Are Your Hips Under Too Much Stress? What Signs To Look For…
Do you love dancing but feel limited by ongoing hip pain affecting how you move? There are many reasons why we can experience hip pain, one of which is a labral tear.Â
This condition can be quite common amongst dancers due to the extreme ranges and hard work that the dancer requires from this area.
Some studies have even reported that up to 76% of professional ballet dancers have hip labral tears, while others have found lower rates of around 12-16% in amateur dancers.Â
So what is the labrum?Â
The labrum is an additional, specialised piece of cartilage that runs along the rim of the hip socket which provides a suction seal and extra stability to the hip joint. It almost resembles a ‘squid ring’ which when connected to the hip socket, helps absorb shock and distributes pressure during hip motion.
How do I know if I may have a tear?
Some of the common symptoms of a hip labral tear areÂ
Hip pain or groin pain.
Pain and catching with full hip flexion (bending).
Stiffness or limited range of motion in the hip joint.
A hip joint that locks, clicks or “catches” in flexion or work to second.
A sense of pain deep in the front of the hip.
* Exclusion; Some dancers may have a tear without even knowing it. Don’t be fooled, however, the tear can get worse, so stay focused on some good hip training.
Why would this happen?
Labral tears in dancers can occur due to a combination of factors, including repetitive stress, overuse, and/or acute trauma. Essentially, if this piece of ‘human calamari’ is consistently stressed under load by the hip ball not moving correctly in the socket it will eventually tear away from its connection
Visualise this, if you keep tugging at the seam of your trousers, eventually, it will tear away from the seam. This can happen at the front (anterior tear), or less commonly at the back (posterior tear).Â
Dancers may be more at increased risk for developing labral tears compared to other athletes, due to the repetitive and high-impact movements involved in their training and performance.
Some of the specific movements and positions that can increase the risk of developing a labral tear in the hip joint include:
Deep pliés or squats; as the hip is at its end range of flexion
Turnout or external rotation of the hip joint; as this drives the ball forward in the socket
High-impact jumping and landing, such as in grand jetés or leaps; again as the hip is often pushed to the end of the range in split leaps and then has to stabilise with the force of landingÂ
Improper technique, such as improper alignment or overuse of certain muscles; for example, excessive turnout coming from the Glutes as opposed to the deep hip muscles of turnout will also push the hip forward out of centre.
Sustained non-optimal posture; a forward-placed pelvis combined with a backward tilt (bottom tucked under) also promotes forward shear of the hip in the socket
Over time, these movements combined with a hip that isn’t centered can cause wear and tear and excess stress on the hip joint. This can eventually lead to the development of a labral tear. Additionally, dancers who have pre-existing hip conditions, such as hip dysplasia or femoroacetabular impingement (FAI), may be more prone to developing labral tears
It’s important for dancers to properly warm up before dancing, use proper technique and alignment, and listen to their bodies to prevent injury and promote long-term hip health.Â
If a dancer does experience symptoms such as hip pain or stiffness, it’s important to seek medical attention to properly diagnose and treat any underlying conditions or injuries.
So let’s get started…
What to watch out for in your body;
Check position and posture – are the hip and pelvis centered when you stand? Does it stay like this when you stand on one leg in parallel and turnout?Â
Are you relaxed at the back of the hip – is there enough space at the back of the hip for the ball to be centered in the socket or are you overusing the muscles at the back and pushing the ball forward in the socket?
Can the hip posterior glide with flexion – do your hips feel like they rotate in and slide back when you fondu, squat, and hinge? This is healthy hip motion. Â
Check out these videos and get in touch with your hips …
How can I get started improving my hips?
- Do some regular and targeted release for the hips and pelvis to create space for centering.
Don’t grip the glutes when bending the hip – allow the hips to glide backward in the socket.
Mix your training between parallel turn-in and turnout to give the hips as much healthy motion under load as possible.
Don’t want to wait to start some ongoing injury prevention for your hips?Â
Start some physio-based hip strengthening exercises that will bulletproof your hips so they won’t prevent you from dancing full out in all your glory. Start today with our specialised hip and core training programme.
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