Outer hip pain?

amanda_louise27
amanda_louise27 Posts: 21
in Fitness and Exercise
I have been doing yoga for a while, and at some point, my outer hips started to occasionally hurt when I would do standing wide angle poses. Only sometimes, not frequently. About three weeks ago, after an exercise class, I woke up the following morning and one hip was hurting, in the same spot. It hurt to put weight on it, and hurt to walk. It faded after a day or two. I am still having pain in both hips, but only when I have most or all of my weight on one leg, whether I am standing or kneeling. It's a pain in the outer hip, right where the hip joint is, on the side of my bottom.
Anyone have any idea what this is, or how to help it?

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Hip issues are rarely isolated to the hip - often it's a symptom by issues elsewhere in the body, like in the feet, and to one's overall posture and gait. Unfortunately it's very hard to diagnose these things over the internet, especially without seeing you. The best thing to do is to see a physical therapist, or a sports M.D.. They will do a full-body assessment, and give you a customized treatment plan.

    In the mean time, let us know if this stretch helps:

    https://www.youtube.com/watch?v=2qZ517Rw7ME

    Hold for a minimum of 30 seconds.
  • amanda_louise27
    amanda_louise27 Posts: 21
    Thanks for the suggestion - it's a good stretch, but doesn't quite stretch the painful part of my hip.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Hip pain can definitely caused by other kinds of muscle dysfunction, including the IT Bands, hamstrings, or lower back musculature. A PT or Sports MD is a good start. If you choose to manage it on your own then checkout Joe DeFranco's "Limber 11" lower body stretching & mobility work on YouTube. It may not be completely related to flexibility either but rather muscle weakness in other areas that require your hip muscles to overcompensate.
  • Galatea_Stone
    Galatea_Stone Posts: 2,037 Member
    Foam roller.
  • amanda_louise27
    amanda_louise27 Posts: 21
    Well, I got a foam roller and will try that over the next few days. I am also going to go to a self myofascial release class where I've been exercising, but have to wait another week for it because the instructor will be away this weekend.
  • Galatea_Stone
    Galatea_Stone Posts: 2,037 Member
    The foam roller really worked for me, and I hope you feel better.
  • MinMin97
    MinMin97 Posts: 2,674 Member
    So sorry, that is painful! I used a chiro when I had it. I don't like to be cracked/manipulated so she used an "activator" and traction (just the table moving my low back gently), as well as "table drops" (slight drops of the table under my hips) to align my hips/low back. The relief was immediate, and then the muscles and inflammation subsided after that. I really really hated having that pain.
  • whitebalance
    whitebalance Posts: 1,654 Member
    Tagging... Round kick practice has been causing me pain in the same area. PT had me try a foam roller yesterday, and I think I'm in love... I just bought one on Amazon.
  • margannmks
    margannmks Posts: 424 Member
    So sorry, that is painful! I used a chiro when I had it. I don't like to be cracked/manipulated so she used an "activator" and traction (just the table moving my low back gently), as well as "table drops" (slight drops of the table under my hips) to align my hips/low back. The relief was immediate, and then the muscles and inflammation subsided after that. I really really hated having that pain.
    That also worked for me. It was my si joint and id been sitting on a heating pad, which was just causing more imflammation. Ice works better now i know.
  • Sharon_C
    Sharon_C Posts: 2,132 Member
    I had hip pain for a long time and finally had it checked out. Turns out I have severe arthritis in my hip and have to have it replaced.
  • amanda_louise27
    amanda_louise27 Posts: 21
    Thanks all - tried the foam roller out two nights ago, and it has definitely helped! I've gone from it hurting to even turn over in bed to not feeling much pain. There's still a little there, but this foam roller is wonderful!

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