Unhappy Hips

Jenny Davys, registered osteopath at Shoreham Osteopathy Centre, looks at how unhappy hips can really slow us down…

Where does it hurt?

Hip pain is usually felt in the back and side of the upper thigh, as well as the front of the pelvis and groin. Sometimes it travels down to the knee, or even further down the leg. It can present as stiffness, aching, catching or “giving way” and can make daily life really difficult.

What exactly is the hip?

It is a ball-and-socket joint, the ball being the spherical head of the femur (thigh bone), the socket a curved area of the pelvis called the acetabulum. Ligaments hold it together, thick cartilage (the labrum) surrounds the socket, and muscles move it in all directions. All or any of these structures could be involved in your pain. Hip problems include:

• Osteoarthritis – inflammation often occurs with ageing, as our bodies become less good at remodelling the smooth cartilage covering joint surfaces. Early osteoarthritis may be a congenital problem, or happen from injury and sudden trauma, or conditions such as impingement

• Tears, sprains and strains - in ligaments, labrum or tendons, ie tendonitis of the hip muscles, eg deep flexors (iliopsoas)

• Bursitis – inflammation of fluid sacs in the joint

• Fractures – from trauma eg falls, or osteoporosis

• Dislocation – from trauma or dysplasia (shallow hip socket)

NB: If you have sudden onset of severe hip pain, swelling, heat or inability to weight-bear, seek immediate medical help.

Some general tips:

• Sitting for long periods can affect hip muscle function – eg your gluteals switch “off” and your hip flexors tighten

• Movement improves bloodflow and reduces inflammation, so is almost always beneficial. Pain does not always equal damage, but severe pain should be investigated. Talk to your GP about pain relief.

• Keep a good level of overall fitness and joint mobility - your feet, knees, spine and pelvis all work together with the hip.

• Practice balancing on one leg.. in a safe place! This strengthens the gluteal muscles that support your hip. Other good exercises include the bridge, side-lying leg lifts and squats – but do get advice on this.

• A 15% reduction in body mass has been shown to reduce arthritic pain levels by up to 50% - so if you need to lose weight, this might help.

• Osteoarthritis does not always progress to hip replacement. Sometimes pain will remain mild and manageable.

• Qualified manual therapists such as osteopaths and physiotherapists can really help alleviate many types of hip pain and know when to refer you for other interventions.

Get those hips moving this summer!

Why not book in with one of our caring osteopaths for a thorough assessment? 01273 567654 www. shorehamosteo.co.uk info@shorehamosteo.co.uk

Local Groups

Health & Fitness

Table Tennis for the Over 50s St Giles Church Hall, Upper Shoreham Rd Shoreham. Thursdays 2.30-4.30 with refreshments. Beginners welcome a very friendly group. £4 session paid monthly. Numbers are limited MUST BOOK through:Pat on 07856 285078. Southwick Bowls Club

Southwick Recreation Ground. We welcome new and experienced bowlers to come along and take a look at our bowls club. Every Monday and Friday at 1.30pm we invite new bowlers to try out and will provide bowls, tuition, help and encouragement to get you started.For more information:Website: southwickbowlsclub. com or phone John Southwick Bowls Club 07973149534

Dancercise

Dancercise for the Over 50’s at The Shoreham Centre - Fridays

10.30 and 1.30 and Mondays

12.00

Come and have fun learning

6 different dances every week from salsa to line dance and 80’s to Broadway. No partners needed, all abilities welcome to come and keep fit and make new friends. For more information contact Jane Busby (ex professional dancer) on 07860136455 or email jane@ janebusby.co.uk

Mindfulness Meditation

Every Monday at 12 noon in the Shoreham Yoga and Wellness Rooms: https://www.yogaandwellnessrooms.co.uk/ For further details, please email Paul: pscowper@gmail. com Tuesday yoga 6pm Shoreham Centre

Nicola Harman

Wednesday yoga online zoom 7:15am. Tuesday Yoga 6pm Shoreham CentreAll classes are 1 hour https://www.nicolaharmanyoga.co.uk 07844070448

Pilates at Southwick Christian Community

Church Thursday 9.30-10.30am

Lovely, friendly class. Beginners welcome.

Also in Shoreham, Lancing & on zoom Contact Sharon 07969 610030 for more info & to book your place

Retirees Golf Society

Why not join my local retirees golf society?

My name is Rob, I enjoy golf and live in Shoreham. We play every Monday morning, All venues well be within half an hours drive from Shoreham, currently we have in excess of twenty members but there is always room for more. Ladies are welcome. Should you be interested you can contact me at: marsh-robert@sky.com

Exercise to Music for the Over 60’s at The Shoreham CentreFridays at 12.15 Come and stretch, strengthen your joints, improve your balance, feel more relaxed all to music you know. The exercises are based around a chair so can be done standing or seated. Have fun and make new friends. For more information contact Jane Busby (ex professional dancer) on 07860136455 or email jane@janebusby.co.uk

Sequence Dancing

Sequence dancing Wednesday afternoons 1.45 - 4.15 pm at Quayside, Upper Kingston Lane, Southwick, BN42 4RE. For more info ring Clive on 01273 410438

Local Clubs

Shoreham Book Club

We meet once a month. The last Tuesday of each Month at the Crabtree Pub at 7.30 in the snug Please email for more information

ShorehamBySeaBookClub@ gmail.com

Southwick Trefoil

Welcomes new members. We meet on the second Monday of the month 19.15 - 21.15 at Southwick Community Centre. Have you ever noticed how much fun youth groups like Rainbows, Brownies & Guides have. Everyone can join today. We’re looking forward to welcoming you & sharing the fun that is Trefoil. For further information please contact Margaret 01273 966534 or Mary 01273 594753

Southwick Trefoil:Girl Guiding for Adults

Girl Guiding for adults. New members always welcome & open to anyone over 18 years. No previous membership of Girl Guiding necessary. Meetings held on 2nd Monday of the month 19.15 - 21.15, usually at Southwick Community Centre. For further details please contact:

Margaret 01273 966534 or Mary 01273 594753

The Fleet Air Arm Association South Downs Branch. Comradeship, Meet Old Friends, Social and Formal Events. 1130 to 1300, 4th Wednesday of each month at The Castle Inn Hotel in Bramber. Contact 07792609685.

Southwick Camera Club

Meets at the Southwick Community Centre, Southwick Street BN42 4TE at 7.30pm on Thursdays from September to May Membership is open to anyone interested in photography at all levels from beginner to experienced. Anyone interested in joining will be welcomed at any of our meetings. For more details go to www. southwickcameraclub.co.uk or you can email us at southwickcameraclub@gmail.com

Sussex Quilters contact Angela Avis, Secretary 01273595369 - leave a message. amavis@virginmedia.com

A friendly group with a wide range of sewing skills and interests. We meet on 1st Wednesday of the month from 10 - 12pm at Southwick Community Centre in the Deall room. New members welcome. Annual subscription £15 and £2 per meeting.

The Southern Electric Group

Railway Interest meetings are held in the Deall room at the Southwick Community Centre commencing just after 7.15pm.

• July 10th. A photographic trip around the B.R. Regions with Colin Burn

A donation of £3, to help cover expenses is requested from visitors. We apologise if any late changes to the programme are made. Contact Peter Jones.

07938553364

Southwick Lace Club

Southwick Lace Class meets at the Southwick Community Centre on Tuesdays from 09.45 to 11.45 in term time. We welcome beginners to lacemaking as well as those with experience. For more information please contact the Tutor, Rosemary Brown, on 07900 191443 or rjbrownsw@virginmedia.

The Southwick Art Club

We are a friendly club, mainly working on painting and drawing, of mixed abilities with the only qualification being a love of art We meet at Southwick Community Centre on Wednesday evenings at 7.30 in the Glebe Room apart from August and late days in December. We welcome new members and you are welcome to look in on one of our sessions without obligation. We follow a structured programme with an annual subscription of £75 which includes entry to all our sessions. Contact Secretary John Young 01273 885302 email johnryoungac@yahoo.co.uk or from the Community Centre notice board.

Art History Discussion Group tim.gwyther@btinternet.comSouthwick and Fishersgate Horticultural Society

Starts September 2022. Monthly meetings in Shoreham.Mondays 2.30 - 4.00. For further information contact Tim.

Meetings are held on the 1st Tuesday of the month at South wick Community Centre from 2-4pm. No meetings in January and August. Annual membership is £5 single or £8 per couple. Afternoon meeting entry is £5. New members & visitors always welcome. Please contact Julie 01273 596707

The Shoreham Chess Club

The Club has recently moved to Address: Sussex Yacht Club; 85/89 Brighton Rd, Shoreham-bySea, BN43 6RF Hours: Wednesday: 7:30PM–10:00PM. So- every Wednesday we play friendly games and try to get a little better. The level ranges from people who recently learned the rules to county standard. We are looking for more members so please visit our website to findout how to contact us and learn more. Subscriptions will apply from February 1st. £5.00 per month or £50.00 for the year. Under 18: free https:// shorehamchessclub.com. Free to members, £10 donation for visitors.

Girls Brigade in Southwick Want something to do for your daughter outside of school?Our girls love meeting up together. The Girls’ Brigade is an International Christian Organisation for Girls from 4 to 18 years .

TUESDAY: Explorers and Juniors in term time from 5.30 to 7pmAnd Seniors and up meet at 7pm to 8.30pm.

Email Yvonne for more information:yvonne4cakes@ gmail.comOr text or phone her: 07758325556

Local Churches

St Nicolas Church

St Nicolas Church, Old Shoreham. A warm welcome to anyone who would like to join us for Holy Communion on Sundays at 8:30am or 10:00am, Wednesday at 7.00pm or Sung Evensong at 6:00pm on the 1st Sunday of every month.

Why not come and try our popular monthly Coffee and Cakes on a Saturday morning, from 10:00am to 12:30pm.A great selection of cakes, to eat in or take away, and also jams with a low carbon footprint as they are mainly made from local fruit. Normally 3rd Saturday of the month but for full details of dates see: www. saintnicolas.org.uk/events or St Nicolas Church facebook page

St Julian’s Church

11th Century St Julian’s Church in St Julians Lane in Shoreham is one of the oldest in Sussex. The Friends of St Julian’s is a group of people from all walks of life who are dedicated to preserving this unique building for future generations as a legacy of our local history. Membership is just £6 a year and all funds are dedicated to keeping this ancient building in good repair. The church is open daily and welcomes visitors. Contact office@parishofkingstonbuci.org.uk 01273 593167 or find us on Facebook.

UKESALOUD Ukulele lessons

UKULELE COURSE NEW Please Call: 07931 372694 or email: theresavcarey@hotmail.com for further details and to book your place on the course. No previous experience required. Booking essential.

Southwick and Fishersgate

Horticultural Society are holding their annual plant sale on SATURDAY 13th MAY 2023. at 10 am at Southwick Community Centre, Southwick Street BN42 4TE Admission 50p Hall for hire

St Giles Church,Upper Shoreham Road, Shoreham by sea

BN43 6BT We currently have space for new groups/individuals to hire our Hall at reasonable prices: Mondays 1 - 6; Tuesdays 12 - 4; Wednesdays 11 - 6

Friday evenings Also available for party bookings on Saturday afternoons For information please email:stgileshall@ parishofkingstonbuci.org.uk

Shoreham Karate Dojo

Traditional Goju Ryu Karate

Adults only

Wed 7-8:30pm

Sunday 8:30-10am

Affiliated with IOGKF and EGKA http://www.egka.org.uk/shinsei.php Find us on Facebook!