Content

• Steps
• Advice
• Warning

The hip is the largest joint on the human body. Hips support most of the entire body weight and are responsible for maintaining balance. The hip joints and the hip area directly affect the movement, so arthritis and bursitis in the hip area are often especially painful. Chronic hip pain is common among the elderly, but you can still treat hip pain with a variety of exercise and lifestyle changes. Follow the steps below to relieve hip pain.

Steps

Part 1 of 2: Lifestyle changes

1. 

   Diagnose before doing anything. It is very important to know the cause of the pain. You should see your doctor before you start exercising or taking any medicine. There are many reasons why hips hurt, such as arthritis, bursitis, or injury while playing sports. Always ask your doctor what you should and should not do after you know the cause of your hip pain.

2. 

   
   
   Take pain relievers. The most effective nonsteroidal anti-inflammatory drugs (NSAIDS) that help relieve hip pain (often caused by arthritis) are ibuprofen, naproxen, or aspirin. These medications help reduce inflammation and also relieve pain for several hours. NSAIDS help block enzymes that create inflammatory chemicals in the body.
   • If over-the-counter medications such as aspirin don't seem to be working very well, you should see your doctor. Your doctor can prescribe stronger pain relievers. You should also always consult your doctor before taking any new medicine (even a popular one like aspirin).

3. 

   
   
   Apply cold ice to the joint. Applying ice to the hip helps reduce arthritis. You should place an ice pack on the sore hip area for 15 minutes and several times a day.
   • If you feel the ice pack is too cold, cover it with a towel, then apply it to the affected hip area.

4. 

   Use heat to relieve hip pain caused by arthritis. Warming the joint can ease existing pain. Consider taking a hot bath or taking a hot tub if you have an indoor bathtub. You can also buy a hot pack that is placed directly on your hips.
   • Do not use heat to relieve joint pain if you have bursitis. Heat can make the bursitis hips worse.

5. 

   
   
   Rested. If you have a hip injury, it's best to give your hips time to heal. Avoid anything that makes you feel pain in your hip. Instead, you should lie still in a movie theater, eat popcorn, relax, and apply ice to your hips. You should rest your hips for at least 24-48 hours.

6. 

   Avoid impact-resistant activities. If the pain is severe, you certainly won't want to run or jump, but be careful to avoid these activities nonetheless. Shock-resistant activities will make the inflamed joint worse and cause more severe pain. Instead of running, try brisk walking as walking doesn't have much of an impact on joints.

7. 

   Consider losing weight. The more weight you weigh, the more weight your hips should support. Weight loss helps relieve hip pain simply by reducing the weight placed on the cartilage and joints. You should use ways to help you lose weight.

8. 

   Choose the right shoes. Choose shoes that are as supportive as possible. Look for shoes with good foam or removable insoles for easy adjustment. The sole should be impact resistant, limit noise (when moving or swing the foot), and evenly distribute pressure along the length of the foot. advertisement

Part 2 of 2: Exercising and stretching

1. 

   Start each day with exercise. Increased blood circulation and joint relaxation can help relieve pain for the rest of the day. Exercise is especially good for arthritis. You should start each day by activating your hips through the Bridge exercise.
   • Lie on your back on the floor and bend your knees. Feet are fixed on the floor and hip-width apart.
   • Press ankle straight to lift your back in the air. Keep your abdominals, knees and ankles in a straight line. Body straightened in line from shoulder to knee. Hold for 3-5 seconds, then slowly lower your back to the floor. Repeat 10 times.

2. 

   Exercise in water. Swimming and water exercise are great ways to increase strength in your hips without putting too much force on your hips (like running). Consider swimming or taking an underwater aerobic session at a nearby gym.

3. 

   Perform daily exercises. Again, you should always consult your doctor or a physiotherapist before starting an exercise program to help reduce hip pain.
   • Stand up straight, feet forward. Raise your right leg horizontally and as far as you can, then lower it. Do the same with the other leg. This exercise helps stretch the hip muscles.

4. 

   Strengthens inner thigh muscles. The inner thighs play an important role in supporting the hips. Weak inner thigh muscles can even damage healthy hips.
   • Lie on your back on the floor, arms outstretched to the sides. Clamp the exercise ball in 2 feet, then raise them at a right angle to the floor.
   • Squeeze the ball 10 times using the inner thigh muscles. Repeat this movement 2-3 times, with 10 compressions each time.

5. 

   Strengthens the outer thigh muscles. Healthy outer thighs help you deal with hip arthritis as it is part of your weight support.
   • Lie on your side without pain. You should lie on the mat or yoga mat instead of lying on the hard ground.
   • Raise the affected hip leg, about 15 cm from the floor. Hold this position for 2-3 seconds, then lower your leg and relax on the other leg (the legs should be parallel on the floor).
   • Repeat the process of lifting the legs, holding and lowering 10 times. If possible, do the same thing with the other leg, but stop if it hurts too much.

6. 

   Stretch your hip muscles. Talk to a physical therapist before starting a stretching program. Stretching can reduce hip pain, and it will also strengthen the hip muscles to prevent later pain.
   • Stretch by rotating hips: Lie on your back on the floor, hands on both sides. Bend the legs you want to stretch by placing your feet on the floor. Straighten your other leg on the floor so that your toes are pointed up in the sky. Turn the bent leg away from the body. Don't push your legs too far away to avoid discomfort. Stop stretching if you feel pain. Hold the stretch for 5 seconds, then return your feet to the same posture so that your feet are on the floor. Repeat 10 to 15 times on each side.
   • Stretch by flexing hips: Lie on your back on the floor. Select the pivot leg, then fold it so that the foot is flat on the floor. 2 arms embracing the legs folded, right in the shin position and pulling the legs toward the chest. Try only as much as your body can tolerate and release your legs if it hurts. Hold your leg against your chest for 5 seconds, then release. Repeat 10-15 times on each side.
   • Squeeze glutes: Roll a towel tightly. Lie on your back on the floor with your feet folded so your feet are flat on the floor. Clamp a towel between the knees. Squeeze knees together using buttocks and inner thighs. Hold the pressure for 3-5 seconds, then release. Repeat this movement 10-15 times.
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Advice

• Talk to your doctor or a physical therapist for advice on pain relief. You should also always consult a specialist before starting any medication or exercising or stretching muscles.
• Consider consulting with a chiropractor.

Warning

• Do not continue the exercise when your hip pain gets worse. If the muscle-strengthening or stretching exercises listed above are painful, you can try other exercises.
• Do not heat a joint with bursitis to avoid further inflammation.