Whether you’re experiencing hip pain from osteoarthritis or a different condition, you know how difficult it can be to complete everyday tasks. The joint inflammation and swelling can hinder your movements when you walk, bend, and turn.
Fortunately, there are a few things you can do at home to relieve this hip pain. Keep reading to learn more about how to reduce your pain and get back to your life.
Starting your day with a few simple hip exercises or non-impact workouts can help increase the range of motion in your hip and reduce pain. Loosening your muscles will activate them to make the rest of your day less painful.
For a bridge exercises, lie on your back with your legs bent and your feet flat on the floor hip-width apart. Press down on your ankles and raise your buttocks off the floor, tightening your abdominal muscles. Hold for three to five seconds then lower yourself back to the floor.
Non-impact exercises such as swimming, yoga, and cycling can also activate your muscles and help you feel better. Be sure to avoid high-impact activities such as running and jumping, though, as they can make your pain even worse. If you want to get out and talk a walk, be sure to take it slow to be easy on your joints.
If you’re dealing with hip pain caused by arthritis, losing a few pounds if you’re overweight can help relieve pain. This will take some pressure off the joint.
In addition to exercise, you’ll want to be sure to stretch your affected hip. Stretching the muscles can give you some relief from the pain.
Icing your hip will help reduce the inflammation in the joint and decrease pain. Wrap an ice pack in a towel and apply it to your hip for 20 minutes approximately five times per day.
While you want to avoid a hot bath if your hip pain is caused by bursitis, warming a hip joint affected by arthritis can soothe the joint.
Strengthening your inner and outer thighs can provide more support for your hips so your body relies more on your thigh muscles than your hips.
One workout for inner thighs is to lie on your back and put a softball between your knees and squeeze it. Do one set of 10 repetitions and build up to three sets.
To strengthen your outer thighs, lie on your pain-free side and lift the leg affected by arthritis and hold for three seconds then lower it. Start with one set of 10 repetitions then build up to three sets. Repeat on the other side unless it’s too painful.
These treatment methods can be performed on your own every day to reduce your hip pain. However, it’s still important that you seek treatment from a doctor who can provide you with other effective treatment methods, such as medication or possibly surgery.
If you’re considering hip surgery, click here for more information about choosing an orthopaedic surgeon for you.