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I need some urgent help, we have a bellydance show show coming up tomorrow and I have been waiting for this pain in my right hip to subside and it won't. I read up on it and found that it must be the iliotibial band that hurts, the part that runs from the upper ridge of the pelvic bone along the outside of the hip down towards the knee. I have felt pain on the outside of my hip and when it get worse, running around toward the inside of the groin for at least two weeks now. My solo tomorrow involves a number of grand plies (squats with knees pointing out) and every time I go down that part hurts and hinders my movement.
Two days ago I had a massage and was stretched for this and the therapist told me not to apply any heat to the area for two days (no hot baths, no lying on lava stones, which was exactly what I had been planning to do for relief = ( ), and he glued tape over the area for support. This morning I got up and it still hurts ! And I wonder whether not applying heat was really a good idea.
I have been taking some pain killers and glucosamine/chondroithin off and on and the pain killers help, but I am afraid I might overexert and injure muyself more if I dance on pain killers, and they might put a burden on my heart (aspirin) and give me shortness of breath while I do, isn't it?
If you have any advice, please post a.s.a.p, thank you !
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Two days ago I had a massage and was stretched for this and the therapist told me not to apply any heat to the area for two days (no hot baths, no lying on lava stones, which was exactly what I had been planning to do for relief = ( ), and he glued tape over the area for support. This morning I got up and it still hurts ! And I wonder whether not applying heat was really a good idea.
I have been taking some pain killers and glucosamine/chondroithin off and on and the pain killers help, but I am afraid I might overexert and injure muyself more if I dance on pain killers, and they might put a burden on my heart (aspirin) and give me shortness of breath while I do, isn't it?
If you have any advice, please post a.s.a.p, thank you !
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Re: help! lateral hip pain- iliotibial band inflamed and show coming up
Sat, December 8, 2007 - 6:10 AMI also have this problem but mine isn't as painful as yours. Get one of your foam rollers and lay on your side with the roller on you IT band and roll slowly down the side of your thigh pausing on spots where it hurts. This should help. The pressure seems to relax the muscles. This appears to be a common problem among dancers and requires a lot of maintence. I learned this from Suhaila. You can get these foam rollers anywhere--even amazon has them on line. I hope that this helps you and good luck on your solo! -
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Re: help! lateral hip pain- iliotibial band inflamed and show coming up
Sat, December 8, 2007 - 7:05 AMThank you. But,oh, you mean, this happens a lot to bellydancers? Or just to dancers in general? "Maintainance" sounds like I can expect to have to deal with this on a long term base?Where do you stand on the heat issue? Would you take a hot bath or not? -
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Re: help! lateral hip pain- iliotibial band inflamed and show coming up
Sat, December 8, 2007 - 9:39 AMWhen tissues are inflamed, you can often tell. It is usually fresh, active pain, and has a hot character. May or may not actually feel hot to the touch, but seems hot inside. Massage sometimes triggers temporary inflammation, bringing lots of circulation to the area, which is why your therapist discouraged the use of more heat after treatment. Your flare-up does seem to be the type that calls for ice. But if the discomfort feels more like a spasm or cramp, like the muscle is being overactive, then heat is appropriate. You may be craving heat because the surrounding muscles are also upset from compensating. An antiinflammatory like ibuprofen may not be bad to get through the performance. Maintenancewise, there will probably need to be some balanced strengthening in the pelvis. When the pain subsides (consider rest treatment!), try some gentle strengthening of the tissues that are complaining now. Some side lying leg raises or such. With ankle weights or a band perhaps. Good luck with the performance, and I hope your pain subsides! -
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Re: help! lateral hip pain- iliotibial band inflamed and show coming up
Sun, December 9, 2007 - 9:36 PMGreat advice, Darshan. I think dancers in general seems to have the malady off and on. The foam roller and ibuprofen definitely helped me too. -
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Re: help! lateral hip pain- iliotibial band inflamed and show coming up
Mon, December 17, 2007 - 6:39 AMThank you all for your help. The performance went really well, in spite of some pain. I did some of the stretches that were recommended here and on the Bellydance health tribe. I also discovered a really helpful page on the web with stretches for all kinds of common problems: www.exrx.net/Kinesiology...chor13320380
A few days later I finally found a solution: I got really fed up with the pain and decided to go on a splurge at the local Thai therapy spa. There I got an hour of Thai style massage, which is sort of like someone else doing yoga and stretches with your body and massaging where necessary. She discovered that one of my legs had become shorter because of the muscle tension. She managed to loosen up the tension and equalise the leg lengths agains. When I got up- ah, what a relief ! Standing with both feet firmly on the ground again. I had known for a while that something was wrong there, and had been waiting for something like this. Over the next couple of days the pain slowly lessened. Still not perfect, but with regular stretching of that hip abductor it should be ok soon, I hope.
So, if you have problems, it is always worth it to get it checked whether something has gotten off balance, same way of maintainance like with getting regular tune ups for your car. (The tune up idea is from a rolfer I went to years ago, actually)
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