Sprained hip? Need help for fast healing.?
Question:
I have no idea how to stretch it, and letting it rest and heal is not really an option as I am a pre-professional dancer and have a show about every 2-3 days starting this saturday. Also, I am a Polynesian dancer, so my whole performance basically depends on my hip(s). So not exerting the hips really isn't something I can consider.
Help, please?
Answers:
If you can remember one specific instance where you felt pain, especially after twisting or moving funny, then you may have strained a muscle.
If it was more of a gradual onset, with no specific mechanism of injury, it is most likely a tendonitis type of problem.
From what you describe, it sounds like the Iliotibial band. This tissue runs along the outside of your hip, and when you bend over sideways, it stretches the muscle.
Having experience with treating dancers, I understand the "no rest" problem. Telling a dancer to stop dancing is like arguing with a stop sign :-)
I would recommend very gentle stretching, lots of ice, and trying to limit how much pain you put yourself in during rehersals...save yourself for the shows.
To stretch it, try putting your weight on your left leg, cross your right leg over in front of the left, and then gently lean to your right. Only go to the point of mild discomfort. Make sure you keep your body straight up and down, and don't flex forward at the hips.
Ice massage right over the painful area could be helpful. Buy some of the paper bathroom dixie cups, and fill them 3/4 full of water. Put them in the freezer, and then once frozen, take one out and tear away the top 2/3 of the paper. This gives you a block of ice with a handle. Rub it over the injured area for about 10 minutes, several times a day, especially after you dance.
If you don't notice improvement, or it gets worse, you should see your physician.
More Questions & Answers...