Hip Injuries for Dance Professionals & Students
How Dancers Can Identify and Treat Injuries in the Hip Joints
Jul 28, 2009
Dancers should always consult their family doctor or orthopedist at the first sign of pain or stress in any joint, especially the hips. Taking care of the body is the most important job for today's dancers.
Hip Injury Myths
- Excessive turnout will cause arthritis in the hips. Turnout should never be forced, but there is no evidence to suggest that an increased amount of turnout will cause hip arthritis. Dancers should always remember to turn out from the turnout muscle in the hip joint, and not just from the knees or ankles. Proper stretching and care will insure that turnout does not cause injury.
- Hip replacement surgery is not performed on younger people. In reality, hips can be replaced at any age; however, younger bodies are still growing in most cases, and a surgeon may be more reluctant to perform surgery unless the situation is dire. If hip replacement surgery is performed on a child or young adult, there will be more surgery required later on in life.
- Resurfacing of the hip is an option for younger dancers. Hip resurfacing is a procedure in which the head of the femur is ground into a smaller ball. A metal ball is then cemented over the remaining fragment, which then moves with an articificial, metal socket placed in the joint. There is a myth that this procedure lasts longer than a total hip replacement; it does not. Resurfacing also does not allow for increased physical activity, as the hip can still dislocate after the procedure is completed.
- All dancers need hip replacements by age 50. It is true that dancers will put more strain on their hips, but arthritis and other hip ailments are still mainly determined by genetics. There is a possibility that a dancer would be predisposed to severe arthritis in the hip, whether or not he or she has danced for many years.
How to Identify Arthritis in the Hip Joint
Signs of arthritis can include:
- Decreased range of motion in the hip joint
- Deep and aching pain in the groin area (hip socket)
- Pain in the thigh and surrounding muscles
- Joint stiffness in the hip
- Increased pain when dancing
- Continuous pain while at rest
An x-ray can confirm whether or not there is arthritis in the hips.
How to Prevent Hip InjuriesDancers can decrease or ward off inflammation in the joints by eating a diet high in glucose, fish oils, and Omega-3 fatty acids. Calcium also aids in keeping bones strong.
Pilates exercises like pelvic tilts, which open up the outside of the hip, and core strengtheners, which balance the hip area, will help to keep the hip joints flexible and strong.
How to Treat Hip Injuries
Hip injuries can be treated with topical analgesic products and NSAIDs (non-steroids), which will reduce pain and inflammation. These products, however, will only serve to mask the pain and may eventually lead to further injury if the area is left untreated. Depending on the dancer's age and other factors, hip resurfacing or a total hip replacement may be implemented.
Dancers should continuously be aware of pain or discomfort in any joint, and should use the RICE technique when pain first occurs:
- Rest. Protect the injured area by using crutches, or lie down to alleviate pressure on the hips.
- Ice. Apply an ice pack to the affected area, 20 minutes on and 20 minutes off, during the first 48 hours of injury.
- Compression. Compress the injured area with an Ace bandage or other material to reduce swelling.
- Elevation. Elevate the affected area by sitting in a comfortable chair with legs extended and supported to the front.
Awareness of pain, discomfort, or unusual feelings in the joint (and consequently using the RICE technique or seeking medical attention) is the best defense dancers can have in avoiding hip injuries.
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