How To Relieve Hip Pain From Dancing

Hip hurting is not a new miracle for dancers- so much so that often they simply dance through the discomfort until information technology becomes unbearable. The constant backlog rotation on the hip and repetitive extension of the legs put extra stress on a very of import and large joint. Hip injuries in dancers can arise over fourth dimension or occur suddenly. Overuse of the hip joint and surrounding muscles can evolve into hip flexor tendonitis, causing bouts of frustrating pain while dancing or sitting for extended periods of time. A bad landing or autumn tin cause a hip flexor injury that if non tended to correctly can develop into a lifelong struggle.

What to do with Hip Flexor Pain?

Dancers are rarely willing to sit down out or mark movement to accommodate a mild hip flexor injury. They wouldn't be a dancer if they preferred not moving and property dorsum. Having the tools and guidance to approach rehearsals and classes in a manner that doesn't worsen the injury can immensely increase the run a risk of hip flexor hurting relief. It's disquisitional to accept injuries professionally diagnosed to develop a plan of conservative and minimally invasive treatment options before more serious interventions are required.

These tips and exercises may exist provided following a hip hurting evaluation to reduce symptoms and restore range of movement. However, earlier DIY-ing your mode through the pain, schedule an engagement with Dr. Van Thiel to properly identify the source of pain and develop a comprehensive hip flexor hurting relief program that meets your goals.

Warm Up, Warm Up, Warm Upwards

Before any physical activeness, properly warming up the muscles cannot exist emphasized plenty. Hip flexor injuries nearly ever occur from a lack of preparation before a trip the light fantastic toe class or rehearsal. The hip is involved in nearly all movements, and the hip flexor irritation and inflammation will only go worse faster without a proper warm up. It'south important to proceed in mind that stretching and warming up are not synonymous. Exercises are meant to build strength and increase mobility to support the joint and prepare the surrounding muscles so the hip flexor experiences less stress.

Dancers should consult a doctor for hip flexor exercises specific to their injury to warm up the articulation before any excessive motion or rotation.

Strengthening Exercises

To salve tension and excess stress on the hip flexor, your doctor may suggest exercises to build the surrounding muscles. Strengthening muscles in the backs of the leg, hip, and cadre can stabilize the hip joint and provide hip flexor pain relief.

• Tone the inner thighs by squeezing a brawl or pillow between your legs to provide actress support to the hip joint.
• Build core and glute muscles with a bridge by lifting the hips off the flooring while lying on your back with bent knees and feet flat on the floor.
• Stabilize the hip by building core strength with exercises that focus on the lower abdominals
• Hip rotations while holding the knee and relaxed muscles tin improve mobility and strengthen smaller muscles throughout the joint.

Rest. Water ice. Pinch. Elevation.

Following a long rehearsal or enervating form, your doctor may recommend handling oft referred to as R.I.C.E. Muscles that are overworked and overstretched can greatly benefit from elementary rest, water ice, pinch, and elevation. These four elements of injury intendance are meant to finer diminish inflammation and irritation and then the hip flexor tin heal. R.I.C.E will be implemented with most hip flexor pain relief regimens aslope exercises and warm upward recommendations. A medico can assist provide guidance on when and how to implement each chemical element of hip flexor pain care.

When to Start your Hip Flexor Handling

Before trying whatever of the above exercises or tips for hip flexor hurting relief, make sure to get a proper diagnosis to make up one's mind the best approach to go along you moving. Dr. Van Thiel specializes in treating highly agile individuals with conservative and minimally invasive options to foreclose further damage to the hip and back up an active lifestyle.

Schedule an Evaluation with Dr. Van Thiel to larn more about what is causing your hip flexor pain.

Source: https://www.vanthielmd.com/hip-flexor-pain-in-dancers-how-to-keep-moving/

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