Hip problems are common and can occur throughout adult life. Many respond to simple treatments / self management.
New onset or flare-up of a longstanding hip problem should settle within 6 weeks without need to see a health care professional .
What causes hip problems?
Hip problems are common and can be caused by injury or normal wear and tear.
As you get older, normal wear and tear can cause your hip problem to flare-up now and again, often for no reason.
Can this cause problems anywhere else?
You may feel some pain in your buttock, groin, thigh, back or knee. or the muscles around your thigh or lower leg. Men can feel some pain in their testicles. This should improve as your hip problem gets better.
Keeping active is an essential part of your treatment and recovery and is the single best thing you can do for your health.
Being physically active throughout your recovery can:
prevent a recurrence of the problem
maintain your current levels of fitness – even if you have to modify what you normally do, any activity is better than none
keep your other muscles and joints strong and flexible
Keep a healthy body weight
It’s recommended you stay at or return to work as quickly as possible during your recovery. You don’t need to be pain and symptom-free to return to work.
Pain medication can help to reduce the pain and help you move more comfortably, which can help your recovery. Speak to your community pharmacist about medication or other methods of pain relief. It’s important to take medication regularly.
Resting or moving?
Within the first 24 to 48 hours after a hip problem has started you should try to:
rest your hip but avoid long spells of not moving at all
move your hip gently for 10 to 20 seconds every hour when you are awake
After 48 hours:
Slowly return to normal activity
Do whatever you normally would and stay at, or return to work – this is important and is the best way to get better
Avoid sports or heavy lifting until you have less discomfort and good movement. Remember to warm up fully before you start sporting activities.
When to speak to a healthcare professional
There has been significant trauma such as a fall from a height or a direct blow to the hip
Your pain is preventing any movement at all
Help and support
If, after following the above advice, your hip problem hasn’t improved within 6 weeks a self-referral to TIMS may be of benefit.
To refer yourself to TIMS you will need to have your NHS number to hand.
These videos have been developed by the clinical teams in Tyneside Integrated Musculoskeletal Service (TIMS) to support the management of patients in our service. If you have not been referred to this resource by TIMS you follow the advice at your own risk.
Gluteal tendinopathy Suggested exercises and advice for patients presenting with pain on the outside of the hip associated with gluteal tendinopathy.
Lower Limb strengthening exercises Exercise programme including hip, knee and ankle strengthening exercises with a progression of exercises for each area. Ideal for post trauma, post op or for patients suffering from general deconditioning.
Proprioception/balance exercises Specific balance exercises for patients who have problems with balance, particularly for patients who have suffered an ankle injury.
Safe and Steady Suggestions of exercises and activities for those patients who feel unsteady when walking to help improve their confidence and balance when mobilising.
Escape Pain is an education and exercise programme for people with hip or knee osteoarthritis.
We are now able provide escape pain delivered virtually via microsoft teams or via face to face groups located across Newcastle and Gateshead. These groups will provide you with the support required to exercise appropriately and provide advise and education for management of your joint. Please complete referral form for TIMS stating you would like to be considered for an escape pain class.
Alternatively if you choose to try escape pain independently you can access the videos by clicking on the links below.
The programme is also available online using the Escape Pain Website and Google/Android apps. Both tools take you through a six week programme, with two session per week, containing:
Exercise videos with simple, easy to follow exercise with clear instructions that were developed so you can do the exercises safely in their homes;
Educational videos with engaging animations giving simple advice and information to help you understand how to better manage your condition;
Individual progress chart to track your improvement over time.
Versus Arthritis Hip Pain booklet Hip pain is a very common problem but it’s not usually a sign of arthritis or any other underlying medical condition. This booklet will explain the causes of hip pain, such as osteoarthritis and soft tissue disorders, and what you can do to manage the problem.
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