Hip pain can make it hard to get through your day, and it could stop you from doing the things you love.If your hip pain is severe, your doctor might recommend a hip replacement.It is possible that you can prevent a hip replacement.Before you make any changes to your diet, lifestyle, or exercise plan, make sure to check with your doctor.
Step 1: It's a good idea to lose weight.
Carrying excess body weight can make it harder to lose weight.If you want to lose weight, talk to your doctor about your target weight range.You can reach and maintain your target weight with a healthy diet and exercise.Staying active by biking, swimming, or walking can help keep your joints working properly.A new diet and exercise plan should be discussed with your doctor.If you need help with a healthy diet, ask your doctor to refer you to a registered dietitian.
Step 2: Foods that strengthen your bones and joints can be found in your diet.
You don't need to follow a special diet for healthy hips, but there are a few foods you might want to try.Incorporating certain foods into your diet may help preserve your hips for longer.If you eat more of the following, you may be able to protect your bone and joint health.
Step 3: If your doctor says it's okay, use sennas.
If your hips hurt often, it can be hard to cope with hip pain.It is possible to relieve pain and swelling with over-the-counter NSAIDs.You may be able to delay or prevent a hip replacement if you manage your pain.If it is safe for you to take NSAID, ask your doctor.Take them as if they were on the label.It isn't right for everyone.Your doctor may recommend that you take a different pain medication.If you don't want to take sennas, try to relieve your pain with massage or acupuncture.
Step 4: Glucosamine and chondroitin can be taken to support healthy cartilage.
Adding supplements to your diet can support your joint health.There is some evidence that chondroitin and Glucosamine can help your body.There is no guarantee that these supplements will help.Talk to your doctor to make sure the supplements are safe to take, then use them as directed on the label.chondroitin and Glucosamine can be purchased at a drugstore, health food store, and online.
Step 5: The impact on your joints can be mitigated by wearing supportive shoes.
Any physical activity, including walking around, puts pressure on your hip joints.Pick shoes that support your feet and have a flexible sole to help with the pressure.Try on shoes at the end of the day or after exercising if your feet are puffy.If you can wiggle your toes, you should be able to walk around in your shoes.If you know you're getting the right size, you should have a shop assistant measure it.Most of the time, try to wear supportive footwear.You might get a supportive pair of house slippers when you hang out at home.
Step 6: Practice stretching for a low impact exercise.
Stand with feet shoulder width apart.If you were using a hula hoop, move your pelvis in a circular motion.Before you switch directions, do about 5 rotations clockwise.
Step 7: A resistance band is used to stretch a seated hip abductor.
This is an easy way to strengthen your hips.A resistance band is wrapped around your knees as you sit in a chair.Pause for 1-2 seconds as you spread your knees as far as possible.Slowly close your legs together to complete a rep.
Step 8: Lie on your stomach and do leg lifts.
If you are just starting to exercise your hips, try this modified version of a leg lift.Lie face down on your stomach.Keep your knee straight by lifting 1 leg up into the air.Hold for a short time.Slowly lower your leg back down to the floor.
Step 9: When you feel strong, lift your legs up.
If you have mastered modified leg lifts, you can try them while standing up.Hold onto the back of the chair if you want to support it.Lean forward at a 45 degree angle.Keeping your left leg straight, slowly lift your right leg up behind you, keeping your knee straight.Hold for 1-2 seconds, then slowly lower your leg to the ground.
Step 10: If you want to open up your hips, use the clamshells.
A simple exercise that supports your hips is clamshells.Lie down on your side with your knees bent.Use your bottom arm to support your head.Lift the top knee as far as you can and open your legs.Hold for 1 second, then slowly lower your leg back to complete one rep.As you lift your knee, don't let your hip tilt back.To remind you to keep your hips straight, place your top arm at the back of your hip.
Step 11: You can target your hips and thighs with lunges.
Lunges can be a challenge, so listen to your body and go at your own pace.Stand up straight with your legs together.Slowly bend your knees to lower your body as you step forward.When your knees are in 90-degree angles, stop.Hold for a few seconds, then rise up to complete one rep.Don't let your knee go past your toes.Don't push your body too far.You can modify the exercise by not going very far.
Step 12: Dumbbell squats work your lower body muscles.
Stand up straight with your legs apart.With your palms facing your body, extend your arms at your sides and hold a dumbbell in each hand.If you can, try to go down about 8 in (20 cm) by bending your knees and slowly lowering your body.Hold for 1-2 seconds, then come back up to complete a rep.Since squats are a bodyweight exercise, you don't need dumbbells to do them.Don't let your knees go out.If you experience any pain, stop doing squats and call your doctor.
Step 13: If you want to open your hips, try the happy baby yoga pose.
Lie on your back and bend your knees.Pull the sides of your feet up so they face the ceiling.If you want to relax your back and legs, try to rock your body from side to side.Hold the position for 10–15 seconds before squeezing your knees against your body.If you can stand with your feet together and your knees bent, you may be able to complete the chair pose.Extending one of your legs straight back will add to the drinking bird position.The stretch helps stretch the piriformis muscle, which connects your leg to your pelvis.
Step 14: Before starting a new diet, exercise plan, or supplement, you should check with your doctor.
It's important to run these changes by your doctor first because you probably want to do everything you can to protect your hips.Diet and exercise choices can be made by your doctor.They can make sure the supplements you take are safe for you.You should always consult your doctor before making any changes.If you are taking any medications, this is important.Tell your doctor that you are worried about your hips.They may be able to suggest ways to protect your hips.
Step 15: Ask your doctor if you can get the shots.
Hip joints can be difficult to bear at times.If you have pain in your hip, your doctor may be able to give you a shot.The reduction in inflammation will make you feel better.If this treatment is right for you, talk to your doctor.Your doctor will have you lie on a table when you get a hip injection.They will give you a numbing agent to make you feel better.An X-ray will be used to find the right spot for your injection.Your doctor will inject you with cortisone after using a dye to illuminate the area.
Step 16: If you want to learn exercises you can do, you need to work with a physical therapist.
If you want to learn proper form for your exercises, you should see a physical therapist.If you want to strengthen your hips, ask your doctor to refer you to a physical therapist.Ask which exercises you can do at home during your sessions.Check your benefits if your physical therapy appointments are covered by your insurance.