Hip Flexion Stain (Hip Pointer)
A hip pointer is an injury to the iliac crest, the uppermost part of the hip bone, typically caused by direct impact, trauma or overuse from repetitive hip flexion motions seen with kicking in soccer or martial arts or sprinters. This injury can cause damage to the muscles, bones, and tendons in the hip area.
The most common symptoms of a hip pointer include:
- Pain in the hip, especially over the upper hip bone
- Swelling and tenderness over the hip bone
- Bruising over the hip bone
- Limping or difficulty walking
- Stiffness in the hip joint
The best test to reproduce hip pointer pain is the palpation test. This test involves gently pressing on the iliac crest while the patient is lying on their back.
Some exercises that can help alleviate pain from a hip pointer include:
- Gentle range-of-motion exercises for the hip joint
- Stretching and strengthening exercises for the muscles supporting the hip joint
- Aquatic therapy or swimming
- Neurodynamic Muscular Stabilization (DNS)
- Low-impact aerobic exercise such as cycling or elliptical training
Preventative measures to minimize the risk of a hip pointer include:
- Wearing proper protective gear, such as padded shorts or hip pads, during high-impact activities or sports
- Staying in good physical condition through regular exercise and stretching
- Maintaining good posture and alignment while participating in high-impact activities
- Using proper technique during activities and sports
- Gradually increasing the intensity of physical activity to reduce the risk of injury.
It is always important to consult with a doctor before starting any new exercise or treatment program for a hip pointer.
