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Experiencing hip pain can be alarming, especially given the prevalence of hip replacements. According to the American College of Rheumatology, 544,000 hip replacements are performed annually in the United States. A 2020 study revealed that hip pain affects 10% of the population, increasing with age. However, hip issues aren’t limited to the elderly.
Dr. Derek Ochiai, a board-certified arthroscopic hip surgeon and sports medicine doctor at Nirschl Orthopaedic Center in Arlington, Virginia, highlights that various hip problems also affect younger individuals. A 2023 study reported that 22% to 55% of people with hip pain have a labral tear, a condition affecting the hip socket, often seen in younger patients.
Don’t Dismiss Hip Pain as a Sign of Aging
It’s easy to attribute hip pain to aging, but Dr. Ochiai stresses the importance of not ignoring it. “Don’t ignore it. If you’re a young patient and you can’t sit in the car for 30 minutes at a time or you’re walking down a hallway and noticing you take a turn by using little steps, not twisting, that is not normal,” he said. “That could be a fixable, treatable hip condition.”
Pain during activities like sitting, driving, or sex might indicate a hip joint issue that needs evaluation. Ignoring these symptoms can lead to arthritis, especially if a labral tear is involved. Labral tears often occur without a dramatic event, unlike injuries from incidents like being tackled by a football player.
The Risks of Delaying Treatment
Dr. Ochiai cited a Danish study analyzing patients with hip pain over ten years. Those with hip pain and impingement (a marker for labral tears) were 26 times more likely to develop arthritis within a decade compared to the general population. Another 2023 study confirmed that a labral tear increases the risk of developing osteoarthritis.
Identifying and Addressing Hip Pain
Understanding the source of your pain is crucial, as hip pain can stem from various areas. Dr. Rahul Shah, a board-certified orthopedic spine surgeon, noted that “not all hip pain is clearly from the hip. What we typically think about as hip pain, or pain that is located on the side of the hip, may in fact be coming from the hip, the muscles around the hip, or joints next to the hip, including the lower back area and SI [sacroiliac] joint.”
Dr. Ochiai suggests that deep flexion, such as during a goblet squat, can help identify hip pain. Simple adjustments like raising your chair or using a cushion can alleviate discomfort when sitting. Other signs include difficulty standing on the affected leg, putting on socks or shoes, and clipping toenails.
Quick Test for Hip Issues
A practical test Dr. Ochiai recommends is lying on your back, pulling one knee towards your chest, and comparing the range of motion to the other side. A significant difference indicates a possible hip issue.
Exercises and Stretches to Alleviate Hip Pain
Yoga, Pilates, strengthening exercises, and activities that improve abdominal strength can benefit your hips. Dr. Ochiai’s rehab protocols for post-hip surgery patients include ab and back exercises, as hip and back issues often coincide. Strengthening the glute muscles is also crucial, with exercises like hamstring stretches and bodyweight squats being effective.
Dr. Shah emphasizes the importance of hip flexor stretches and knee and ankle mobility stretches to achieve a full, painless range of motion. Combining these methods with a doctor’s evaluation can significantly improve your hip health and overall well-being.
