Say Goodbye to Hip Pain: Effective Strategies for Correcting a “Misaligned” Hip

Are you tired of living with constant hip pain that hinders your everyday activities? Whether you've been living with this condition for years or have recently started experiencing hip pain, our comprehensive guide will provide you with the knowledge and tools you need to find relief. We understand the frustration that comes with limited mobility and the impact it can have on your quality of life. That's why our team of experts has carefully curated this resource to help you understand the underlying causes of a misaligned hip, what is means, and discover the most effective techniques to correct it. From targeted exercises and stretches to tips for maintaining proper posture, we will empower you to take control of your hip health and live pain-free.

Understanding Hip Misalignment

A misaligned hip is often given as a diagnoses by clinicians (MDs, chiropractors, physiotherapists) or personal trainers/coaches when they believe that your pelvis is not stacked properly, left versus right. Often times, one pelvis may be observed to be higher than the other. People with these issues will often describe their hips as feeling out of place or not properly aligned. It will often be associated with one sided discomfort to the front, side, and/or back of the pelvic bone. It may also coincide with lower back pain as well. This can lead to difficulties with sitting, standing, and lifting heavy items/weights. In more severe cases, it can also affect a person's ability to sleep without notable pain.

While the sensation of misaligned hips is very real, the diagnosis of hip misalignment is often a misnomer. Pelvic position is dictated by the sacroiliac (SI) joint, the joint connecting your spine to your pelvis. While the SI joint has a wide degree of movement directions, it is a relatively stable joint, with almost no differences in motion between symptomatic versus asymptomatic sides. It was previously thought that the SI joint would get "out of place" and thus often coined to be misaligned. However, recent research (kiapour et al. 2020) and understanding suggests that the SI joint is very stable and attempting to identify and address the direction of misaligned is not the best use of time. Instead, the focus should be on identifying if the SI joint is the source of the hip pain and whether other adjacent systems are involved.

Common Causes of Hip Misalignment

Hip misalignment can be caused by a variety of factors. One common cause is overloading the lower back through heavy or repetitive loading. Changes in activity or activity level, often too quickly, can cause stress to the lower back, extending down into the SI joint. This will cause shearing at the SI joint, leading to pain and feeling of the pelvis out of place.

Guarding by surrounding musculature can also cause a "misaligned" hip. While it's difficult to decipher specific muscles to be culprits for any injury, the obliques and quadratus lumborum (QL) can often guard and pull on the pelvis, creating an elevated pelvic bone on one side.

Previous injuries can also play a role in hip misalignment. If you have had a hip injury in the past, it become a strong predictor for future injury to the same area, causing repeated episodes of hip injury.

Signs and Symptoms of a Misaligned Hip

Recognizing the signs and symptoms of a misaligned hip is crucial for early intervention and effective treatment. If you experience any of the following symptoms, it may be an indication that your lumbar spine or SI joint may be involved.

1. Posterior Hip pain: Persistent pain in the back of the pelvis, often on one side is a cardinal sign of SI joint dysfunction. The pain may be sharp or dull, and it may worsen with movement or prolonged periods of sitting or standing.

2. Limited range of motion: Difficulty moving the hip joint through its full range of motion is another common symptom of hip misalignment. This can manifest as stiffness, tightness, or a feeling of "locking" or "catching" in the hip.

3. Muscle imbalances: Imbalances in the muscles surrounding the hip joint can be a sign of hip misalignment. This can lead to muscle tightness or weakness, which can further exacerbate the misalignment.

4. Difficulty walking or standing: A misaligned hip can make it challenging to walk or stand for extended periods. You may experience pain, instability, or a feeling of imbalance while engaging in these activities.

If you are experiencing any of these symptoms, it's important to seek professional help. A healthcare professional or physical therapist can assess your condition and provide appropriate treatment recommendations.

Corrective Exercises for Hip Misalignment

Targeted exercises can help correct hip misalignment by strengthening the muscles surrounding the hip joint, improving stability, and promoting proper alignment. Here are some effective exercises that can help:

1. Bridge: Lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips off the ground, squeezing your glutes and engaging your core. Hold for a few seconds, then lower your hips back down. Repeat for 3 sets of 8-12.

2. Clamshell: Lie on your side with your knees bent and feet together. Keeping your feet together, lift your top knee as high as you can while keeping your hips stacked. Lower your knee back down. Repeat on the other side for 3 sets of 8-12.

3. Hip flexor stretch: Kneel on one knee, with the other foot flat on the ground in front of you. Engage your core and gently lean forward, feeling a stretch in the front of your hip. Hold for 30 seconds, then switch sides for 2-3 sets.

4. Standing hip abduction: Stand with your feet hip-width apart. Lift one leg out to the side, keeping your toes pointing forward. Lower your leg back down. Repeat on the other side for 3 sets of 10-15.

These exercises should be performed with proper form and within your pain tolerance. If you experience any pain or discomfort, it's important to pause and consult with a healthcare professional.

Seeking Professional Help for Hip Misalignment

While exercises and stretches can be beneficial for correcting hip misalignment, it's important to seek professional help for a comprehensive treatment plan. A healthcare professional, such as a physical therapist or orthopedic specialist, can assess your condition, provide a proper diagnosis, and develop a personalized treatment plan tailored to your specific needs. A thorough evaluation should include an in-depth analysis of your movement and health history to identify other bio-psycho-social factors that may be influencing your symptoms.

Remember, self-diagnosis and self-treatment can be risky and may exacerbate the issue. Consulting with a healthcare professional will ensure that you receive appropriate care and guidance throughout your recovery process.

Lifestyle Changes to Prevent Hip Misalignment

In addition to targeted exercises and professional interventions, making certain lifestyle changes can help prevent hip misalignment and promote optimal hip health. Here are some tips to consider:

1. Maintain a healthy weight: Excess weight can place added stress on the hip joint, increasing the risk of misalignment. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce this risk.

2. Take regular breaks from sitting: Prolonged sitting can contribute to hip misalignment. Take regular breaks to stand up, stretch, and move around. This can help reduce the stress placed on the hip joint and promote better alignment.

4. Get enough non-exercise based movement: Aim to take 8-12 thousand steps every day as well as performing various chores and errands to promote wide use of your joints.

5. Engage in regular physical activity: Regular exercise is essential for maintaining overall joint health, including the hips. Engage in activities that promote hip mobility and strength, such as walking, swimming, or cycling.

By implementing these lifestyle changes, you can reduce the risk of hip misalignment and promote optimal hip health.

Conclusion

Living with hip pain caused by a misaligned hip can be a frustrating and debilitating experience. While hips are often not actually misaligned, dysfunction of the SI joint and other adjacent joints can impact your ability to move. By understanding the causes of hip misalignment, recognizing the signs and symptoms, and implementing effective techniques such as targeted exercises and stretches, you can correct your misaligned hip and regain your mobility. Remember to seek professional help for a comprehensive treatment plan and make lifestyle changes to prevent future injuries.