Hip unequal height is a serious medical problem because it can cause severe pain and injury, such as hamstring muscle strain, iliotibial band syndrome, and patellar-femoral syndrome. Although certain therapies must be done by a doctor, you can practice on your own by doing some movements that can help relieve pain and strengthen muscles.
Step
Part 1 of 4: Identifying the Problem
Step 1. Make sure that your hips are not the same height
Do not determine for yourself that your hip is problematic because only a qualified doctor can make a diagnosis. If you have not been able to consult a doctor or are still choosing the most appropriate specialist, do a home test to determine if your hip position is problematic. While you can estimate the cause, make it a priority to consult a doctor who specializes in this area.
Step 2. Determine the part of the hip that hurts
Hips that are not the same height will usually be painful in 3 places. You may have problems with your hips if you feel pain in one or more of the following body parts:
- Hip. If there is a problem, of course the hip will feel pain, but the causes of hip pain are very diverse. One way to determine the cause of hip pain is to shake your hips left and right in front of a mirror so that you can determine whether your hips feel pain because they need to be stretched or because of arthritis.
- Lower back. Hip unequal height can be caused by excessive extension and tension of the abdominal and lower back muscles so that the lower back hurts or experiences acute pain.
- Knee. If your hips aren't the same height, you're likely to lean on one leg when standing. The knee that is used for resting is not necessarily able to support the additional load and pressure so that it feels painful.
Step 3. Determine the position of the hips while standing
To find out whether the hips are horizontal or not, do the following steps at home. To make it easier, wear clothes that are a bit tight at the hips.
- Stand in front of a mirror barefoot or have a friend take your picture. Stand straight, but relaxed.
- Imagine there is a vertical line in the middle of your body.
- Then, imagine a horizontal line connecting the shoulders perpendicular to the first line.
- Look at the photo to see if your hips are horizontal or not. Instead of being parallel to a vertical line, the sides of your hips may form a diagonal line or one of your legs may appear shorter. Keep in mind that these conclusions are not correct diagnoses, but they can be useful information to share with your doctor.
- Perform the above steps while standing sideways. If your lower back bulges back and your belly bulges (not necessarily because of fat), your pelvis may be leaning back (anterior pelvic tilt).
Step 4. Determine the cause of the hip position problem and then work on it
Sometimes, the cause of hip unequal height is easy to determine so that the problem can be addressed immediately, for example because:
- Lack of stretching exercises after exercise. Over time, the stiff muscles will pull on the joint, causing it to change its position.
- Wrong posture. Get used to sitting and standing with an upright body.
- Hang a heavy bag on one shoulder. Use a backpack so that the load is evenly distributed on both shoulders.
- Wearing shoes that make posture problematic. A curve in the back that is too deep (perhaps from wearing high heels) or too flat can change the way you walk so that your hips are not the same height.
Part 2 of 4: Strengthen Weak Muscles
Step 1. Perform a pelvic tilt
Do not be confused by the name of the movement. This exercise is beneficial to improve the tilted pelvic position by strengthening the pelvic muscles as a whole.
- Lie on your back on the floor bending your knees. Make sure your arms, upper back, lower back, head, and soles of your feet are touching the floor. For pregnant women, do this exercise while leaning against a wall, instead of lying on the floor.
- Activate your abdominal muscles and lower your lower back to the floor. Remember that pregnant women should not contract their abdominal muscles while exercising. Hold for 6-10 seconds while breathing normally.
- Do this exercise 8-12 times every day.
Step 2. Work the weak side of your hip by lifting your hips off the floor
This exercise is useful for strengthening the leg and lower back muscles on both sides of the hip. If the pain subsides with movement, use weights on the ankles. This exercise should not be performed by pregnant women.
- Lie on your stomach while straightening your legs. Place a pillow on the floor to support your lower abdomen.
- Contract your glutes and lift one leg so your thigh doesn't touch the floor.
- Lower your feet to the floor slowly.
- Start practicing by doing this movement 6-8 times a day and then increase to 12 times a day. Practice 2-3 times a week.
Step 3. Do hip abduction while lying on your side
This exercise is useful for strengthening the outer leg muscles and lower back. If the muscles are stronger, use the weights according to ability.
- Lie on your side on your stronger side while supporting your head with your hands.
- Move your lower leg slightly forward and bend your knee to support your body.
- Straighten the leg on the weak side and slowly raise it until it forms a 45° angle with the floor.
- Slowly lower your legs and rest for 2 seconds.
- Start practicing by doing this movement 6-8 times and then increase to 12 times. Practice 2-3 times a week.
Part 3 of 4: Doing Muscle Stretches to Relieve Tension
Step 1. Stretch the iliotibial band muscle
This muscle is a muscle fiber that connects the hip, outer leg, and knee. Hips that are not the same height can cause inflammation of the iliotibial band muscle during exercise. Pregnant women should not do this stretching exercise because it can fall if the body is not balanced.
- Stand against a wall for support.
- Cross your right leg behind your left.
- Rest your left shoulder against the wall.
- If you feel a stretch in your right hip, hold on for 30 seconds.
- Rest for 30 seconds then do the same movement to work the other side. Get in the habit of doing this movement once every morning, before going to bed at night, or after every workout.
Step 2. Perform a sideways stretch while sitting astride
This movement is useful for stretching the hip muscles, especially the buttocks muscles.
- Sit astride on the floor while straightening and lengthening your back.
- Bring your shoulders (not your hips) toward one leg and then move from your hips to lower your body down to your feet. Make sure both sides of the buttocks are still touching the floor.
- Hold on for 30 seconds.
- After sitting up straight, rest for 30 seconds and then do the same movement to stretch the other side. Do this movement 2 times on each side (4 movements in total) every day.
Step 3. Stretch by bringing your knees closer to your chest
This stretch is useful for balancing the back hip muscles. This movement can be done by pregnant women and is highly recommended to treat hip pain that occurs due to pregnancy.
- Lie on your back with your knees bent and your feet on the floor.
- Bring your right knee to your chest as close as you can while trying to touch your lower back to the floor.
- Hold on for 30 seconds.
- Relax your right leg and slowly lower it to the floor.
- Rest for 30 seconds before performing the same movement by pulling your left knee to your chest. Do this stretch 1-2 times a day, when you wake up in the morning, before going to bed at night, or after every workout.
Part 4 of 4: Seeking Professional Help
Step 1. Consult a general practitioner you visit frequently
If medical benefits are available, a specialist is the best person to diagnose and treat unequal hip problems. If there is inflammation or hip pain, a GP can prescribe the most effective and safe medication to treat it. If the doctor you see does not have the appropriate expertise, he will refer you to a specialist.
Step 2. Consult a physiotherapist
Your doctor may refer you to a physiotherapist so that someone can guide you through various movements and stretching exercises to restore mobility. In addition, the physiotherapist will teach you how to exercise that you can do yourself at home.
Step 3. Consider the possibility of undergoing surgery for severe hip problems
If hip problems are not resolved with exercise or medication, surgery may be a solution. Surgeons are able to change the shape and position of the hip niche and joint through a surgery called a periacetabular osteotomy to make the hip easier to move.
If the damage to the hip joint is severe, the surgeon is able to form a new joint surface or replace the entire hip joint by performing arthroscopy, a minimally invasive surgical procedure
Tips
- If you have chronic hip pain or severe acute pain, consult your doctor before making any attempt to resolve it on your own.
- Abnormal leg muscles and leg bones can cause the hips to be unequal in height.
- All strengthening and stretching exercises should be performed on a carpet or exercise mat. Hard floors can make the pain worse.
- Although it is rare, the hips are not the same height because the difference in leg length cannot be overcome by doing the exercises described in this article.
- For runners, do not train regularly on sloping surfaces (such as roads) because the hips will be problematic.
- Don't continue to exercise if the pain gets worse, unless your doctor or physiotherapist advises you to keep practicing.
- Before the hip position returns to normal, do not perform movements with repeated hard impacts.
- Sometimes pregnancy causes unequal hips (symphysis pubic dysfunction) because the hormone relaxin flexes the ligaments so the baby can pass through the birth canal more easily. In addition, ligaments that are too relaxed can cause joint instability and pelvic pain. Pelvic tilt movement using a rope is the right exercise to overcome this problem.
- Weight loss is also beneficial in alleviating problems with the hips.
