Hip Tendinitis & Stretching

Compared with other joints, your hip joint is considered the most sturdy, with the ability to withstand most stresses. As ball-and-socket joints, your hips are capable of a large range of motion. Your thigh and lower back muscles work to keep your joints mobile and stable. But aging, inactivity and overuse can lead to hip problems. Pain and inflammation are the most common complaints.

Function

Your tendons function to connect muscles to bone. Tendons are built to be strong and elastic to endure stretching and pulling. Tendinitis is an inflammation of the tendons causing pain, tenderness and swelling where the muscle inserts into the bone. Left untreated, it can lead to a more severe condition involving torn or ruptured tendons.

Factors

With age, muscles and tendons begin to degenerate and lose elasticity. Hip tendinitis can occur as a result of an acute, or sudden, injury or an overuse injury due to repetitive movement or poor movement mechanics. Excessive running or kicking movements can strain your hip flexor muscles, such as the iliopsoas and tensor fascia lata, causing inflammation of the tendons connecting the hip flexor muscles to the bone.

Types

Hip tendinitis, also known as iliopsoas tendinitis, ranges from mild to severe. Mild conditions result in a slight pain during or just after activity, while severe conditions may cause chronic pain. Left untreated, a slight tear can lead to a total rupture of the tendon. Treatment for hip tendinitis depends on the severity of the condition. Rest and aspirin are prescribed for mild conditions. Physical therapy and surgery may be required for ruptured tendons.

Stretching

Stretching, which serve to elongate your muscles and tendons, increases the range of motion of your joint. Stretching may be prescribed for hip tendinitis after initial treatment has diminished pain and swelling. Suggested stretches targeting the hip flexor muscles can be combined with other forms of treatment, such as ultrasound or massage. Suggested guidelines include holding each stretch for 30 seconds while emphasizing proper form and breathing.
An example of a hip stretch is a lunge stretch, which targets the iliopsoas muscle. This stretch can be performed in a standing position by lunging forward with one foot and lowering your back leg two to four inches towards the floor, stretching the hip muscles of the back leg. Repeat the stretch on the other leg.

Considerations

While stretching may alleviate pain from hip tendinitis, it may not prevent the recurrence of the condition. Avoiding overuse and reducing repetitive movements may be necessary. Strength training, along with stretching workouts, will strengthen muscles and increase range of motion. A stronger, more flexible hip joint is less likely to be re-injured.