The hip is the most important part of the human body.Maintaining balance is key to supporting most of the body's weight.Because the hip joint and hip region are so important to movement, arthritis and bursitis in the area can be particularly painful.Hip pain is common as the body ages, but there are various exercises and lifestyle changes you can take to treat it.These steps can help reduce hip pain.
Step 1: Get a diagnosis before anything else.
It is important to know what is causing your pain.You should see a doctor before you start exercising or taking medication.There are many reasons for your hip to be in pain, including arthritis, back injuries, foot problems, and an injury you've got while playing a sport.If you have hip pain, ask your doctor what you should and shouldn't be doing.If your doctor suspects there is a medical reason for your hip pain, you may be asked for x-rays.
Step 2: It's a good idea to take medicine for pain.
When hip pain is caused by inflammation of the joints, NSAIDS are best.Aspirin, naproxen, and Ibuprofen can reduce inflammation and relieve pain for several hours.The chemicals that cause inflammation in the body are created by the NSAIDS.If aspirin doesn't seem to be having much of an effect, see your doctor.A more powerful medication may be prescribed by him or her.Before introducing a new medicine into your daily life, you should always consult your doctor.
Step 3: Ice the joints.
You can reduce inflammation of your joints by holding ice to your hips.You should put an ice pack on the affected area several times a day.Wrap the ice pack in a towel and place it on the pained area if you find it cold.Wait for about an hour, then ice it again.As needed, do this 3 or 4 times a day.
Step 4: You should heat your joints if you have arthritis.
It's possible to soothe the pain you feel by heating your joints.Take a hot bath or shower if there is one available to you.You could purchase a hot pad that you can place on your hip.If you have bursitis, don't use heat to soothe your joints.It is possible that heat can cause hips to become more irritative.
Step 5: Relax and get some rest.
Give your hip time to heal if you have injured it.If you feel pain in your hip, avoid anything that causes it.If you want to watch some movies, grab an ice pack, a bowl of popcorn and a projector.Give your hip a rest for at least 24 to 48 hours.Try to change your position as you rest.If you're lying in one position for a long period of time, it can make your pain worse.
Step 6: Do not engage in activities that are high-impact.
If you are in pain, it is a good idea to avoid running or jumping because it will make you feel worse.High-impact activities will cause your joints to become more painful.Taking a brisk walk has less impact on your joints than running.
Step 7: You should consider losing weight.
Your hip is supported by the weight of your body.Losing weight can relieve hip pain by removing some of the weight from the joints.Learn how to lose weight.
Step 8: The right shoes are needed.
You should buy shoes that support you.If you want to add orthopedics, look for shoes that have great cushions.The sole needs to have good shock absorption, limit pronation, and distribute pressure along the length of the foot.If you need corrective shoes, you can get them from a doctor.
Step 9: You can begin your day by exercising.
It is possible to make the rest of your day less painful by getting your blood flowing.If you have arthritis, this is a good thing to do.Start your day with a bridge exercise.Lie on your back on the floor.Your feet should be pressed firmly into the floor.Press down on your ankle to raise your rear off the floor.Your knees should be aligned with your ankles.A straight line should be created from your shoulders to your knees.Hold this position for three to five seconds, then slowly lower your rear down to the floor.This process is repeated 10 times.
Step 10: The water has an exercise in it.
Swimming and aquatic exercises are a great way to strengthen your hips without putting too much pressure on them.You can join an aquatic aerobics class at the gym.It's a good idea to use a jacuzzi or hot tub after exercising.
Step 11: The exercises should be performed daily.
Again, always consult your doctor or physical therapist before starting an exercise routine.Stand straight up.Return your right leg if you lift it horizontally.You should do the same thing with your other leg.The exercise stretches your hip abductors.
Step 12: The muscles of your inner thigh are weak.
Your hips are supported by your inner thighs.Weak inner thigh muscles can hurt a hip.Before starting an exercise routine, talk to your doctor.Lie on your back with your arms extended.Lift your legs so they are on the ground when you pick up the exercise ball.Use your inner thigh muscles to squeeze the ball.For two or three sets of 10 squeezes, repeat this process.
Step 13: You should strengthen your thigh muscles.
Some of the weight of your body can be supported by strong outer thighs.Lie on the other side of your body.It's a good idea to lie on a yoga mat or carpet to make sure you're not lying on the floor.The hip pain is up six inches from the floor.Hold it in the air for a few seconds and then lower it so that it rests on your other leg.The process of lifting, holding, and lowering is repeated 10 times.If possible, do this on the other side, but stop if it's too painful.
Step 14: Stretch your hip muscles.
Before starting a stretching routine, speak to a physical therapist.Strengthening your hip muscles can help you avoid future hip pain.Lie on your back with your arms extended.Put your foot on the ground by bending the leg you want to stretch.With your toes pointing up, keep your other leg straight and on the ground.Remove your bent leg from your body.If your leg begins to hurt, stop stretching it and don't push it any further.Hold the stretch for five seconds and then bring your leg back so that you can walk again.On each side, repeat this 10 times.Lie on your back.You can bend the leg you want to work on to make it flat on the ground.Pull your leg towards your chest by wrapping your arms around it.Only go as far as your body will allow.For five seconds, hold your leg against your chest.On both sides, repeat this process 10 to 15 times.Roll a towel into a cylinder.If you want your feet to be flat on the ground, lie on your back with both of your legs bent.The towel should be between your knees.To engage your buttocks and inner thighs, squeeze your knees together.Hold the squeeze for three to five seconds.This is done 10 to 15 times.