Hip mobility 101

Assessing Hip Flexibility: Simple Tests to Gauge Mobility

Early Signs of Arthritis: Detecting Hip Stiffness and Taking Action

Approximately 10% of the population grapples with hip discomfort, a prevalence that heightens with age. Often, the initial harbinger of impending hip pain is stiffness.

Understanding the nature of restricted hip mobility and adopting strategies to mitigate it holds the key to averting potential discomfort.

5 Methods to Evaluate Hip Mobility

Try these exercises to assess your hip mobility.

While these tests offer insight, it's recommended to consult a physical therapist, chiropractor, or massage therapist for thorough evaluation. Conducting these tests on your own provides an initial gauge of your hip's flexibility and rigidity.

Squat Test: Lower into a squat and attempt side-to-side shifts. Discrepancies in tension between hips may arise.

Internal Rotation: Lie on your back, knees bent at 90 degrees, and rotate your feet outward. Observe and compare range and sensation on both sides.

External Rotation: Lie on your back, one knee bent at 90 degrees, and inwardly rotate the foot while keeping the thigh still. Assess range and sensation bilaterally.

Flexion: Lie on your back with legs extended. Draw one knee toward your chest. Note range and sensation on each side.

Extension: Lie prone with legs flat and lift one leg while keeping knees straight. Evaluate range and sensation bilaterally.

Three Common Causes of Hip Stiffness The hip, a remarkably mobile joint, relies on the harmonious interplay of cartilage, bone, muscles, and nerves. Stiffness within this structure can arise from various sources:

Nerves: Hip rotation and movement depend on the mobility of major hip and thigh nerves. Accumulated issues in these nerves due to posture, repetitive movements, or limited mobility can result in stiffness.

Muscles: Muscles and tendons often underlie hip stiffness. Complaints of "hip flexor" or "glute stiffness" frequently emerge among office workers and athletes. This stiffness might correlate with muscle weakness, restricted range of motion, and discomfort during use.

Joints: Cartilage damage or degeneration within the hip joint, often due to wear and tear, can substantially limit mobility. Joint-related stiffness is typically felt deep within the groin and can be accompanied by clicking, locking, or catching sensations.

Hip pain can evolve from stiffness to persistent discomfort if unaddressed. It may manifest as pulling, cramping, or sharp sensations at the front, back, or side of the hip. Movements like sitting, standing, running, and walking may exacerbate the pain.

Strategies to Address Hip Stiffness Regardless of the origin of hip stiffness, identifying restricted movements and activities is crucial. Movement and exercise routines yield remarkable results in combating hip rigidity.

Physical therapy plays a pivotal role in enhancing hip mobility and establishing movement objectives. Combined with massage therapy and chiropractic care, manual therapy methods, such as joint mobilizations and myofascial techniques, offer relief for hip stiffness.

By deciphering the underlying causes of your hip stiffness and employing targeted interventions, you can stride toward greater mobility and a life with reduced discomfort.