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Hips and knees are both major joints in the body. The hips carry much of the body’s weight while the knees are put under pressure with every step. These joints play major roles in normal functionality. Unfortunately, one chronic pain condition may lead to another. There are several cases of chronic hip pain causing painful knee problems. Hip pain can spread to the knees or lower back, but the pain mostly grows when the initial symptoms progress into a chronic disorder. Overusing the hip can cause sore muscles and inflammation. Symptoms like these may eventually lead to trauma to the knees as well.

 

Chronic Hip Pain

The hips carry body weight, but they must also carry the weight through a wide range of motions. Especially for athletes, the hips twist and turn in a variety of angles. Depending on the condition, the hip weakens over time. For example, with hip osteoporosis or hip osteonecrosis, patients may develop a limp. Limping is one way that the body may naturally cope with chronic hip pain. Limping or walking with a cane helps relieve the hip joint of extra pressure. Osteoporosis and osteonecrosis can both cause hip dislocations and fractures. Hip failure is more often seen in patients who are 50-years-old and above.

 

Hip Pain Results

If the hip begins to fail, there are symptoms that may show over time and symptoms that occur without warning. A hip dislocation or fracture is more of an unexpected injury. These emergency disorders can happen randomly, but leave patients with lifelong problems. There may be necessary lifestyle changes for patients after suffering from hip failure. Problems that follow hip pain include:

• Chronic knee pain
• Groin pain
• Lower back pain
• Muscle loss
• Prone to further hip injuries
• Weaker bones

Once the chronic hip pain spreads to the knees, this condition may turn into a new problem. The knees are another joint that suffers from overuse and injury. Chronic knee pain can result from severe hip problems. Since hip failure tends to unbalance the body, this pattern extends into the knees as well. Treating hip failure is one way to prevent chronic knee pain. Allowing chronic hip pain to grow will only leave patients with 2 painful joints instead of one.

Walking, standing, sitting and other small physical tasks put stress on the hip joints. Since the hips are the largest joints in the human body, there is cushioning and support from the cartilage and muscles that surround it. The hips perform repetitive motions every day and even more so if the patient is an athlete. Even though the hips are accustomed to normal wear and tear, chronic hip pain may begin to develop. Patients can perform the same motions every day, but one too many times may lead to frustrating chronic hip pain symptoms.

 

What causes chronic hip pain?

On their own, patients may not be able to exactly identify their chronic hip pain problem or what is causing the painful hip condition. Chronic hip pain is mostly due to the overuse of this major joint. Chronic joint pain in the hip can be extremely painful for patients since this joint is so large. Normal wear and tear that goes too long without treatment end up becoming a whole other problem with its own symptoms and diagnosis.

Some chronic hip pain causes include:

• Arthritis– Cartilage around the hip joint begins to deteriorate so arthritis hip pain comes from bones rubbing together in the hip.
• Osteonecrosis– A lack of blood supply that leads to the collapse of the hip joint with great pain.
• Osteoporosis– A decrease in bone density and bone mass leaves the hip more vulnerable to fractures and dislocations.
• Snapping Hip– Popping and snapping coming from the hip joint while walking or bending the hip.
• Tendonitis– Inflammation of the tendons in the hip with chronic pain problems.

 

How do I know if I have chronic hip pain?

Patients can feel chronic hip pain sensations around the lower back, buttocks, and thighs. Chronic hip pain is an uncomfortable problem facing many patients. Even though chronic hip pain is diagnosed more often in older patients this condition varies based on some patient characteristics. Patients are more likely to suffer from hip pain symptoms depending on their:

• Age
• Body Weight
• Medical History
• Occupation
• Physical Activity

 

What are chronic hip pain symptoms?

Chronic hip pain symptoms truly depend on the hip pain condition and cause. The chronic hip pain symptoms that patient experiences can help diagnose the problem and find the proper treatment options. Identifying your hip pain symptoms can include much detail and feelings like:

• Chronic pain anywhere around the hip, thigh, groin or buttocks
• Developing a limp when walking
• Limited range of motion in the hip
• Pain spreading to the lower back or legs
• Popping or snapping sounds from the hips
• Skin covering the hip joint turns red and warm
• Stiffness and tightness in the hip joint or muscles
• Swelling around the hip area

 

How do I prevent chronic hip pain?

Prevention is the best way to care for the hips before hip pain grows and develops within these joints. Overuse and age are the two main factors that lead to serious hip pain problems. Age cannot be controlled, but overuse of the hips can be prevented. Simple pain prevention and care for the hip joints include practices such as:

• Always stretching the hip joints before physical activity
• Eating a healthy diet with vitamins and minerals
• Keeping the body at a comfortable weight
• Know your limits when exercising and working out
• Wear the right type of shoes with proper support

 

What can I do at home for chronic hip pain?

Suffering from chronic hip pain is not easy for any patient. Especially patients with weaker bones and muscles, chronic hip pain remains persistent without care and treatment. At-home treatments can minimize a patient’s level of hip pain symptoms and prevent the condition from growing. If hip pain has gone to a point where it can no longer be prevented, patients are recommended to try these at-home treatment methods:

• Allow the body time to rest after physical activity
• Apply heat to the hip suffering from chronic pain
• Avoid stairs or putting extra stress on the hips
• Keep the hip elevated while lying in bed
• Use an ice pack to calm hip pain symptoms

Stretching is a form of exercise and physical therapy that can save the body from chronic joint pain. Joints like the shoulders, elbows, and knees may tighten so stretching is one easy way to relieve chronic pain. However, when people feel their hips tighten, stretching may not come as easily. The hips are large ball and socket joints so there are specific types of stretches that help the hips and surrounding muscles. Anyone can perform these hip stretches. Physical therapists will often recommend stretching the hips in the morning or right before exercising.

Stretching has several benefits. Stretching each morning helps the body wake up and prepare for the day. Hip stretches can help with the following benefits:

• Pain relief
• Strength
• Flexibility

Pain relief, strength and flexibility all save the hips from chronic pain conditions. If the hips are stiff, weak and in constant pain, these symptoms may grow into a full disorder. Above all, stretch every day for these major hip benefits and more.

 

Hip Stretches for Pain Relief

The hips are like any other joint since they may suffer from chronic osteoarthritis. Hip arthritis causes daily pain for some patients. So, stretching the hips as the day starts can help relieve chronic hip pain. People with arthritis hip pain can try lunges or squats that help all the hip muscles and ligaments stretch. Start with forward facing lunges and as the stretching routine becomes easier, try side or backward lunges to work different parts of the hips and thighs.

 

Hip Stretches for Strength

In particular, the thigh muscles help protect the hips. So, thigh stretches that build strength will help with support for the hips as well. Work the inner thighs and outer things for maximum strength. There are yoga balls and bands that can help with thigh workouts. The resistance from yoga bands helps with strengthening while leg lifts with a small yoga ball can also help the thigh and hip muscles.

 

Hip Stretches for Flexibility

Flexibility can help with overall hip movement. Flexible hips keep the joints from stiffening and helps with daily exercise. Hip flexibility will grow over time if a person practices these exercises daily. Hip stretches can be as simple as sitting on the floor and touching the toes. Stretch gradually and know your body’s limits. A foam roller can help beginners with these kinds of hip stretches.

If you suffer from chronic joint pain or are prone to developing aches and pains, you may notice that your condition worsens, when the weather is cool or damp. Especially in Texas, people’s joints are comfortable in the warm weather. So when the temperature drops or the rain starts, pain arrives. Here is some information about the link between weather and joint pain…

 

1. Weather can alter the thickness of your joint fluid

Recent studies conducted by Tuft University claim that a drastic change in weather can alter the amount of fluid in your joints. Any change in the thickness of your joint fluid can cause discomfort and pain. Tuft’s studies also concluded that a change in barometric pressure can also increase joint pain, among individuals who suffer from arthritis.

 

2. People tend to exercise less in cold or wet weather

It’s a well-known fact that regular exercise can help lessen the effects of arthritic conditions such as knee aches and elbow pain. Regular exercise increases the flexibility of your joints and drastically reduces joint pain. So if you’re looking to manage your joint problems, when it’s cold or raining, it’s well worth bundling up and going for a brisk walk, a few times a week. Or signing up for a gym membership, in order to work out and stay healthy.

 

3. People tend to stiffen up when it gets cold

Most people tend to clench their arms and fists, in a natural reaction to the cold or rainy weather. Clenching your body parts in order to shield yourself from the wind, the rain and the cold can increase the amount of joint pain which you experience. To avoid worsening your joint pain, keep your limbs loose and limber and to avoid stiffening your body parts. One effective way to relax your muscles and to relieve joint pain is to take a nice long hot shower.

 

4. People forget to hydrate in colder weather

When it’s hot out, you won’t have any trouble consuming eight glasses of water a day. However, when it’s chilly or raining you may be less motivated to stay hydrated. Unfortunately, even mild dehydration can increase the amount of pain which you feel in your joint areas. So, make sure you drink water often if you want to avoid symptoms of joint pain.
So joint pain is common in the cooler, wetter months, but there’s a variety of ways to keep pain low.

The knee is such a vital part of the human body, yet it is often one that is subject to a number of different problems that we may experience. The reason why this is true, in many cases, is because this area of the body tends to take a lot of abuse whenever we are younger and before any real problems begin to appear. Here are some effective knee exercises that can be done which can help you to overcome the pain that you are experiencing, but it may be able to help you to stop it from happening in the first place.

 

Wall Calf Stretch

While stretching, calf muscles most often get neglected. Therefore, for people who perform rigorous high impact workouts, running or even a lot of time on their feet, need proper calf stretches. This is because science has shown us that calves can get very tight from an impact. Therefore, they need to be stretched to relieve the tension that might later be problematic for the knees. Find a stable wall, and while facing the wall, stretch your right foot and place your heel where the floor meets the wall. While keeping your heel to the ground, lean toward your front leg and hold the stretch to its deepest point for about 5 seconds and switch feet. Target about 10-12 reps on each leg.

 

Quad Stretch and Half-Kneel Hip

This is a stretch that not only aids the knee, but also the hips. When you perform knee exercises, you will feel flexible. You can kneel on one knee with the other foot flat on the flat surface. Make sure you have close to 90 degrees with both your legs. After this is done, lean forward in the direction of your front leg. Stretch the front part of your hip in a downward direction. Then take the ankle of the leg on the ground and pull it toward your backside. This gives you a deep hamstring stretch all the way to the knees.

 

Quad Foam Roller Stretch

Quads are important to our legs and neglecting them comes with a heavy price later for our knees. This is because they usually get shorter from all the sitting our lifestyles involve. This causes them to be under constant tension. To rectify this, a foam roller can come in handy.

Start by lying face down with a foam roller under the right leg, right below the quad. This will help you put most of your body weight on your leg. When you have already done this, roll slowly. Some might say you should simply roll up and down. However, a better strategy will be to roll your leg from side to side and putting pressure on the tighter spots. Switch legs and continue doing this until you feel no pain or at least 7 minutes.

 

By utilizing these techniques, you will be able to stretch out the leg muscles, joints and therefore aid in your orthopedic health. The joints on your legs support much weight. Therefore, taking care of them should be a regular task never to be forgotten.

If you’re an athlete of any kind, you understand the normal wear and tear sports can have on your body. Though some strain builds muscle and increases endurance, a prolonged play of many sports can negatively impact different muscles, joints and other parts of the musculoskeletal system. Unfortunately, the knees are among the most common body parts affected by playing a multitude of different sports. Below, we’ll look at the top four sports that impact your knees the worst.

 

1. Running

Though long-distance running is far from the most damaging sport to your knees, the repetitive motion caused by running can eventually lead to some pretty bad knee ailments, especially if you run many miles a week. Consider cross-training for prevention of knee injury caused by running. Activities like swimming or biking can be introduced into your routine to alleviate the strain of running’s repetitive motion which can lead to knee pain.

 

2. Basketball

Basketball can be a hard sport for any athlete to master, but the game itself is particularly hard on the knees. Constant running, jumping, falls and contact that are essential to basketball’s play can have a lasting effect on the knees. Unfortunately, there is really no way to avoid these instances in full contact basketball, but alternatives are available. Leagues that offer no contact basketball enable you to enjoy playing without fear of strain or injury.

 

3. Tennis

Competitive tennis, singles tennis and racket ball are all especially hard on the knees. The short runs and quick pivots required to play racket sports can lead to serious injury if done for prolonged periods of time. Finding courts with softer foundations such as carpet or grass can help with the contact caused by playing on harder surfaces. Badminton is also a low impact alternative to subsidize your workout.

 

4. Soccer

It should come as no surprise that the high contact, fast-paced action of soccer is one of the leading causes of a knee injury in sports. The area most commonly affected in soccer players is the kneecap. This is due to overextension during running or kicking the ball. Like basketball, there is no real way to avoid these occurrences while playing soccer. Conditioning should be the main focus to reduce chances of injury.

These may be the top four sports that impact your knees the most, but any kind of physical activity can lead to knee pain or injury. This is not to say exercise and physical play is not essential. A greater focus should be placed on warming up and stretching before any physical activity. Following these tips can lead to overall improved knee and musculoskeletal health, no matter what kind of athlete you are.