The Dancer’s Hip

A dancer’s hip is required to go through extreme ranges of motion. In order to achieve this, the hip must have adequate strength and control to allow these positions without discomfort or injury. Furthermore, these positions are expected from a very young age before the dancer is developmentally mature. Without the sufficient control around the hip joint, a young dancer is more at risk of injury later in life.

Here are some commonly seen hip injuries:

  1. Snapping Hip

This condition is very commonly seen in dancers and is often caused by tightness in the gluteal (bottom) muscles. Dancers often describe it as a moving or popping sensation in the hip. However, this sensation is in fact one of the hip tendons shifting over the joint. In the early stages it is usually described as more irritating than painful however, if left untreated, it may become sore. Risk factors for developing this injury include reduced turnout, decreased single leg balance and decreased core or pelvic control.

  • Anterior Impingement

The sustained and frequent extreme hip positions required in dance can lead to a compression within the hip joint. This is known as anterior hip impingement and is usually described as a sharp pain at the front of the hip. If left untreated, the inflammation around the hip joint worsens which leads to a further increase in pain. Risk factors for developing anterior hip impingement include decreased stability around the hip and a lack of control of leg movements.

  • Bursitis

Bursitis is a very common hip condition seen in our clinic. The bursa are small fluid filled sacks which reduce friction between tendons and the joints all over the body. Poor strength, control or biomechanics around a joint can lead to an “overload” of the bursa, causing it to inflame and become painful. With hip bursitis, dancers often describe a pain on the outside aspect of the hip. It is really important to address standing and dancing postures in order to reduce strain on the bursa.

Incorrect posture
Correct posture

As always, prevention is better than cure. If you feel like you may be developing one of the above hip conditions, give Physionorth a call on 4724 0768.

The best office stretches!

There is an increasing proportion of the population that find themselves in a predominantly sedentary job position which can involve many hours spent sitting an office desk. Our bodies are designed for movement and inactivity due to prolonged sitting can bring about a myriad of postural related pains.

Of course, we can all improve our posture and decrease our chance of postural related pain by ensuring we sit correctly in our chair. Simple changes such as making sure our hips are positioned all the way back into the chair and sitting upright with a lengthened spine can make a large impact.

Office workers don’t have the opportunity to move around during the day, and often their complaints of pain are associated with tight muscles or joint stiffness. To combat this issue, here are 3 simple stretches that you can do right in your office chair:

Trunk rotation

  • Keep your feet on the ground and place an even amount of weight through both sides of the buttock
  • Twist your upper body to one side
  • Feel the twist occurring at your spine and not just your shoulders moving
  • You can use the hand on the side you are rotating towards to hold the back of the chair for an increase in the stretch
  • Hold for 30 seconds
  • Perform the same on the other side
  • This is a great stretch for someone who complains of stiffness in the mid back

Knee to chest stretch

  • Make sure you have moved your office chair out from underneath your desk so that you will have enough room to lift your knee up
  • Hug both hands around the back of one thigh and pull it as close towards your chest as it will allow
  • Hold this position for 30 seconds
  • You may feel a stretch into your bottom
  • Remember to perform the same on the other side
  • This is a great stretch for someone who complains of tightness in the buttock or low back

Side bend neck stretch

    • Place your right hand underneath the right side of your buttock
    • Relax your shoulders
    • Tilt your head to the left so that the left ear moves down towards the left shoulder
    • Feel a stretch along the right side of your neck
    • Hold for 30 seconds
    • Remember to perform the same on the other side
  • This is an effective stretch for someone who complains of tightness over the back and sides of their neck

If you experience any ongoing pain or discomfort from prolonged sitting please seek the assistance of one of our experienced and qualified physiotherapist’s at Physionorth who can tailor individual treatment regimes and exercise programs to suit you.

Call our friendly team on 4724 0768 for appointment bookings if discomfort persists!