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5 Easy Ways To Ease Hip Pain If you have hip pain, sometimes you don’t know when you will experience it. Sometimes it is when you are sitting, sometimes it is when you get up. Sometimes it is when you are lying down...
5 Easy Ways To Ease Hip Pain
If you have hip pain, sometimes you don’t know when you will experience it. Sometimes it is when you are sitting, sometimes it is when you get up. Sometimes it is when you are lying down, sometimes it is when you are walking, or sometimes not.
If your hip pain feels like a surprise, it might often catch you by surprise. While working with a physical therapist can help, there are easy ways that you can try to remedy the hip pain at home while you work to get in to see your physical therapist.
Depending on the cause of your hip pain, either ice or heat may be an easy way to ease the pain. If your hip pain is due to an inflammatory condition, such as arthritis or bursitis, you can try icing your hip for 10-15 minutes several times a day. This can help to decrease the inflammation. Heat may also help to ease the pain of arthritic hips, however don’t use heat on your hip if you have bursitis as it can aggravate the condition. If that is the case, stick with ice.
Keeping your hips moving in gentle, low-impact ways can go a long way in helping to ease the pain. Simple stretches that you can do at home may be a good way to find relief from some common causes of hip pain. Ask your physical therapist to recommend which stretches are right for you and your condition.
[Related article: Three Exercises For Hip Pain Relief]
Extra weight can put an extra burden on your hips, so if you are carrying heavy loads such as groceries, use a cart instead. If you are traveling, instead of carrying heavy bags, find and use luggage with wheels. Finding simple ways to avoid carrying heavy loads can help to keep unnecessary stress off of your hip joints.
If it has been a few days and the pain lingers and you haven’t already, try to rest it. Don’t overdo it and if you notice something in particular is hurting it, stop that activity and talk to your physical therapist. If you do decide to get going again, start with walking or low-impact exercises such as swimming.
A physical therapist can teach you ways of moving that help you avoid pain. They can also show you specific exercises that help to strengthen the surrounding muscles, tissues, and ligaments to support your hip, and help to stabilize it. Your physical therapist may also be able to recommend other therapies such as dry needling that could help.
[Related article: Can Physical Therapy Help My Hip Pain?]