The hip is the largest joint in the human body. It supports most of the body weight and is the basis for maintaining balance. Because the hip joint and hip region are crucial for movement, an arthritis or bursitis in that area can be particularly painful. Chronic hip pain is common as the body ages, but there are some exercises and some lifestyle changes that can help cure this problem. Follow these steps to learn how to reduce it.
Steps
Part 1 of 2: Lifestyle Changes
Step 1. Before anything else, get a diagnosis
It is very important to determine what is causing your pain. See your doctor before starting any type of training or drug therapy. The causes of pain can be many, such as arthritis, bursitis or an injury during a sporting activity. Always ask your doctor what you should and shouldn't do, based on your specific problem.
If your doctor suspects there is a medical reason for your hip pain, they may ask you to get X-rays, possibly followed by an MRI or CT scan
Step 2. Take some pain relievers
NSAIDs (non-steroidal anti-inflammatory drugs) are best for relieving pain (which is often caused by inflammation of the joint). Ibuprofen, naproxen and aspirin reduce inflammation and pain for several hours. NSAIDs block the enzyme that causes the body's immune response and thus inflammation.
If these over-the-counter medications do not give the desired effect, call your doctor. He may prescribe stronger medications. You should always seek advice from your doctor before taking a new drug (even one as common as aspirin)
Step 3. Put some ice
A cold compress on the hip limits inflammation - try holding it on the joint for 15 minutes several times a day.
If you can't stand the ice pack because it's too cold, wrap it in a cloth before placing it on the affected area
Step 4. If you have arthritis, use heat
This way you should relieve the pain. Take a hot bath or soak in the whirlpool (if you have one). You can also buy an electric warmer to put directly on the sore spot.
Don't use heat if you have bursitis. You would make the situation and the inflammation worse
Step 5. Rest
If you have suffered an injury, the best thing you can do is give yourself time to heal. Avoid any movement that causes pain; grab your ice pack, a bowl of popcorn and watch some movies while on the couch. You should be resting for 24 to 48 hours.
Step 6. Avoid high intensity activities
If you are in severe pain you probably won't feel like running or jumping, but it never hurts to remember that these activities should be suspended. High-impact exercises inflame the joint even more, causing more pain. Instead of running, try walking briskly, as this is less stressful for the hips.
Step 7. Lose weight
The more pressure there is on the hips, the greater the pain. Losing weight helps you relieve pain simply by relieving the load on the joint and cartilage. Read this article for some tips on regaining your ideal weight.
Step 8. Buy suitable shoes
You should choose the ones that give you the most support possible. Get those with a cushioned sole or removable insoles, so you can replace them with orthopedic ones. They should absorb impact on the ground, limit pronation (rotation in or out of the foot), and distribute weight across the sole of the foot.
If you need corrective shoes, you can buy them at specialty shoe stores or from a podiatrist
Part 2 of 2: Exercises and Stretching
Step 1. Start your day with some exercise
This activates blood circulation and loosens the joints, limiting pain for the rest of the day. This advice is especially useful for those suffering from arthritis. Try the bridge exercise to awaken your hips.
- Lie on your back with your legs bent. The feet should be flat on the ground and spread out as much as the hips.
- Lift your pelvis off the ground by putting pressure on your ankles. Keep your abs contracted and your knees aligned with your ankles. The body should form a straight line from the shoulders to the knees. Hold the position for 3-5 seconds and slowly come down to the ground. Repeat the exercise 10 times.
Step 2. Train in the water
Swimming and aquatic exercises are a great way to strengthen the hip muscles without putting pressure on the joint (as is the case with running, for example). Take a swimming class or sign up for an aqua gym.
Using a hot tub after your workout is also a good way to loosen up your hips
Step 3. Follow a daily exercise routine
Again, ask your doctor or physical therapist for advice on planning a series of exercises aimed at relieving pain.
Stand up straight. Lift one leg horizontally as far as you can, then return to the starting position. Repeat with the other leg. This way you strengthen the hip adductor muscles
Step 4. Strengthen the inner thigh
These muscles play a vital role in supporting the hip and, if weak, can cause joint pain.
- Lie on your back with your arms open to the sides. Grab a large Swiss ball with your legs and lift it until your legs form a right angle to the ground.
- Squeeze the ball with the strength of the inner thigh muscles 10 times. Repeat the entire exercise 2-3 times with 10 compressions each.
Step 5. Tone your outer thigh muscles
Strong musculature is very useful when you suffer from arthritis, as it helps to support the weight of the body.
- Lie on the side that has no pain. You can use a yoga mat or mat to make the exercise more comfortable.
- Lift the leg of the hip that aches you about 6 inches off the ground. Hold it in this position for 2-3 seconds and then lower it so that it rests on the other leg (the two legs should remain parallel to each other and to the ground).
- Repeat the whole procedure 10 times. If you can, try to do the exercise for the other leg as well, but stop if it gets too painful.
Step 6. Stretch your hip muscles
Talk to your physical therapist before establishing a stretching routine. These are exercises that can relieve pain and strengthen muscles at the same time to prevent future relapses.
- Hip Rotation: Lie on your back with your arms at your sides. Bend the leg you want to stretch so that the sole of your foot is firmly on the ground. Keep the other leg flat on the ground. Rotate the bent leg outward. Don't go beyond your comfort point - if you feel pain, stop. Hold this position for 5 seconds, then bring the leg back to the starting position so that the sole of the foot is back on the ground. Do 10-15 reps for each leg.
- Hip Flexion: Lie flat on your back. Choose the leg you want to work with and bend it so that the foot is flat on the ground. Embrace the bent leg, grabbing it by the shin, and bring it towards your chest. Don't go past your comfort point, and if you feel pain, stop. Keep your leg to your chest for 5 seconds and then return to the starting point. Do 10-15 reps for each leg.
- Contractions of the buttock: Roll a towel to form a cylinder. Lie on your back with both legs bent and feet flat on the ground. Place the towel between your knees and squeeze it with pressure with your buttocks and inner thighs. Hold the contraction for 3-5 seconds and then release. Repeat for 10-15 times.
Advice
Talk to your doctor or physical therapist and follow their advice for pain relief. You should always consult a health professional before embarking on any do-it-yourself therapeutic path, setting up a workout or stretching routine
Warnings
- Do not continue an exercise that causes greater pain in your hip. If the muscle tension exercises or extensions described above are causing you pain, do different exercises.
- Do not heat a joint affected by bursitis. The heat could make inflammation worse.
