Hip pain caused by internal rotation can be a frustrating and debilitating experience. It can affect people of all ages, from athletes to sedentary individuals.
Internal rotation of the hip occurs when the femur bone rotates inward towards the midline of the body, which can cause discomfort and pain in the hip joint.
This type of pain can be caused by a variety of factors, including muscle imbalances, joint problems, and overuse injuries.
In this article, we will explore the causes of internal hip rotation pain, the symptoms, and effective management strategies to alleviate the discomfort and improve mobility.
By understanding the root cause of the pain and implementing effective management techniques, individuals can improve their overall hip health and reduce the risk of future injuries.
So if you find yourself struggling with this kind of pain, keep reading as we will be looking at how to manage the condition.
What Is Internal Hip Rotation?
Internal hip rotation refers to a movement of the hip joint. This movement occurs when the thigh bone (femur) rotates inward and toward the body’s midline. This movement is important for many activities such as walking, running, and jumping.
The hip joint is a ball-and-socket joint, and internal rotation occurs when the ball of the femur bone moves inside the socket of the hip joint
What Causes Internal Hip Rotation Pain?
There are a wide range of factors that can cause pain with internal hip rotation, so let’s take a look at some of the most common causes.
Muscle Imbalances
When some muscles surrounding the hip joint are stronger or weaker than others, it can cause the hip joint to rotate internally, leading to pain and discomfort.
For example, tight hip flexors and weak glutes can cause excessive internal rotation of the hip.
Joint Problems
Hip joint problems such as labral tears, femoroacetabular impingement (FAI), or hip dysplasia can also cause internal hip rotation pain.
These conditions can cause the ball and socket of the hip joint to not fit together correctly, leading to abnormal movement and pain.
Overuse Injuries
Repetitive movements or overuse of the hip joint, such as in sports or certain occupations, are also prominent causes of internal hip rotation pain.
Activities such as running, dancing, or gymnastics that require a lot of twisting or turning can also contribute to this type of pain.
Poor Posture
Poor posture can cause muscle imbalances and affect the alignment of the hips, leading to internal hip rotation pain.
Previous Injuries
Previous injuries to the hip joint, such as a hip dislocation or fracture, can lead to muscle imbalances or joint problems that result in internal hip rotation pain.
It’s important to identify the underlying cause of internal hip rotation pain to effectively manage and treat the condition.
A healthcare professional such as a physical therapist or orthopedic specialist can help diagnose the cause of the pain and develop a treatment plan.
How To Manage Internal Hip Rotation Pain
Managing internal hip rotation pain involves addressing the underlying cause of the pain and implementing effective treatment strategies. Once you have pinned down the root cause, you should be ready to get started with treatment.
With that in mind, let’s take a look at some of the most popular ways to manage internal hip rotation pain.
Strengthening And Stretching Exercises
Strengthening the muscles around the hip joint, such as the glutes and hip external rotators, can help to balance the muscles and reduce excessive internal rotation of the hip.
Stretching exercises can also help to improve flexibility and reduce muscle tension in the hip area.
Let’s take a look at some specific strengthening and stretching exercises that can be beneficial for internal hip rotation pain.
Clamshells
Begin by lying on your side, keeping your knees bent and your feet together. Making sure your feet are touching, lift your top knee as high as possible without moving your pelvis.
Lower your knee back down and repeat for 10 to 15 repetitions. Don’t forget to do them on each side.
Hip Bridges
Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground as high as you can, squeezing your glutes at the top of the movement.
Lower your hips back down and repeat for 10-15 repetitions.
Hip External Rotation
Lie on your side with your bottom leg straight and your top leg bent at a 90-degree angle. Rotate your top leg outwards, keeping your foot in contact with your bottom leg.
Hold for a few seconds and return to the starting position. Repeat for 10-15 repetitions on each side.
Hip Flexor Stretch
Kneel on one knee with your other foot in front of you. Lean forward until you feel a stretch in the front of your hip, keeping your back straight as you do so.
Hold for 20-30 seconds and then switch sides.
Manual Therapy
A physical therapist or massage therapist can perform manual therapy techniques such as joint mobilization, soft tissue mobilization, or trigger point release to help alleviate pain and improve mobility in the hip joint.
Some techniques that might be helpful include the following.
Joint Mobilization
A physical therapist can use gentle, passive movements to mobilize the hip joint and improve its range of motion.
Soft Tissue Mobilization
This technique involves applying pressure to the soft tissues around the hip joint, such as muscles and tendons, to reduce tension and improve circulation.
Trigger Point Release
A physical therapist can use manual pressure or massage to release trigger points, which are areas of tightness and tenderness in the muscles that can contribute to hip pain.
Myofascial Release
This technique involves applying sustained pressure to the connective tissue around the hip joint, to improve mobility and reduce pain.
Instrument-Assisted Soft Tissue Mobilization (IASTM)
A physical therapist may use a tool, such as a Graston tool or a foam roller, to apply pressure to the soft tissues around the hip joint, to reduce tension and improve circulation.
Have a chat with your physical therapist or massage therapist to dive further into these techniques and find out which one suits your personal situation best.
Rest And Ice
Resting the hip joint and applying ice to the affected area can help to reduce inflammation and pain.
Modification Of Activities
Modifying activities that may aggravate the hip joint, such as avoiding high-impact activities or limiting the duration of sitting, can help to reduce internal hip rotation pain.
Pain Medication
Over-the-counter pain medication such as acetaminophen or non-steroidal anti-inflammatory drugs (NSAIDs) can help to reduce pain and inflammation in the hip joint.
Surgery
In severe cases, surgery may be necessary to address underlying joint problems that are causing internal hip rotation pain.
If you feel that your internal hip rotation pain has progressed to this extent, have a thorough conversation with your doctor and an orthopedic surgeon to discuss your surgical options.
Final Thoughts
Internal hip rotation pain can be caused by various factors, including muscular imbalances, overuse injuries, and structural issues.
However, there are several ways to manage this type of pain, including exercises, manual therapy, and lifestyle modifications.
Strengthening and stretching exercises can help improve the stability and flexibility of the hip joint, while manual therapy techniques such as joint mobilization, soft tissue mobilization, and trigger point release can help alleviate pain and improve mobility.
As well as this, making lifestyle modifications such as incorporating rest and recovery into your routine, using proper form during physical activities, and maintaining a healthy weight can help prevent future injuries and promote overall hip health.
It’s important to consult with a healthcare professional to determine the most appropriate treatment plan for your specific needs and to ensure safe and effective management of internal hip rotation pain.
No matter what the cause of your internal hip rotation pain might be, as long as you pin down the reasoning behind it and work with a professional to alleviate your symptoms, you will surely see improvements in your condition in no time!
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