The hip is a very sturdy joint which is a ball and socket joint. It is strong because of the bone formation and is strengthened by ligaments. The hip absorbs shock during the playing of sport or during falls. The hip enables us to balance on one leg whilst at the same time the other leg can move freely. It is very rarely seriously damaged in sport, even gymnasts and horse riders that fall seem to escape hip injury, although they probably end up with a different injury!
Bruised hip bone
A bruised hip bone or hip pointer is a bruise to the pelvic bone at the front of the hip which you can easily feel with your fingers. It’s often the bit that gets knocked when rushing through a door!
What causes a bruised hip?
The cause of hip injuries are usually from a fall or a severe knock, from for example a hockey stick.
Pain in the hip.The thigh will not move forward and the injured area may swell and feel tender.
To ease the pain apply ice to the affected area for about 15 minutes but not directly to the skin. Use a thin towel to protect the skin from ice burn. Before returning to sport the hip should have normal hip function and no discomfort in the thigh.
A protective pad should be worn to absorb any further impact when resuming sport.
exercises for the hip
- Lie on your back with a cushion under your head. Pull your knee onto your stomach helping with you hands. Ease the leg across towards the opposite shoulder and you will feel the stretch. Hold for a count of ten and relax. repeat several times a day.
- Stand on your good leg and pull your other knee up towards the opposite shoulder. You will feel the stretch and again hold for ten seconds. Repeat several times a day.
- Lie on your back and keeping your knee straight of your injured leg, point your leg over your other leg and point it up towards your opposite shoulder. Hold to a count of ten. Repeat several times a day.
- After 4 to 5 days you can start standing on your good leg and keeping you back straight,move your injured leg out to the side and gently backwards keeping you knee straight and then lower.
- Standing on your injured leg, lift you other leg straight out sideways and then bend it sideways over you injured leg. Hold for a count of three and then slowly straighten your leg.
If there is no discomfort after these exercises jogging for short distances can be started, striding sideways and hopping sideways. When this is managed without discomfort you should be fit to resume your sport.