For many people who suffer from hip pain, the condition can be extremely debilitating. Depending on the cause, symptoms can range from a dull ache or sharp pain to inflammation and stiffness around the hip joint. Everyday tasks such as walking, climbing the stairs and getting in and out of bed can also become a challenge. Luckily, there are a number of easy-to-implement treatments you can do to relieve troublesome symptoms. Here are five simple ways to keep your hip pain under control:
1. Don’t overexert yourself
Most healthcare specialists recommend for people with hip pain to try and continue with their normal schedule. However, it’s important not to overexert yourself. Especially if you are having a flare up or you’re in the initial stages of an injury, take care to rest the affected area and avoid any activities that could exacerbate suffering, such as running. You should also avoid standing for long periods of time and wear flat shoes that offer plenty of support.
2. Incorporate exercise into your daily routine
While rest is vital if you are experiencing severe pain, incorporating gentle exercise into your daily routine can also be beneficial. Regular physical activity can help you to maintain your range of motion, strengthen the muscles that support your hips and prevent the risk of further injury. Staying active is especially important if you are overweight, as there will be additional pressure put on your hips.
Start your day with a few hip-stretching exercises to get your muscles working and try to stick to low-impact activities, such as swimming and cycling. However, bear in mind that not all physical activity is suitable for all types of hip conditions, so make sure you check with your GP before starting a new exercise.
3. Take painkillers for quick pain relief
If you suffer from mild or temporary hip pain, over the counter painkillers can be an effective form of treatment. Non-steroidal anti-inflammatory drugs (NSAIDS), such as ibuprofen and aspirin, can help to reduce swelling and soothe any discomfort. If over the counter medicine doesn’t work or your pain is more severe, your doctor may be able to prescribe a more powerful drug. However, make sure you always consult your GP before taking a new medicine.
4. Use hot and cold therapy
To reduce swelling and inflammation, use cold therapy. Wrap an ice pack in a towel and apply it to the sore area a few times a day for 10-15 minutes. For hip pain caused by arthritis, applying heat to the hip with a hot compression pad or having a warm bath can help to relieve discomfort.
5. Use massage therapy
Deep tissue massage therapy has been proven to reduce the symptoms of chronic hip pain by helping to restore normal mobility, make the muscle tissue stronger and more flexible and promote the recovery process. Although massage therapy may cause some discomfort at first, as the frequency of the sessions increase, the pain will usually lessen.
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