Tight or Sore Hips - What causes them and how to fix it
Tight hips are something we see at the clinic every day.
Runners, gym goers, athletes, desk workers you name it! Whether it is related to the injury they’ve come in for or it’s the reason they’re at the clinic - people are asking us why their hips are so damn tight.
Now the answer to that question will take a bit to unpack. But bear with me, by the end of this blog you will be well on your way to unlocking your tight hips.
I have even thrown in a couple of exercises to get you started!
ARE YOU WONDERING WHY YOUR HIPS ARE SORE? Are you worried you may have injured your hip?
Well don’t worry! We will be going through the 3 most common areas to get hip pain and tightness. We will discuss what might be causing your symptoms and how to get it fixed.
Before we dive in, let’s have a quick look at the anatomy around the hip as there is a bit going on.
When we talk about the hip, we need to talk about the hip joint, the pelvis and the muscles that interact with these.
The hip joint is a very mobile joint that moves in many different directions through large ranges of movement. A mobile joint requires many different muscular attachments to control its movement through range.
Hence any changes to the tone or ‘tightness’ of any of these muscles can have a profound impact on the movement of the hip joint.
In addition to the hip joint, we have a pelvis - a very important piece of the puzzle that connects the upper body to the lower body. A well functioning pelvis is the key to a healthy hip.
Whilst the pelvis doesn’t have the same degree of movement as the hip joint, its tilts and rotations have a massive influence on hip joint range of motion.
So whilst we are here for the hip, it is the pelvis that we will focus on as one of the key secrets to unlocking tight hips.
Let’s go through the 3 most common areas people experience pain or tightness in their hips.
Whilst the majority of people will just experience tightness, some experience pain.
Those with pain need to be able to identify the signs and symptoms of a more serious hip issue that would require immediate attention from a physio.
This can include sore hips after running, sore hip muscles, sore hips and back and sore hip bone.
When in doubt, book in to see your physio anyway!
PAIN AT THE FRONT OF THE HIP- WHAT IS CAUSING IT?
tight hip flexors
hip flexor tendinopathy
an undiagnosed hip joint issue - e.g. labral tear, femoral acetabular impingement (FAI)
PAIN AT THE SIDE OF THE HIP - WHAT IS CAUSING IT?
tight gluteus medius/minimus or tensor fascia latae muscle