What Can You Do For Hip Pain

The hip is the largest joint in the human body. The hips support most body weight and are key to maintaining balance. Because the hip and hip areas are so important for movement, arthritis and bursitis in this area can be especially painful. Chronic hip pain is common when the body is aging, but there are a variety of sports and lifestyle changes that you can take to treat painful hips. Follow the steps below to help reduce the hip pain you experience.

Look for a diagnosis before others. It is very important to know the cause of your pain. Visit a doctor before starting exercise or taking any medication. There are many reasons for your hip pain, including arthritis, bursitis, or injuries that occur while you exercise. Always ask your doctor what you should or should not do, which is the cause of your hip pain.

Take painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDS) are best for relieving hip pain (which is most often caused by joint inflammation). Ibuprofen, naproxen, or aspirin will reduce inflammation and relieve pain for several hours. NSAIDS inhibits enzymes that produce chemicals that cause inflammation in the body.
If over-the-counter medicines like aspirin don't seem to have much effect, contact your doctor. Doctors can prescribe stronger painkillers. You should also always consult a doctor before including new drugs (even ordinary drugs, such as aspirin) in everyday life.

Compress your joints with ice. Ice compressed to your hips will reduce joint inflammation. You should compress ice packs to the painful area for 15 minutes several times a day.
If you feel the ice pack is too cold to make you uncomfortable, wrap the ice pack with a towel and then place it in the painful area.

Treat your joints if you have arthritis in your hips. Heating joints can relieve the pain you feel. Consider bathing or showering with a shower with hot water, or soaking in a hot tub if available. Also consider buying heating pads that you can place directly on your hips.
Don't use heat to relieve joint pain if you have bursitis. Heat can cause the hip that is attacked by bursitis to become really more inflamed.

Take a rest. If your hip is injured, the best thing you can do is just give your hip time to heal. Avoid everything that causes you to feel pain in your hips. Instead, take ice packs, a bowl of popcorn, and watch a few films. You should rest your hips for at least 24 to 48 hours.

Avoid activities that give great pressure. If you feel severe pain, however, you may not want to run or jump, but keep in mind that these activities should be avoided. Activities that give this great pressure will cause your joints to become more inflamed, causing you to feel more painful. Instead of running, try walking fast, because walking gives a much smaller pressure to your joints.

Consider losing weight. The more weight you have, the more weight you have to bear with the painful hip. Weight loss can help relieve hip pain by removing some of the weight that presses the cartilage and joints. Learn how to lose weight here.

Choose the right shoes. You have to buy shoes that provide as much support as possible. Look for shoes that have good cushioning, or have removable insoles so you can add orthopedic insoles. The soles must provide good shock absorption, must limit pronation (flipping or rotating the foot), and will distribute the pressure evenly along the sole of the foot.

Start your day with exercise. Flowing blood and sagging joints can make the rest of your day less painful than pain. In particular, this is good to do if you have arthritis. Begin your day by activating your hips by exercising the bridge position.

• Lay your back on the floor with your legs bent. Press your feet firmly on the floor and separate your feet hip-width apart
• Lift your buttocks off the floor by pressing your ankles. Keep your stomach hard and align your knees with your ankles. The body must form a straight line from the shoulder to the knee. You must hold this position for three to five seconds, then lower the buttocks back to the floor slowly. Repeat these movements 10 times.

Exercise in water. Swimming and water sports are great ways to strengthen your hips without giving too much pressure (like what happens when you run). Consider swimming or joining a water aerobics class at a local fitness center.

Do exercise every day. Again, always consult a doctor or physical therapist before starting a exercise habit that is intended to reduce hip pain

Stand straight with your feet in front. Lift your right leg horizontally as far as it's comfortable for you and give it back. Do the same thing with the other foot. This exercise stretches the abductor of your hip.

Strengthen your inner thigh muscles. Thighs play a big role in supporting the hips. Weak inner thigh muscles can cause pain, even on healthy hips.

• Lie on your back with your arms stretched away from your body. Take an exercise ball with your feet and lift your legs so that they are perpendicular to the floor.
• Squeeze the ball using 10 deep thigh muscles. Repeat this movement for two or three sets of each 10 squeeze.

Strengthen your outer thigh muscles. Strong outer thighs can be very helpful when you experience hip arthritis, because the outer thigh supports some of your body weight.

• Lie on the side of your body that is not painful. Lying on a yoga rug or mat will help so you don't just lie on the hard surface of the floor.
• Lift the leg with hip height as high as about 15 cm from the floor. Hold in the air for two or three seconds, and then lower it back so that the foot rests on your other leg (your legs should be parallel to each other and also parallel to the floor).
• Repeat this lifting, holding and lowering movement 10 times. If possible, do this on the other leg, but stop if it feels too painful.

Stretch your hip muscles. Talk to a physical therapist before you start the stretching habit. Stretching can help reduce hip pain while strengthening the hip muscles too so you can avoid pain later on.

• Round hip stretch: Lie on your back with your arms on the side. Bend the legs that you will stretch, place your feet flat on the floor. Keep your other leg straight and on the floor with your toes facing up. Turn the legs bent out and away from the body. Don't push your legs further than you feel comfortable, and if it really starts to hurt, stop the stretch. Hold stretch for five seconds and then bring your leg back so that your feet are flat again on the floor. Repeat this movement 10 or 15 times on each side.
• Stretch hip stretch: Lie flat on your back. Choose the foot you want to train and then bend it so that your feet are flat on the floor. Circle your arms around the bent legs, hold on to the shin pads area, and pull your legs towards the chest. Just pull as far as your body makes it possible - if it starts to hurt, release your legs. Hold your feet in the chest for five seconds and then release. Repeat this movement 10 to 15 times on both legs.
• Gluteal packaging (back muscles): Roll a towel into a tight cylinder. Lay your back with your legs bent so that your feet are flat on the floor. Place a towel between your knees. Squeeze the knee together so that it locks the buttocks and inner thighs. Hold squeeze for three to five seconds and then release. Repeat this movement 10 to 15 times.

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