Are you worried about suffering fromhip tendonitis?How do you treat tendonitis in the hip? Inbodybuilding, repetitive motions like lifting weights can lead to overuseinjuries, the most common of which istendinopathy. It affects a tendon, possibly causing chronic pain or even tendon rupture.
Although the term tendonitis is more commonly recognized,tendinopathyis a more general term that can refer totendonitis,tendinosis, ortendon tear. In this article, we explain what causeship tendinitis, our tips for preventing it, and nine possible solutions to cure it!
In this article, Niketrainers.com.co will tell you:
What is hip tendonitis?
The causes
Tendinopathy is extremely common amonglong-time lifters,and many of you will encounter it at some point. It can result from a combination of intrinsic and extrinsic factors. Examples ofextrinsic factors, which are the factors found outside the body, mainly include the following: exercise selection, load used for exercise, diet, and speed of movement.
Examples ofintrinsic factors, which are those found in the body, primarily include poor biomechanics like muscle imbalances, lack of flexibility and mobility, and limb misalignments. Since several variables can contribute tohip tendonitis, it is essential to be aware of potential causes.
Symptoms
Hiptendinitis is often overlookedby bodybuilders because it begins with onlymild painandstiffness in the affected area. Most athletes simply describe this as stiffness caused by an intense training session and, therefore, often confuse this with soreness. Usually, with tendonitis, the pain will get worse over time.
After you finish your workout, the pain will be the worst. If it’s located in a joint, you may have trouble fully extending the joint. It is also common to feel pain when the affected area is strained, i.e. when lifting weights. Swelling, redness, and a feeling of warmthin the affected area are also signs that fluid is building up along the tendon sheath and that the tendonitis has become more severe.
What kind of actions cause hip tendonitis?
Repetitive stress on the tendon
Repetitivemotionsare the most common causeof hip tendonitis. When you perform the same movement over and over again, often with added force, tendonitis occurs. Athletes are therefore prone to tendonitis due tothe repetitive movements performedin theirrigorous training programs.
People who work on assembly lines or perform other repetitive work-related movements are also susceptible to tendonitis. Overtraining is therefore totally avoidable if you havesensitive joints.
Adding tension to the tendon
Lifting a heavy loadrepeatedly putsstresson the tendon and can causehip tendonitis. This is common among bodybuilders, especially if they don’t warm up properly, use improper form, or use incorrect training techniques. Kettlebell exercises can combine momentum with aheavy load.
This can easily lead tooverstretchingat the end of the stroke, straining or even tearing the tendons. Supporting the weight of the body on the hands repeatedly, as in vinyasa flow yoga, can alsostress the hip tendons.
What to do in case of hip tendonitis?
It is not uncommon for many athletes to ignore the pain associated withhip tendonitisand continue to train despite the pain. It’s usually not very smart.For example, tender tendonshave been shown to exhibit changes in cellularity (both increased and decreased), cell rounding, decreased matrix organization, and increased blood vessel infiltration, among many other changes at the molecular level: this can therefore have long-term consequences.
Collectively, thesestructural changes to the tissuemake the tendonmore vulnerable to more serious injuries,such as complete tendon rupture. We therefore avoid ignoring the pain and go to the doctor as soon as tendinitis comes to the fore! The first thing to do is therefore to consult a health professional to diagnose your pain and take the necessary steps to heal it.
How to prevent hip tendonitis?
Precede each workout with abrief (5–10 minute) general cardiovascular warm-up to raise your body temperature. Next, perform a 3-5 minutedynamic warm-up for the muscles that will be used for the upcoming workout.This part of the warm-up should includedynamic flexibility work.
Perform1-2 submax setsof the first exercise in your workout before performing your working sets. Performstatic stretchesfor the muscles used during your workout after you finish your session. Make sure your training program isbalanced between agonists and antagonists.
Strength imbalances can lead to injuries, includinghip tendonitis. Keep an eye on technique. Regularly performing sloppy sets with jerky movements can lead to injury. And don’t train to failure every set of every exercise in every workout!
Allow adequate rest between sessions (48–72 hours) for muscles that have been worked. Above all, do not ignore sharp tendon pain during or after training, as this is an indication thattendinopathymay be present. The earlier the tendonitis is treated, the faster the recovery!
9 solutions to treat hip tendonitis
There are 9 different treatments to curehip tendonitis:
- Active Rest: Restthe tendon by avoiding exercises or activities that cause pain. This doesn’t mean you have to stop training, but it does mean focusing on other parts of the body, modifying the exercises so they don’t hurt, or working on other muscle groups.
- Adjusted biomechanics: mechanical overload is usually the cause of tendinopathy. Poor tendon form and overload due to muscle imbalances, lack of tissue mobility, or poor alignment can all contribute to this mechanical overload. Fixing these issues may help fix the problem.
- Ice: The vasoconstrictive property of ice is extremely helpful in combating the abnormal neovascularization that occurs with tendinopathy, and it is recommended for treating this condition.
- Electrotherapy: The use of a laser or high-voltage galvanic stimulation has been shown to stimulate collagen synthesis in the laboratory. These modalities are typically found in athletic training rooms or physical therapy clinics.
- Low energy shock wave therapy: A shock wave is defined as an acoustic wave in front of which the pressure rises from ambient value to its maximum in a few nanoseconds. The rationale for its clinical use is the stimulation of soft tissue healing and the inhibition of pain receptors. Conclusive evidence on the effectiveness of this modality is still lacking, but some studies have shown some potential for its benefits.
- Appropriate Reinforcement: Eccentric (negative) reinforcement programs have been shown to be very effective in the treatment of tendinopathy.
- Massage: Applying deep friction to the tendon for at least 10 minutes after the numbing effect has been achieved results in reduced pain and increasedstrengthand mobility.
- Nutrition: Vitamin C, manganese, zinc, vitamin B6, and vitamin E have been linked to tendon health.
- Surgery: Surgery should be considered the last resort to treat tendinopathies. It can be used to remove damaged tissue, but has not been shown to improve protein synthesis or maturation. Other conservative treatments should be used before the surgery.
Hip tendonitis
Hiptendonitisis therefore a common injury in bodybuilding, especially due tooveruse of the hip and glutealmuscles (deadlift, squat, kettlebell swing, etc.). Luckily, it’s not a serious injury and it’s relatively easy to heal. For this, you need to avoid repetitive actions and add too much strain on your joints.
Then, always start by going to see a doctor! You can start good habits now toprevent hip tendonitis. If you still suffer from this injury, 9 solutions are available to you torecover from hip tendinitis,so you are spoiled for choice!