Many people face such a problem as hip rotator pain. The main reason is that the muscles and tendons of your hip rotator are not prepared for certain loads. We will tell you more about the reasons and ways to get rid of hip rotator pain in this short article.
Causes
The hip rotator muscles are quickly injured if you are a go-getter. These muscles consist of the gluteal muscles and the small joint-stabilizing muscles under your glutes. Pain in your hip rotator might be the outcome of tight muscles, a compressed nerve, muscle pressures, ligaments sprains or swollen bursas. The best thing you can do to right away treat an injured hip is to stop any activity you are doing that causes pain.
How to Avoid Hip Rotator Pain
As soon as you have actually ceased activity, sit on a bag of ice or an ice bag for 10 minutes, managing pain and swelling. Think about taking a nonsteroidal, anti-inflammatory medication such as aspirin to further help reduce pain and swelling, avoiding damage to the surrounding tissues. Apply the ice bag under your buttocks again two more times throughout the first day and a total of three times each day for the following two days. On the 4th day, sit on a heat pack such as a sock that has been filled with dry rice, connected and then heated for 2 minutes. You may need to place a thin towel in between the hot sock and your butts. Use the heat pack for 10 minutes three times a day for 2 days. If your hip rotators are still painful, seek sophisticated care with a physiotherapist.
Warm-ups
Prior to carrying out any rehabilitation stretches or strengthening exercises, you need to always heat up. This entails applying a hot pack to your recuperating muscles for 10 minutes. Then do a light aerobic activity for 10 minutes such as a simple walk on the treadmill or utilizing the elliptical at a low resistance level. Moreover, once your hip rotators are healed, integrate a light warm-up with a few minutes of stretching prior to any aerobic or lower-body exercise, lowering the probability you will re-injure your hip rotator.
Stretches
Stretching corrective exercises should be done after your warm-up, helping realign the new scar tissue with the natural instructions of your hip rotator muscle fibers. This is crucial to gaining back near-normal strength and flexibility of your hip rotators. If you do not stretch your muscles as part of your rehab program, scar tissue will stay completely in place, arranged in a haphazard fashion. Unorganized scar tissue restricts the ability of your hip rotator muscles to stretch and contract successfully. Stretches need to be held for 15 to 30 seconds and performed for two to four repeatings.
Strengthening Exercises
Injured muscles lose their capability to work properly. In addition, non-active muscles quickly lose their strength. As soon as you begin your rehabilitative strengthening exercises for your hip rotators, you must start with very light weights. It is essential you begin slowly, avoiding irritation of the healing tissues so that you can continue to increase the strength of your hip rotators. Strengthening workouts should be carried out for 3 sets of 15 repeatings. You might do lying or standing glute extensions by keeping your working leg straight; point your toes outward then contract your right glute to push your right thigh backward. Increase the strength and volume of your training based on your rehab development.
