subluxing knee and clicky hip

[loopylu1981]

Hi, thanks for such an informative reply.
No i have never injured my hip so to speak but about 1 1/2 years ago i woke up in bed with terrible pain in and around my hip i could hardley turn over but once i had and was laying on the side that hurt i fell back to sleep and in the morning was fine, then about a month later the exact same thing happened again, luckily that hasn't happened again but that is the only time i had serious pain in my hip.
I will try some of the excercises, unfortunately i can't squat now without pain in both knees usually at the outside.
I am just worrying that the more i am oing physically the more i am aggravating my joints
I suppose it will take time.

[Musculoman]

No dramas,
The first thing you should know about snapping hip and most knee pain (ITBFS or something similar might be the cause of your lateral knee pain, which ties in with our current ideas of your ITB being a problem) is that you should immediately decrease ALL aggravating activities over all else.

So yes the exercises below might help, but only ones which do not cause pain. So forget the squats etc. Might be better to do some VMO activation exercises lying in bed etc. have a look for some on the net. If you can't find any I can try and type you up a program.

Have a read of that article and look for some exercises etc. then let me know if you are still stuck with ideas. Don't just passively think it will take time and not do anything about it. It will likely not improve.

We are here to help remember!

Regards,
Musculoman

[loopylu1981]

Many thanks, (you definately sound like you know what your talking about)
I definately want this sorted (or be as good as it can be) as my anxiety levels are going sky high!!
Will let you know how i can on.
Thanks again you have been a great help.
Laura

[roycar]

hi there.

some very good info from musculoman there.

you really do need to see someone skilled face to face by the sounds of things. i, personally, would start with motor control and strengthening around the hip. i wouldnt even start to stretch anything out initially. i imagine you have really poor hip stability with probable hyperactivity in tensor fascia lata, which is the muscle that attaches to the ITB as musculoman described, as it attempts to exert some sort of control over the hip. in some cases there is no point stretching out the ITB if you dont strengthen your glute medius, which is the muscle that should be providing a lot of hip stability.

also musculoman has listed a number of exercises but i would start you off by isolating glute medius in sidelying (google "clam" exercises) to really get this muscle firing before moveing onto any type of dynamic stability or higher level strengthening exercise. its imperative that your exercises are done the right way with good form and are progressed appropriately, this is why you need to visit a good physio.

you need to have your pelvis/hip examined in detail to see what your strength/stability/control is like and what compensatory strategies you've developed that are adding to your problem. only then will you and your physio know what way is right to proceed.