5 Common Causes of Hip Pain in Women
When you tell your doctor your hip hurts, the first thing he should do is confirm that your hip is actually the problem. In many causes the pain can be related to sitting too much or losing normal mobility in the hips. Women might say they have hip pain, but what they may mean is they have pain in the side of the upper thigh, hamstring, upper buttock, or they may be experiencing lower back pain, says Stephanie E. Siegrist, MD, an orthopedic surgeon in Rochester, N.Y., and spokeswoman for the American Academy of Orthopaedic Surgeons. Hip pain is often felt in the groin or on the outside of the hip directly over where the hip joint (a ball-and-socket joint) is located.
Among the most common causes of hip pain in women are:
1. Arthritis. The most common cause of chronic hip pain in women is arthritis, particularly osteoarthritis, the wear-and-tear kind that affects many people as they age. “The ball-and-socket joint starts to wear out,” Siegrist says. Arthritis pain is often felt in the front of your thigh or in the groin, due to stiffness or swelling in the joint.
2. Hip fractures. Hip fractures are common in older women, especially those with osteoporosis (decreased bone density). Symptoms of a hip fracture include pain when you straighten, lift, or stand on your leg. Also, the toes on your injured side will appear to turn out, a sign that can aid your doctor’s preliminary diagnosis.
3. Tendinitis and bursitis. Many tendons around the hip connect the muscles to the joint. These tendons can easily become inflamed if you overuse them or participate in strenuous activities. One of the most common causes of tendinitis at the hip joint, especially in runners, is iliotibial band syndrome — the iliotibial band is the thick span of tissue that runs from the outer rim of your pelvis to the outside of your knee. Another common cause of hip pain in women is bursitis, says Marc Philippon, MD, an orthopedic surgeon in Vail, Colo. Fluid-filled sacs called bursae cushion the bony part of the hip that is close to the surface. Like the tendons, these sacs can become inflamed from irritation or overuse and cause pain whenever you move the hip joint.
4. Hernia. In the groin area, femoral and inguinal hernias — sometimes referred to as sports hernias — can cause anterior (frontal) hip pain in women. Pregnant women can be susceptible to inguinal hernias because of the added pressure on the wall of their abdomen.
5. Gynecological and back issues. “Hip pain in women can relate to gynecological causes,” Siegrist says. “It’s important not to just assume that the pain is caused by arthritis, bursitis or tendinitis. Depending on your age and other health issues, the pain in your hip could be coming from some other system.” Endometriosis (when the uterus lining grows somewhere else) can cause pelvic tenderness, which some women describe as hip pain. Pain from the back and spine also can be referred and felt around the buttocks and hip, Siegrist says. Sciatica, a pinched nerve, can cause pain in the back of the hip — the pain from sciatica can start in your lower back and travel down to your buttocks and legs.
Hip Pain Treatment Options depends on the diagnosis, but pain that's caused by overuse or sports injuries is often treated with heat, rest, and restoring normal hip mobility through proper mobility exercises, lengthening the hamstrings and chiropractic adjustments. To prevent injuries, it is important to stretch before exercising and wear appropriate clothing, especially good shoes when running, If certain activities or overuse are causing hip pain, stop those that aggravate the discomfort and talk to your chiropractor. Excess weight can put pressure on the hip joint, so losing the pounds can provide relief and help you avoid further problems. Some causes of hip pain, such as fractures, labral tears or hernias, may need surgical repairs. Most of the time the pain simply relates to lack of normal motion.
Try this simple mobility screening and see if you can pass #2, #3 and #4.
A complete functional fitness screening can help if you failed any of the above exercises….
Most people can be assessed using a “functional fitness screening” (have you had one lately?) With this, someone can see if they have a hip problem as well as other tight muscles that are critical to proper function. When I see problems with mobility and flexibility, I recommend postural and mobility exercises to hip issues and/or other muscles and this makes a HUGE difference with day to day pain, especially if they are chronic in nature. Remember, the ultimate rigidity is called “Rigor Mortis”. Life is motion and motion is movement. Posture, movement and alignment are critical to your quality of life. If you have been suffering with hip pain and are not sure what to do next.... give us a call at 623.551.6677 or check out our website: www.myanthemhealth.com
Your in Better Health....
Dr Brian Hester
Back to Health of Anthem
You might experience soreness in your shoulder after painting, lifting items, or playing a sport—anything that requires you to lift your arms. Or you may not remember any specific injury, but you still feel pain in your shoulder. There can be a number of causes and a lot of the time it starts with the rotator cuff. The main joint in the shoulder is formed by the arm bone (humerus) and the shoulder blade. The joint socket is shallow, allowing a wide range of motion in the arm. The rotator cuff is made up of 4 muscles that surround the arm bone. This cuff keeps the shoulder steady as the arm moves.
How do I know the rotator cuff is hurt? If the rotator cuff is involved, the pain is usually in the front or outside of the shoulder. This pain is usually worse when you raise your arm or lift something above your head. The pain can be bad enough to keep you from doing even the simplest tasks. Pain at night is common, and it may be bad enough to wake you. Pain relief strategies often start with active rest. During active rest, you can and should move your shoulder. Avoid difficult activities like lifting heavy objects or playing sports. You may also get relief by applying ice or working on active stretching to increase passive joint motion.
The first step of any rehabilitation therapy is simple range-of-motion exercises. By bending over and moving (rotating) your shoulder in large circles, you will help to avoid the serious complication of rotator cuff injury, called a frozen shoulder. You should follow these range-of-motion exercises with resistance exercises using rubber tubing or light dumbbells. The final step is resistance training with weight machines or free weights. Remember, form over function here, so think light weight and high reps between 12-15 per set.
What exercises should I do? The following exercises may help you......
Range of motion
Stand up and lean over so you’re facing the floor. Let your sore arm dangle straight down. Draw circles in the air with your sore arm. Start with small circles, and then draw bigger ones. Repeat these exercises 5 to 10 times during the day. If you have pain, stop. You can try again later.
Rotator cuff strengthening
Use a piece of rubber tubing for these exercises. Stand next to a closed door with a doorknob. Loop the tubing around the knob. With your hand that is closest to the door, bend your arm at a 90° angle (at the elbow) and grab the loop of the tubing. Pull the band across your tummy. At first, do 1 set of 10 exercises. Try to increase the number of sets as your shoulder pain lessens. Do these exercises every day.
Upper extremity strengthening
As your pain goes away, try adding a general upper body weight-lifting program using weight machines or free weights. Lie on your right side with your left arm at your side. With a weight in your left hand and your forearm across your tummy, raise your forearm. Keep your elbow near your side.
What else can I do to help this injury heal? An aerobic exercise program will help improve the blood flow to the tendon or bursa. The blood flow will also help reduce soreness.
Things to consider.....It often takes a shoulder a long time to heal. The earlier you address the pain, the better. Depending on your injury, you should be able to make a full recovery. However, many people complain that even with a full recovery, their shoulder is not as strong as before. Sometimes an injury that lasts a long time will cause the tendon to tear. Tell your chiropractor if your pain goes on in spite of a good treatment program or when there is weakness in certain motions of the arm. You may have torn your rotator cuff. This type of injury may need and MRI to see if there is some soft tissue damage that may need repair.
A functional fitness screening can help….
Most people can be assessed using a “functional fitness screening” (have you had one lately?) With this, someone can see if they have a rotator cuff problem as well as other tight muscles that are critical to proper function. When I see problems with mobility and flexibility, I recommend postural and mobility exercises to address rotator cuff issues and/or other muscles and this makes a HUGE difference with day to day pain, especially if they are chronic in nature. Remember, the ultimate rigidity is called “Rigor Mortis”. Life is motion and motion is movement. Posture, movement and alignment are critical to your quality of life. If you have been suffering with chronic shoulder pain and are not sure what to do next.... give us a call at 623.551.6677 or check out our website: www.myanthemhealth.com
Your in Better Health....
Dr Brian Hester
Back to Health of Anthem
Do you want to stop the yoyo of dieting when it comes to losing weight and then keeping it off? It all comes down to portion sizes. Sure we may know that a restaurant meal out has a few more calories than we would usually enjoy at dinner, but an issue that we consider far less often are the different ways in which we eat extra calories throughout the day – a slightly larger slice of bread, an extra teaspoon or two of oil on the salad or simply eating from a larger plate just a few of the ways in which our portions tend to gradually increase over time, as does our weight. To make it easier simply limit the foods that comes out of boxes or bags. Limit your dairy and also your high glycemic grains.
Once you have a much clearer idea of what a portion of food should be it is relatively easy to cut back and ultimately it is a small number of cut backs spread over a range of food decisions that equates to weight control.
Food Portion Size No of serves a day
Fruit 1 medium piece or ¾ cup 2
Vegetables ½ cup cooked or raw Min of 2-3 cups
Lean meat/chicken 100-150g cooked (palm size) 1-2/day
Fish 150-200g (hand size) 1-2/day
Rice ½ cup cooked 1-2/day
Oil 1 tspn (thumb size) 1-2 serves/day
Avocado ¼ medium or 2 tbsp 1 serve/day
Multigrain bread 2 small slices 1 serve/day
Wine 120ml or 1 small glass 1-2/day
Nuts 10-15 or 30g 1 serve/day
Sauces 1 tbsp 1-2 serves/day
Tip for portion control
1) Always measure complex carbs serves using a measuring cup.
2) Keep kitchen scales handy to check meat portions and serving sizes.
3) Measure out sauces and oils rather than pouring haphazardly.
4) Purposely look for small slices of whole grain bread when shopping.
5) Use goat's milk instead of cow's milk since it doesn't contain Lactase.
6) Measure out servings of dip and use veggies instead of crackers on serving platters.
7) Only carry portion controlled snacks of nuts and crackers.
8) Remember your plate ratios of ¼ protein, ¼ carbs and ½ vegetables or salad.
9) Serve desserts and treats in small bowls and glasses.
10) Always order a small sized coffee.
One of the biggest is issues to consider when it comes to portion control is that when we enjoy meals away from home, at a restaurant, café or even someone else’s home, that they are likely to consume at least 20-30% more calories. Extra oil, sauces and added fats via cheese and butter are just a few of the reasons for this. Large serving sizes of meat compared to small serves of vegetables, extra bread and possibly coffee and dessert, such a feeding frenzy can easily give you 500-600 extra calories without even trying.
Take control of this by sharing large meals where possible.
Please join us on August 31st at 6:30pm for our next Healthy Eating: Made Simple where we will be digging into the issues that cause weight gain and much more. Go to: www.myanthemhealth.com/events to register.
Your in Better Health....
Dr Brian Hester
Back to Health of Anthem
The upper back, known as the thoracic spine, is composed of 12 vertebrae. There are also discs that separate each area and absorb shock, with muscles and ligaments that hold the spine together.
Upper and middle back pain can occur anywhere from the bottom of your rib cage up to the base of your neck. It is not as common as low back pain or neck pain, as the vertebrae don’t flex or move as much as the bones in your lower back or neck. However, like many other types of back pain, upper and middle back pain can range from aching and stiffness to a sharp or burning sensation.
What causes upper and middle back pain?
Upper and middle back pain may be caused by:
• Overuse of, or injury to, the muscles, ligaments and discs that make up the thoracic spine. Examples include a fall or jolting from a car accident, being hit hard in the back, lifting or carrying something too heavy, reaching to put objects on a high shelf, carrying a heavy backpack over just one shoulder, repetitive throwing, bending or twisting or even forceful coughing or sneezing.
• Poor posture. Slumping or slouching when you sit or stand, especially when using a computer for a long time.
• Pressure on the spinal nerves from problems such as a herniated disc or rib misalignments.
• Osteoarthritis from the breakdown of protective cartilage that cushions your facet joints in the spine. Often caused by the discs degenerating that results in the vertebrae grinding and wearing down.
• Myofascial pain or muscular irritation of your connective tissue that protects and covers a muscle or group of muscles. This is often caused by overuse or deconditioning of these muscles.
Here are 7 simple ways to treat mild to moderate upper and middle back pain?
1. Exercise and stretches
Stretching and an active lifestyle are often recommended to help reduce back pain and speed the recovery process following an injury. Improving flexibility through stretching is also an excellent way to avoid future injuries.
As upper back pain is related to large muscles in the shoulder area, exercise to stretch and strengthen the muscles of your back, shoulders, and stomach are largely recommended. These muscles help support your spine. Exercise will also strengthen the muscle groups that support your mid-back to help relieve pain. Both specific exercises and stretches for this region together with general exercise, such as swimming, walking, cycling, are recommended. Strong muscles can help improve your posture, keep your body in better balance, decrease your chance of injury and reduce pain.
Regular Yoga sessions can also help relieve upper and middle back pain as they incorporate a number of positions and moves that use the upper and middle back muscles. Stretching exercises are best after a workout when your muscles are warmed up. You should take a break from exercise and stretching if your back hurts a lot, but try not to let too much time pass before you get moving again. Instead it’s good to return to your activities slowly.
2. Ice or heat
Heat or ice is often used to reduce pain, stiffness and swelling in middle and upper back pain. Heat can reduce pain and stiffness while ice can help reduce pain and swelling.
3. Manual therapy
Manual therapy includes massage or spinal manipulation. It helps reduce muscle tension and pain in the back and improve blood flow.
Your local chiropractor may use specific exercises combined with massage to relieve your upper and middle back pain. They should also advise you on exercises and stretches to do at home to aid relief of your pain and to offer support for this area.
4. Practice good posture
Poor posture puts stress on your back and can cause upper and middle back pain. Try to stand or sit tall, keeping your back as straight as possible and balance your weight evenly on both feet. Don't slump or slouch. When sitting, keep your shoulders rolled back and be sure to adopt suitable positions when using computers and driving. For example if you spend a lot of time at a computer, at home and at work, make sure the screen is at eye level, never below and not too far away so that you have to reach to it. Again if you spend a long time in the car raise the steering wheel and sit closer to it
An uncomfortable position or uncomfortable bed while sleeping / at night could lead to upper and middle back pain or exacerbate the pain you’re experiencing. A relatively firm mattress may also be beneficial as a soft mattress doesn’t give your back proper support. According to the Sleep Council a mattress should be changed every 7 years.
6. Learn ways to reduce stress
Stress can make your pain feel worse. Learning ways to reduce your stress may result in reduced pain. You could try deep breathing and relaxation exercises or meditation.
7. Stay positive
Although it can be difficult to be cheerful or optimistic if you are in pain, it’s important to stay positive because this can help you recover faster.
What to do if your pain gets worse?
When seeking treatment for your mid back pain, start with the end in mind. Look to the cause of the pain and not just the symptom. This will often lead you to a doctor who deals with proper spinal alignment and structure, your local Chiropractor. Discuss his or her experience and approach to mid back pain, including methods of diagnosis and treatment. Your chiropractor may decide to recommend specific corrective care, depending upon your symptoms upon a proper spinal examination and spinal x-rays.
Your in Better Health....
Dr Brian Hester
Back to Health of Anthem
Dr. Courtney Knight is a recent Doctor of Chiropractic graduate of National University of Health Sciences in St. Petersburg, Florida and received her undergraduate degree from the University of Michigan in 2013. Go Blue! Dr. Knight was born and raised in a small town in southwest Michigan where her sense of community and wellness drove her to pursue a career in the holistic health field. She saw the inconsistency in what society was being told was "healthy" and desired the research on how to truly correct one's diet to fuel their body rather than feed cravings. Dr. Knight focused her studies on the anti-inflammatory diet, discovering that our bodies are in a state of chronic inflammation due to the food we are eating which in turn, is the underlying cause of so many diseases plaguing our world today.... see more
Dr. Brian Hester, originally from Alabama, graduated from Life University in 1999 with his Doctorate of Chiropractic. He moved to Anthem, Arizona in 2003 and opened his wellness center. Dr. Hester's mission is to provide people in the North Phoenix area, with the tools they need to identify stressors in their life and the underlying causes of their health challenges. With Dr. Hester as a health partner, patients can make positive lifestyle changes and take control of their lives...... see more
CONTACT & LOCATION
41930 N Venture Dr #110
Anthem, AZ 85086