Explanation of Diagnosis

A hip pointer is a bruise or contusion to the iliac crest (the top of the hip bone) caused by a direct impact, fall, or collision. It is common in contact sports (football, hockey, basketball) and falls onto hard surfaces. Symptoms include sharp pain over the hip, tenderness, swelling, bruising, and difficulty walking or moving the hip.

Specific Work Modifications

• Avoid prolonged standing or walking; take sitting breaks as needed.
• Use a cushioned seat or ergonomic chair to reduce hip pressure.
• Modify tasks to limit bending, twisting, or excessive movement.
• Apply ice during breaks (15-20 min, 3-4 times daily) to reduce swelling.
• If walking is painful, use a cane or crutches to reduce weight-bearing.

Specific Activity Modifications

• Avoid high-impact activities (running, jumping, contact sports).
• Modify workouts by switching to low-impact exercises like swimming or stationary cycling.
• Use protective padding if returning to sports to prevent re-injury.
• Perform gentle hip mobility exercises to prevent stiffness.

Recommended Supplements

• Collagen peptides (10 g daily) – Supports muscle and soft tissue healing.
• Vitamin C (500 mg daily) – Aids in collagen production and tissue repair.
• Magnesium (300-400 mg daily) – Helps with muscle relaxation and recovery.
• Omega-3 fatty acids (1000 mg daily) – Reduces inflammation and stiffness.
• Turmeric (500 mg twice daily) – Provides natural anti-inflammatory benefits.

Recommended Nutrition and Hydration

Diet Recommendations:

• Tissue-repair foods: Lean protein (chicken, fish, eggs), Greek yogurt, and legumes.
• Anti-inflammatory foods: Fatty fish (salmon, sardines), turmeric, berries, walnuts, and leafy greens.
• Collagen-boosting foods: Bone broth, citrus fruits, and bell peppers.
• Limit processed foods, sugar, and alcohol, which can slow healing.

Hydration Tips:

• Drink at least 2–3 liters of water daily to support tissue recovery.
• Limit caffeine and alcohol, which can slow healing and increase inflammation.

Home Exercise Prescription

Focus on pain relief and gentle movement initially. Avoid deep hip movements or direct pressure.

Phase 1: Pain Relief & Mobility (Days 1-5, Reduce Swelling & Improve Movement)

1. Ice Therapy

1. • Apply ice for 15-20 minutes, 3-4 times daily to reduce swelling.

2. Pelvic Tilts

1. • Lie on your back with knees bent, tighten your core, and flatten your lower back.
   • 10 reps, 2 times daily.

3. Gentle Hip Circles

1. • While seated or standing, slowly move your hip in circular motions.
   • 10 reps per direction, 2 times daily.

Phase 2: Strength & Stability (After 5-7 Days, Once Pain Improves)

4. Seated Hip Flexor Stretch

1. • Sit upright, extend one leg slightly forward, and gently lean back.
   • Hold for 20-30 seconds, repeat 3 times per leg.

5. Glute Bridges (Hip & Core Strengthening)

1. • Lie on your back, bend knees, and lift hips while squeezing the glutes.
   • 10 reps, 2 times daily.

6. Clamshells (Hip Abductor Strengthening)

1. • Lie on your side with knees bent, lift the top knee without moving your hips.
   • 10 reps per side, 2 times daily.

Phase 3: Return to Activity (After 2-3 Weeks, If Pain-Free)

7. Standing Hip Abduction

1. • Stand tall and lift one leg sideways without tilting the torso.
   • 10 reps per leg, 2 times daily.

8. Mini Squats (If Comfortable, Avoid Deep Squats)

1. • Keep weight in heels and avoid bending past 45 degrees.
   • 10 reps, 2 times daily.

Avoid direct impact, running, jumping, and excessive hip movement until fully healed (typically 2-6 weeks).

Helpful Books

1. "Rehab Science: How to Overcome Pain and Heal from Injury" – Tom Walters, DPT
2. "The Hip Pain Handbook: A Guide to Preventing and Treating Hip Injuries" – Nicolas Piuzzi, MD

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.