Hip Strain
Minor injuries to the hip, such as a mild strain should settle with time and can be managed at home.
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Quels sont les symptômes ?
A soft tissue injury to the hip may result in the following:
- Douleur
- Gonflement
- Contusions
- Raideur et perte de fonction
The pain can be particularly strong in the first three weeks as this is the inflammatory phase of your body healing itself. Typically, these injuries last 4 to 6 weeks depending on the severity.
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Traitement
Soulagement de la douleur
Painkillers like paracetamol will ease the pain, but need to be taken regularly in order to control the pain. Always follow the instructions on the packet.
Anti-inflammatories like ibuprofen can help with swelling, and therefore help you move more freely. Follow the instructions on the packet and discuss using them safely with a pharmacist, especially if you have any underlying health conditions. However, you should not take ibuprofen for 48 hours after an initial injury as it may slow down healing.
You can find further information here on what medications you could take here:
https://www.nhs.uk/medicines/paracetamol-for-adults/how-and-when-to-take-paracetamol-for-adults/
https://www.nhs.uk/medicines/ibuprofen-for-adults/
Temps de récupération et reprise des activités
After 72 hours is important to start using your hip as your pain allows. Start to do normal everyday activities. You should also try doing these exercises 3 – 4 times a day. Repeat each one 10 times.
As you start to do these exercises you may feel there is some discomfort, however, this is okay and you should continue. If you have discomfort and pain for more than 2 hours after these exercises, then you should reduce the number and gradually build up again.
It usually takes 6 weeks to heal from simple soft tissue injuries to the hip or knee. However, everyone recovers from injuries at different rates. Some may be back in a few days however for some it can take a number of months.
Retour au travail
Renforcez progressivement votre force et votre fonction. Entraînez-vous à effectuer des tâches similaires à celles que vous feriez au travail avant de reprendre. Commencez à le faire peu à peu en veillant à ce que la douleur et le gonflement soient minimes.
Reprise des loisirs/sports
Il est conseillé de ne pas reprendre ces activités tant que vous n'avez pas retrouvé toute votre force et toute l'amplitude de vos mouvements, sans douleur ni gonflement. Essayez de pratiquer les mouvements spécifiques de votre hobby/sport de manière contrôlée et augmentez la durée et l'intensité des mouvements avant de reprendre complètement votre activité.
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Quand demander de l'aide ?
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Go to an urgent treatment centre or emergency department if you:
- have severe pain or feel faint, dizzy or sick from the pain
- heard a snap, grinding or popping noise at the time of the injury,
- you are unable to weight bear because of the pain
These might be signs of a more severe injury which may need medical attention.
See a GP or physiotherapist if:
- la douleur est intense ou vous empêche d'effectuer des activités normales
- la douleur s'aggrave et/ou revient sans cesse
- the pain has not improved in any capacity after treating it at home for 2 weeks
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Ressources complémentaires
Up to date guidelines can be found on the NHS website:
https://www.nhs.uk/conditions/sprains-and-strains/
