Snap, Crackle & Pop

Is that Snapping Hips Syndrome? 

1. Internal Snapping Hip

When a tendon slides over a bit of bone, the result is a snap. This is by far the most common and usually caused by Iliopsoas slipping over a protrusion of the pelvis called the iliopectineal prominence or Rectus Femoris, your main quadriceps muscle moving over the head of the femur (your thigh bone).

Symptoms?

  • Popping when running, or when the hip is flexed more than 90degrees or rotates away from the body.
  • Popping with a sharp sudden pain at the front deep in the groin.
  • Pain worsens with activity
  • The original onset is vague and may have begun as a mild annoyance.

Treatment Required? Not always. If pain is present then yes as it is important to offload the irritated tendon and make sure the iliopsoas bursa isn’t involved but usually just lots of stretching and flexibility work should resolve the issue in a couple of weeks.

2. External Snapping HipThis is also when a tendon slides over a bit of bone but this time between the bone and the skin rather than deeper in the pelvis. This is still very common and usually caused by the ITB (iliotibial band) or Gluteus Maximus slipping over part of the top of the femur called the greater trochanter.

Symptoms?

  • Popping when the hip is flexing and extending e.g. when climbing stairs. Carrying heavy bags or playing golf or tennis makes this more prominent.
  • Popping with a sharp sudden pain on the outside of the hip. Sometimes this can be seen too.
  • The hip feels like it may pop out of its socket (it’s not, don’t worry!)
  • The original onset is vague and may have begun as a mild annoyance.

Treatment Required? More often than not, treatment is needed to nudge a patient in the right direction for rehabilitation. If pain is present then this is a must as your gait is likely to have been affected, which can lead to further problems down the line.

3. Intra-Articular Snapping Hip

This is a problem with the hip itself. Less common but not unheard and should always be treated professionally.Causes?

  • Acetabular Labral Tear – When the tough cartilage that rings the hip joint tears. Symptoms include snapping and pain in the groin area. The most common cause of intra-articular snapping hip.
  • Injury to articular cartilage – the surface of the joint is damaged causing aching deep in the hip, not always snapping.
  • Loose bodies in the hip – When a fragment of bone or soft tissue breaks away and gets trapped between the hip joint causing snapping or a vague locking sensation in the hip.
  • The original onset is usually traumatic and pain starts immediately.

Treatment Required? Yes, identifying what is going on with this form of snapping hip is important as the longer it goes on the longer term the effect on the function of your body.

These are the musculoskeletal causes of a snapping hip. There are other things that may cause a change in the biomechanics of the hip which may mimic this, from arthritis to infection to tumours. It is really important that these more serious causes of any pain you are experiencing is ruled out.

So if you are struggling, then our team is always here to help, whether that is on email, phone or in person.

HoHo..Oh. Back Pain Season, Part 3 – Driving Home For Christmas

Cars are often cited as a cause for aggravation of back pain. Rather than buying every contraption possible on the internet we have some simpler tips to help you get comfortable for your Christmas getaway…

1. Pick Your Car

All people are different shapes and sizes so if you are in the market for a new car try and take this into consideration too as some cars provide better care for your back than others. This might not help this Christmas but equally if you have the choice between your friend’s amazing Lamborghini to drive the length of the country vs. your own sturdy VW Golf then pick the one that will let you stand up straight without crying in pain at the end (I mean the Golf….definitely the Golf).

2. Prepare Your Space

Unless you are just popping to the next suburb for your Christmas lunch, the likelihood is you will be driving over an hour. So spend 90 seconds getting the seat you will be confined to more suited to you. Raise the back of the seat relative to the front, implement the lumbar support if there is one and raise the head rest so you can actually rest your head onto it.The problem is that the human body isn’t designed to spend long periods of time sitting down. Sitting down for long periods of time, combined with using your feet means you can’t support or stabilise our lower body, as we might when sitting in a chair. This leads to problems and lots of muscle fatigue, particularly in the lower back and hip flexors.

3. Take a Break

Taking a break to stretch your legs and your back (and your shoulders and your neck!) is as important as taking a break when you are tired. It adds a couple of minutes to your journey and will mean you don’t spend the first day of your trip fighting off the remnants of the ache.If you have found yourself reading this after you have arrive home from Christmas, come and see our team and we will help straighten you out!

We will be offline next week so we would like to wish all of our patients a very healthy Christmas and New Year. Thank you for being part of our clinic and we hope you have an injury free 2017!

STOP Foam Rolling Your ITB!

Foam rolling is painful at the best of times, but if you have been rolling your ITB you are a glutton for punishment with no benefit to you! The ITB is not a muscle so won’t respond to deep massage, what you need is to loosen the muscles that influence it, namely the TFL, Quads and Hamstrings.

This single stretch for your TFL is easy for anyone to do and takes half the time of foam rolling which I call a double win. For other stretches for your quads or hamstrings please see our YouTube Channel here.

Open Up & Stretch

Sitting is a sad reality of modern life. So if we can’t reduce the amount we sit for whatever reason, we can try and do somethings to counteract the effects.

This single hip stretch can open out the hips, stretch the quadriceps muscles and  prevent that joint restriction and muscle tension from causing more problems above in your back or below in your knees.

Running Hot & Cold

Ice packs and heat packs are very useful tools in the management of acute and chronic injuries. However the advice about which pack to use when is often conflicting and inaccurate. 

This week our video explains why you use each, when and how to use them safely so you can get some first aid onto those injuries while you call our team for some specific treatment…

 

 

Eccentric Muscles?

Bad desk posture, and even moderately good desk posture can leave lasting effects, notably hunched shoulders, flexed neck and tight hips. This can often cause pain in the shoulders, back and neck as well as tight hamstrings and weak gluteal muscles. 

This week, the video consists of ONE single stretch-type exercise to help combat the pain of tendinitis and tendinopathies. It can be applied to almost any tendon in the body and can be done anywhere so there is no excuse not to at least try it!

Olympic Level Pain?

Neck and back pain are incapacitating, something I was unfortunate to be reminded about this week. However, it can be really quick and easy to reduce the pain to at least get you moving and in less pain enough to seek some more specific and professional help! 

What I don’t mention in this video is to remind you to use your ice pack too – 10minutes max at a time, in between keeping moving. Rest will not help, even if it feels like that is the most appealing option!

If you try this or are already having problems with aches and pains, don’t hesitate to come and see one of our team, no challenge too big and we can get you BACK on track in no time. 

Ready, Steady, STRETCH!

Staying flexible is vital for injury prevention and speedy recovery if you are injured. Here we look at how some of Team GBs athletes might be achieving this.

Tension in the gluteals, hamstrings and calf muscles can cause a myriad of other problems from low grade back pain (which you do not need to live with – that is what we are here for!) to the inability to create sufficient power when you run and jump. 

This week, the video consists of ONE single stretch-type exercise to help combat some of the tension you might have in your legs. 

Go on, imagine you are part of Team GB for a day….

Ham-fisted Hamstring Stretches?

Hamstrings are vital to helping us run, walk, cycle, sit, stand. You name the movement and generally we need them.

Often a simple hamstring stretch hasn’t hit the spot so below I take you through the stretch from the basics so you can spot where you are going wrong and improve your technique, be better at preventing injuries and recover more quickly from injury and exercise then watch the video below.

In summary, I show you the WHY behind your hamstring stretch to help you understand why you might be going wrong. I show you some modifications for the basic hamstring stretch so that you can target tighter areas of the muscle that you find and get the most effective stretching time possible.

Alternatively, if you don’t want to stretch we are more than happy to help you out and do the hard work of stretching all your muscles for you and so come to use for treatment instead then book on the link to the right and we will be very happy to help!