The “hip dip” is a casual term describing the natural indentation on the side of the upper thigh. Pain felt in this region, which can range from a dull ache to sharp pain, is a genuine concern with underlying physical origins. Understanding the anatomical structures in this area is key to addressing the pain effectively.
Understanding the “Hip Dip” Area and Relevant Anatomy
The “hip dip” describes the slight inward curve located below the hip bone and above the thigh. Pain in this region typically stems from structures surrounding the greater trochanter, the bony knob on the outer thigh bone (femur). This area is an attachment point for muscles and tendons that move the hip and stabilize the pelvis.
Key muscles in this lateral hip region include the gluteus medius and gluteus minimus, which are responsible for abducting and stabilizing the leg during walking and running. Their tendons connect to the greater trochanter. The iliotibial band, or IT band, is a thick band of fibrous tissue that runs along the outside of the thigh, extending from the hip to just below the knee. Several fluid-filled sacs, called bursae, act as cushions between bones, tendons, and muscles to reduce friction.
Common Causes of Pain in the Hip Dip Area
One frequent cause of pain in the hip dip area is trochanteric bursitis, an inflammation of the bursa over the greater trochanter. This condition often results in tenderness and pain on the outside of the hip, which can worsen with activity, prolonged standing, or lying on the affected side. The pain may also radiate down the outside of the thigh.
Gluteal tendinopathy, which involves irritation or degeneration of the tendons of the gluteus medius and minimus muscles, is another cause of discomfort. This can occur due to overuse, sudden increases in activity, or weakness in the hip muscles. Individuals with gluteal tendinopathy often report pain directly over the greater trochanter, especially when walking, climbing stairs, or standing on one leg. Tiny tears within these tendons can develop, leading to persistent pain and weakness.
Iliotibial band syndrome (ITBS) can also cause pain in this lateral hip region, although it is more commonly associated with knee pain. When the IT band becomes tight or inflamed, it can rub against the greater trochanter, causing friction and pain. This condition is often seen in runners or cyclists due to repetitive hip and knee flexion and extension.
Muscle strain in the gluteal muscles, particularly the gluteus medius or minimus, can also manifest as pain in the hip dip area. This results from overstretching or overusing the muscles, leading to soreness and tenderness. The pain might be acute, appearing suddenly after an activity, or develop gradually. Pain can originate from other parts of the body, such as the lower back or the sacroiliac joint. This “referred pain” occurs when nerve pathways from a different area transmit pain signals that are perceived in the hip.
When to Consult a Healthcare Professional
While many instances of hip dip pain can be managed with self-care, certain symptoms indicate a need for professional medical evaluation. If the pain is severe, progressively worsens, or does not improve after a few days of rest and at-home care, seek medical attention. Persistent pain that interferes with daily activities or sleep also warrants a doctor’s visit.
Other signs requiring professional consultation include fever, swelling, redness, or warmth around the hip. An inability to bear weight on the affected leg or if the pain follows a specific injury or fall requires immediate medical review. Numbness or tingling in the leg or foot, especially if accompanied by hip pain, can indicate nerve involvement and needs evaluation.
Managing and Preventing Hip Dip Pain
Managing hip dip pain involves strategies to reduce discomfort and promote healing. Rest from activities that aggravate the pain is beneficial, allowing inflamed tissues to recover. Applying ice packs to the affected area for 15-20 minutes several times a day helps reduce inflammation and pain. Gentle stretching exercises for the gluteal muscles and the IT band improves flexibility and reduces tension.
Strengthening exercises for the hip abductors and core muscles enhance stability and support for the hip joint. These exercises balance muscle strength around the hip, preventing future pain. Proper footwear with adequate support and cushioning also helps prevent hip pain, especially for those on their feet or active. Adjusting sleeping positions, like placing a pillow between the knees when sleeping on the side, alleviates pressure on the hip.