisheupbursitis.
Stretching of muscles or tendons. Repetitive movements, especially while running or cycling (or even walking), can strain the muscles, tendons, and ligaments that support the hips.Tense hipscan cause pain and prevent the hip from functioning normally.
Avasculaire necrose. Although not as common as the other conditions,avasculaire necroseoccurs when the hip loses its blood supply and parts of the bone die. It can happen as a result of trauma, steroid use, excessive alcohol consumption, or after certain medical treatments such as radiation.
Because you can feel hip pain in several places, including the thigh, the inside of the hip joint, the groin, and the buttocks, it can be difficult to figure out what type of hip problem it might be, or even whether it is a hip problem. no pain at all. Some clues: Because arthritis and labral tears live in the cup, the pain from these two conditions is usually a dull, aching, sometimes throbbing pain, usually in the front of the hip, but can also radiate to the groin, up to the hips . knee, and occasionally in the buttocks, says Dr. Cyril.
Because tendinitis and bursitis occur in the tendons, and you have muscles and tendons in the front, side, and back of the hip, you may feel more of a burning pain that may be in the side of the hip, or on the inside, near the hip. and avascular necrosis feels tender and throbbing, similar to arthritis,” he adds.
Learn more about when to see a doctor for hip pain.
Walking techniques to reduce hip pain
Regardless of the cause of your hip pain, it's important to stay active while minimizing the risk of more problems down the road. Dr. Cyril offers these tips for healthy hip walking:
- Always wear comfortable non-slip shoes with a soft sole that absorbs shock when walking on hard surfaces.
- If you have problems with the arch, look for inserts to take the load off the hip. You can buy them over the counter or a podiatrist can make onespeciaaltilpasset ortose.
- Avoid walking in total darkness, especially on uneven surfaces, to avoid injury. If necessary, use the flashlight on your phone.
- Go for good form.
- Imagine reaching the ceiling with your head. Your shoulders should be back and down, your arms naturally bent at the elbow. Your pelvis should be tucked under your torso and your abdomen should be pulled tight.
- Put your heel down first, roll through the rest of your foot and then push off from your toes.
- Do not look down when you walk as this will strain your neck and back. Instead, look 15 to 20 feet ahead of you and keep your chin level with the ground.
- If you want to go faster (for example, if you're power walking), focus on moving your elbows back and forth along your body (not back and forth across your chest). Your feet will follow automatically.
