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Contents
Hip Bone Pain After Exercise: Causes, Treatment, Prevention
Exercise is an essential part of staying healthy and strong; however, it may cause some pain, especially in the hips, knees or lower back.
The most common types of exercise-related pain are muscle strains, sprains, tendinitis (inflammation of the tendon), and bursitis (inflammation of the fluid-filled sac that reduces friction in a joint). A less common type is stress fracture which occurs when small cracks develop in one or more bones .
Although not considered an exercise related pain, most people experience low back pain or knee pain at some point in their lives. These pains can be excruciatingly uncomfortable and persistent — making even simple tasks difficult to perform.
Hip bone pain after exercise is especially known as exogenous osteoporosis which happens with decreased blood supply. Bone loss occurs when there is a lack of osteoblasts or osteoclasts. Stress fractures and exogenous osteoporosis both result from weakened bones and can develop after years of excessive training (too little recovery time).
Treatment before the pain become too intense will change your life for the better. Common treatments include, Rest, Ice, or taking some medicine such as ibuprofen, or a natural inflammatiory, such as turmeric
The best way to prevent hip bone pain after exercise is to ensure you are using proper form and technique during exercises, working on strengthening weak muscles as well as conditioning strength with some endurance training, taking rest days between workouts if needed.
A full body warm up before any type of exercise session is key in reducing the risk of injury. Also, remember to stretch out those tight muscles post-workout.
Cause of Hip Pain After Exercising
“hip bone pain after exercise” “hip bone pain during exercise” “hip pain while running” “exercise induced hip injury” “running injury hip” are all terms related to the same issus.
Hip bone pain is a common complaint among athletes who do strenuous activities, such as running and aerobics (Kelly). Hip bone pain occurs due to pounding on the femur during activity which may occur when doing repetitive aerobic exercises like jogging or sprinting (rier). For example, often you see runners with one leg straight and the other leg bent when they run. This is more likely to cause hip bone pain or any other exercise-induced injury (Kelly).
How to Treat Hip Pain
There are several things you can try:
- Ice packs, to reduce inflammation
- Follow this with movement of the muscles involved
- Use heat to stimulate blood circulation
- Infrared laser therapy
- Deep tissue massage
- Pain relievers, such as aspirin, paracetemol, NSAID’s such as ibuprofen, or natural anti inflammatory such as Turmeric or curcumin supplement
Prevent Hip Pain
First off, be sure to warm up before engaging in intense exercise. While exercising, know your limits, don’t overdo it. Of equal importance is to be sure you are doing whatever your exercise is, such as running, using proper form. You may want to consult a professional coach, who can point out how you place yourself at risk by exercising improperly.
Conclusion
Hip bone pain after exercise is especially known as exogenous osteoporosis which happens with decreased blood supply. Bone loss occurs when there is a lack of osteoblasts or osteoclasts. Stress fractures and exogenous osteoporosis both result from weakened bones and can develop after years of excessive training (too little recovery time). Treatment before the pain become too intense will change your life for the better. The best way to prevent hip bone pain after exercise is to ensure you are using proper form and technique during exercises, working on strengthening weak muscles as well as conditioning
