Hip Pain?

[TSD588]

I have been taking karate classes for about a month now. When I get home from class and I go to practice side kicks I get a pretty bad pain in my hip. During class and when I am warmed up I don't seem to get any pain. Is this a normal pain under my circumstances? I am not too old either (24 years old).

[Shizentai]

If any kick can cause hip pain, I would believe it'd be side trust kick. I've heard it said that most traditional Okinawan ryu don't use that kick because of its high impact on the hip joint. ...I was also told that side kicks were added into the mix later on when karate migrated to mainland Japan under the influence of other martial arts.

History aside, I've known four different people who said they felt pain while training side kick, but trained it just the same despite this. All ended up having hip-replacements years later.

It seems to me that if training cold is causing you pain, you should definitely warm up before practicing that kick at home or otherwise. In time I think it will become easier. trying to get the form just right in terms of your body should help. Just be sure not to take signs of hip injury too lightly.

[todome]

You're doing them wrong. Practice something else until you or your Sensei figure it out.

[joesteph]

How straight out are your side kicks, TSD? In other words, are your legs, one the supporting leg and the other the kicking leg, forming a "wishbone"? If so, you're not turning your hip over enough, crunching the ball-and-socket joint where the neck of the femur of the kicking leg is exerting more and more pressure the higher you kick.

Check out this Revolution of Kicking side kick tutorial on YouTube, and compare what it has with what you're doing.

http://www.youtube.com/watch?v=4j1w--TjqVY

[sensei8]

The side kick, imho, is one of the most difficult basic kick to understand and execute, BUT, once a practitioner understands the proper mechanics of keage and/or kekomi, AND adheres to the proper mechanics while training/practicing said kick, then any and all hip pain should subside totally.

Beginners try to keep their leg straight, and to raise it straight sideways while attempting to keep their whole body straight too. This is typically the cause of difficulties and hip pain among beginners attempting either kick.

Btw, the cause of the pain and the limitation of the movement sideways in both the side kick and the side split is the same. It is caused by spreading, abducting, the thighs without tilting the pelvis forward. The “cure” for the pain on the outside of the hip is to tilt the pelvis forward, which is the same as flexing the hips, while attempting the side kick or side split.

Although it goes without saying, but it needs to be said anyway; STRETCH properly and completely prior to any training/practicing. Always start kicking low, knee height, and slowly but gradually increase the height, but don't rush it. This will allow one to understand the proper mechanics of it, while at the same time allowing those stretched musles and the like to oxygenate. It is really the oxygen in the blood that your muscle needs. The more blood in the muscle, the more oxygen in the blood, the better the muscle responds.

Practitioners of any martial arts shouldn't experience or live with hip pain. Therefore, take the necessary steps to ensure that you're pain free. The idiom..."No pain, no gain" is understood, but if the pain continues no matter what---see a doctor ASAP.

[SlowHands]

i had a similar pain in the hip joint area and originally i thought it could be something like tennis elbow where i over-trained.. 6 months later i was still in pain, and at times it was even sharp, much like pins and needles. another month later and i was having throbbing sensations course up and down my leg.

i would soon find out that i had strained an abductor muscle along the inside of the thigh/groin. because of my mindset (to just train through it), i wound up exacerbating the injury. go see a sports medicine specialist when you get a chance. i've been going for nearly 2 months now and the hip is markedly better.

[brickshooter]

The side kick is not the most natural kick. For most people, it's the first time they've ever used that set of muscle.

I think that in addition to the streching exercise recommended earlier, beginners or those with side kick issues should do low-level side kicks until it looks perfect. This will develop and loosen up those muscle groups needed for the side kick. Yet at the same time, it'll build muscle memory and balance.

Personally, I always start off with low level side kicks in any training sessions until my body adjusts. And I normally side kick head level.

[bushido_man96]

Sometimes, that muscle in the hip will cramp up on me when I do side kicks, and its usually when I'm not too warmed up, and I try to hold it out, or do it slow. Just try to warm it up some more.

Now, if it feels like joint pain, I'd think about seeing a doctor about it.

[likeke34]

This could be a number of issues, from bursitis (which i had), to something as simple as not tilting your pelvis forward... If your technique is proper and the pain is still there, it's also possible you may have some hip impingement which you'll need a doctor to verify...

Also, test your inward/internal hip rotation... in the picture below, the very bottom image show inward hip rotation and hers is at 45 degrees... average is supposedly around 30 degrees... I have bad hip pains with motions like the side-kick and I literally have 2 degrees of inward hip rotation lol... btw, you'll need someone to check it for you because when you lay prone and do that test, you'll feel like your leg is twisting inward a lot more than it actually is...

http://www.netterimages.com/images/vpv/000/000/008/8130-0550x0475.jpg

Another thing that may help is to stretch the IT band... here's some sample exercises (pretty much the area where the pain is)...

http://www.the-fitness-motivator.com/images/IT_stretch.jpg

http://www.pamf.org/sports/king/iliotibial/image002.jpg

even using a roller might help

http://runningtimes.com/rt/images/200405/IT%20Band%20photos%20foam%20roller%202.jpg

hope that helps!

[ashreedhar]

Dear Sir,

Many thanks for your valuable input. I am an orthopaedic doctor and I was reviewing one of my patients who had presented with a similar problem. She was a karate-student aswell. I was wondering if I could communicate with you about this problem.

If ok, please email me on ashreedhar@gmail.com.

Many thanks for your time.

Shreedhar

The side kick, imho, is one of the most difficult basic kick to understand and execute, BUT, once a practitioner understands the proper mechanics of keage and/or kekomi, AND adheres to the proper mechanics while training/practicing said kick, then any and all hip pain should subside totally.

Beginners try to keep their leg straight, and to raise it straight sideways while attempting to keep their whole body straight too. This is typically the cause of difficulties and hip pain among beginners attempting either kick.

Btw, the cause of the pain and the limitation of the movement sideways in both the side kick and the side split is the same. It is caused by spreading, abducting, the thighs without tilting the pelvis forward. The “cure” for the pain on the outside of the hip is to tilt the pelvis forward, which is the same as flexing the hips, while attempting the side kick or side split.

Although it goes without saying, but it needs to be said anyway; STRETCH properly and completely prior to any training/practicing. Always start kicking low, knee height, and slowly but gradually increase the height, but don't rush it. This will allow one to understand the proper mechanics of it, while at the same time allowing those stretched musles and the like to oxygenate. It is really the oxygen in the blood that your muscle needs. The more blood in the muscle, the more oxygen in the blood, the better the muscle responds.

Practitioners of any martial arts shouldn't experience or live with hip pain. Therefore, take the necessary steps to ensure that you're pain free. The idiom..."No pain, no gain" is understood, but if the pain continues no matter what---see a doctor ASAP.