If you have to stop doing everyday activities because you are experience hip pain, it is time to take action. When the joint becomes inflamed or swollen simple tasks like walking, bending, or turning can seem more like a chore. These basic movements shouldn’t be causing you pain, and below we will show you easy ways to get hip pain relief.
Begin your day with low impact exercises. This will activate your muscles and keep them engaged to support you for the rest of the day.
- Bridges: lay on your back with your feet hip-width apart and lift your butt off the floor. Make sure your body is a straight line from your knees to your shoulders and tighten your abdominal muscles. Hold this position for 2-3 seconds and repeat 3 sets of 10.
- Thighs: your thigh muscles are the largest group that supports your hips. This is why it is important to have strong inner and outer thigh muscles. A great inner thigh workout is to lay on your back with a ball in between your knees, the size of a kickball, and have your legs straight in the air. If you don’t have a ball then a hard pillow or Pilates ring works too. Squeeze the object in between your knees. Try 3 sets of 10. If that’s too hard, then do what works best for you. For outer thigh lay on your side with you legs straight out. Prop up your head with your arm. Lift the leg on top up and slowly lower it back down. Then switch sides. Do 3 sets of 10 on each side.
- Water Workouts: swimming is one of the best workouts for all your joints. But it does wonders for your hips. Try laps or water aerobics.
Ice or Heat
After your workouts, put ice on the hip area that is in the most pain. This is great for hip pain relief because it will decrease inflammation. It is not abnormal to ice 4-5 times a day for 10-15 minutes. Pain may persist and you need relief.
If you are having hip pain because of arthritis, heat may be a better option for you. Take a nice hot bath to relax all your muscles and lower your chances of inflammation. However, if you suffer from bursitis heat may cause the adverse effect and make inflammation worsen. Consult with a health professional to see which option might be right for you.
Stretching will bring you hip pain relief and improve mobility. Again, you’ll want to do something simple and low impact. Try standing straight, with chest out and shoulders back, and lean one leg forward almost in a lunge. Your pelvis should be forward and gluteus tight. Hold for 30 seconds and switch. Only do one or two at a time, but you can do this throughout the day.
Remember to avoid any high impact activities because this can anger the joint and lead to more pain. This includes running, jumping, or hiking. Walking is best. If you are still experiencing hip pain after trying our relief tips then schedule an appointment with IMS Pain Management and get an expert evaluation.