HIP POINTER: A REMINDER TO LISTEN TO OUR BODIES AND HONOR OUR LIMITS

Your body is a vast source of knowledge — if you know how to listen to it. Hip pointer injuries are a great reminder that listening to your body and honoring it with rest, is often nature’s best medicine. It can guide you toward recovery by alerting you when you strain something or letting you know you have your strength back.

WHAT ARE THE COMMON CAUSES OF HIP POINTER INJURIES?

Directly falling on or hitting your hip bone can cause a hip pointer injury. An iliac crest contusion is the technical term for this injury. It refers to the deep bruise near the upper curved part of your hip bone. The iliac crest is where your hands rest when you put them on your hips.

Hip pointer injuries may feel similar to hip flexor strains. The difference is that a hip pointer is a bruise on your hip bone, while a hip flexor strain is an injury to the muscles in front of your hip.

Hip injuries account for around 5% to 10% of athletic injuries, but they can result from car accidents or other types of accidents. Athletes who engage in contact sports — like basketball, football, hockey, lacrosse or soccer — or sports that involve jumping and landing — like dance, gymnastics, figure skating, skateboarding and volleyball — are at a higher risk for hip injuries than others. You should always wear properly fitting protective equipment and padding to prevent hip injuries.

WHAT ARE THE SYMPTOMS OF A HIP POINTER INJURY?

There are several signs of a hip pointer injury:

●      Limited hip motion

●      Hip pain and tenderness

●      Weakness in the hip or leg

●      Bruising or swelling near the hip

●      Hematoma

Even if you do not see a visible bruise, it is important to rest if you feel pain or discomfort. 

The severity of your hip pointer injury will determine your symptoms. If you experience dizziness, headache or nausea following a fall or accident, see a doctor as soon as possible.

HOW DO YOU TREAT A HIP POINTER INJURY?

You can treat most hip pointer injuries with rest and at-home methods. Follow these nine tips to support your body’s recovery:

1. Take a break from all athletic activity.

2. Use a recliner to elevate your hip.

3. Use crutches if you have trouble walking.

4. Stretch gently to loosen the hip muscles.

5. Ice your hip.

6. Use a compression bandage.

7. Take anti-inflammatory medicine.

8. Consider physical therapy.

9. Get plenty of rest.

If your pain worsens or lasts several weeks, see a doctor. They may take X-rays, MRIs or ultrasounds to examine the bruise more closely and confirm that there is not a more serious injury, like a broken bone.

HOW LONG DOES HIP POINTER RECOVERY TAKE?

Most hip pointer injuries heal in two to four weeks with proper rest. Your recovery time depends on the severity of your injury, your healing methods and how your body responds.

If you are not limping, have a full range of motion and are not in pain, you have likely healed your hip pointer. Use caution when returning to athletic activities and ensure you are back to your full strength.

HONOR YOUR PHYSICAL LIMITS

Even though most hip pointer injuries are treatable at home, taking your rest and recovery seriously is essential. Pushing yourself can result in a fall or accident since your gait or reflexes may be off.

Staying in tune with your body will help you know when to ease up on physical activity and let yourself rest. Your body supports you throughout your daily life. You can help it along the way by honoring its needs and limitations.