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Your Guide to Lateral Hip Pain Information for Patients, Service Users and Carers

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Your Guide to Lateral Hip Pain Information for Patients, Service Users and Carers Your guide to lateral hip pain Information for patients, service users and carers What is lateral hip pain? The most common cause of Lateral hip pain is pain around over stretching the ITB is a the outside of your hip joint. repeated movement called hip Area of pain: adduction. This is the What causes lateral hip pain? movement when crossing your Lying over the top of the tendons legs or when standing with one around your hip is a thick strip of connective tissue called the side of your hip dropping to the Iliotibial Band (ITB). See the floor (hip hang). diagram below. Having weak gluteal muscles The ITB works a bit like an elastic band, if it is stretched the (the muscles around your tension can cause it to squash or buttock and the outside of your compress the tendons beneath hip) can also increase the it. tension in the ITB as it has to work harder to keep your pelvis stable when you are standing and walking. Everyday positions which can cause pain: Standing in a hip hang position Carrying a baby on your hip Sleeping on your side with your top knee lower than your hip Sitting with your legs crossed Sitting with your feet wide If this happens repeatedly the and knees together, and tendon underneath will start to getting up from this position swell, which can cause pain and Sitting on very low chairs changes in the tendon. regularly In some cases, the fluid filled cushion between the bone and tendon (bursa) can become swollen too, this is known as trochanteric bursitis. However this is very rarely the cause of symptoms. You are more likely to get Walking: Try using a walking Do I need to see a lateral hip pain if you: stick/ or poles and take regular physiotherapist? breaks. Are a woman aged 40 – 60 If you are still experiencing pain Have osteoarthritis in the hip Standing: Make sure you’re after following the advice in this or lower back standing with your feet hip width guide you may need to see a Have one leg shorter than the apart and balance your weight physiotherapist who will task you other equally on both sides. with exercises that are suited to Have a scoliosis you and will help strengthen your Use a stick or a worktop to hip muscles. Have had a sudden increase support you or try perching on a in exercise and have weak stool. How long will it take to gluteal muscles recover? Carry a baby in front not on your What are the symptoms? hip. Using the information in this guide can help you to recover, You may feel pain and Sitting: Avoid crossing your but remember it’s not always a tenderness around the outside of legs. Instead try keeping your quick process. your hip and thigh and/or around hips, knees and feet aligned. your buttocks. If your symptoms are mild and You may also experience pain… Your knees need to be lower you have not been experiencing When standing, especially on than your hips; you can get a pain for very long, your recovery one leg wedge cushion to help with this. may only take a few weeks. When sitting, especially if you are sitting with your legs If your feet don’t reach the floor, If you have been experiencing crossed or feet tucked try using a foot stool so you pain for months or even longer, aren’t sitting on the edge of the underneath you you are likely to see an seat. When walking, especially up improvement by following the advice in this leaflet but full hills or stairs Sitting to standing: Try not to recovery can take months. At night, especially when let your knees drift together lying on your side when standing or sitting down. When getting in and out of a Remember keep your hips, car or a bath knees and feet aligned. Top tip: Next time you stand up; check to see if your knees drift Stairs: Take your time and use together. They should always the hand rail to help you up and stay in line with your hips and down the stairs. feet. Sleeping: Lie on your non- painful side and rest your top leg What can I do to help the pain on a pillow alongside your body. settle? Try to remove all compression Using an eggshell mattress from your hip by improving your topper can help ease the posture. Here are some pressure when lying on the solutions to help you recover: painful side. .
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