Hip Pain can affect most of your daily activities by slowing you down and causing you to be more selective about what you do.
Hip pain has its roots in a number of causes, including osteoarthritis due to joint wear and tear and inflammatory arthritis, like RA.
If you are experiencing such pain you should talk with your doctor right away to get the right diagnosis and the best treatment based on the cause of your hip pain.
Usually,arthritis is a common cause of hip pain and mobility changes.
What Is R.I.C.E?
Anyone can use the RICE method, whether your goal is to slip on a pair of shoes or a pair of sneakers for a daily walk. Here’s what to do:
The first thing is to rest 24-48 hours,which means to avoid the activities that cause the pain. It might mean runners to stop running for a week and then start back up at a reduced pace and see how it goes.
Applying an ice pack to the area where you’re feeling the pain can reduce inflammation and make your hip feel better. If hip pain is very intense,then it is recommended to use ice- four or five times a day for 10 to 15 minutes at a time. An ice pack can be anything from a plastic baggie filled with ice to a bag of frozen vegetables (peas are great). Wrap a towel around the ice pack to avoid irritating your skin.
You can do the compression by wrapping a thick Ace bandage around the pelvis and hip.
Elevating a painful joint can reduce swelling and help relieve pain. It’s easier to elevate your ankle or knee than your hip, but it’s still possible.It is recommended to recline with your feet up to try to get the benefits in your hip.
When you get back to your old activity level, how do you know if you’re working too hard? Any sharp or shooting pain is not a good sign.
Also, when hip pain comes during exercise or another activity and lingers for hours or days later, don’t keep going. It’s normal to have some muscle soreness a day after exercising, but the soreness should go away as you move throughout the day.
Stretch To Ease The Pain
Stretching and exercising can also help, as long as you’re not experiencing too much pain when you do them. The Arthritis Foundation recommends the following stretch after walking:
- Once you’ve cooled down by walking at a slow pace for five minutes, stand with your right side facing a wall.
- Put your right hand against the wall and slightly bend your right elbow.
- Then pick up your left foot and cross it over your right foot.
- As you keep your right leg straight and your left leg slightly bent, slowly move your right hip toward the wall and hold the stretch without bouncing.
You should feel the stretch in your right outer hip and thigh.
To repeat the stretch on the opposite side, turn so that your left side is facing the wall.Cross your right foot over the left and lean in toward the wall with your left hip, being sure to keep your left leg straight and your right leg slightly bent.
Exercise To Relieve From Pain
Exercise increases the range of motion in your joint and strengthens the muscles around your hip, but the type of exercise you choose is very important when you have hip pain.
To protect your hip joint, these exercises are the preferred choices, according to the Arthritis Foundation.
- Strengthening your upper body
- Taking a bike ride or riding a stationary bike
- Doing yoga
- Swimming (kick gently)
- Walking in a shallow pool
- Walking on a flat surface, whether it’s outside or on a treadmill
What Not To Do With Hip Pain?
It’s best to skip these activities when you have hip pain:
- Doing squats with heavy weights
- Exercises that involve moving your leg away from your body, which may include some yoga poses and Pilates exercises
When hip pain interferes with your daily life, it’s good to know that there are things you can do to get relief at home.If it becomes severe,the it’s a MUST to see your doctor.