If you have not already, the first thing that you must do is see your doctor and have the cause of your hip pain diagnosis as there are several reasons you could be experiencing hip pain.
Possible Reasons for Hip Pain
There are a few reasons you could be experiencing hip pain:
- Break or fracture (these terms are interchangeable)
- Strain or sprain
- Hip labral tear
Your symptoms may appear as inflammation, loss in the range of motion, and pain in various areas. You could experience sudden hip pain, or it can begin gradually and get worse over time. You may have hip pain after sitting for a while or experience hip pain at night while lying on your side.
This is why it is essential to get a diagnosis from your doctor and discuss a treatment plan.
The Most Effective Ways to Relieve Your Hip Pain
1. Lose weight – This can help you relieve hip pain since any extra weight you carry on your body puts undue stress on your hip, back, knees, and ankles. We will discuss weight loss with diet in just a little bit since diet also affects inflammation and pain.
2. Exercise – Exercise is an integral part of relieving your hip pain. It restores mobility and range of motion and helps you lose weight and become healthier overall. Below, we will discuss exercises and stretches that can help relieve hip pain, but you can start with walking, or if you are unable to walk, other activities can be done.
3. Use heat and cold therapy – Cold therapy reduces inflammation, and heat promotes circulation. You can use clay or rice packs for heat and cold. You can also soak in a warm bath and add a little Epsom salt and a few drops of essential oils for aromatherapy.
4. Medication – Over-the-counter pain meds such as ibuprofen, supplements for the joints, and prescriptions can help relieve your hip pain. Supplements can include glucosamine, chondroitin sulfate, fish oil, turmeric, and Boswellia-all are natural supplements that may help ease inflammation and pain.
5. Essential oils – Essential oils can be used in two ways: massage therapy and the other through aromatherapy. Adding ten drops to your warm bath to soak can help reduce inflammation and relax you. You can also use essential oils for arthritis, such as nutmeg or peppermint, and massage them into your hip area. One essential oil is MegRelief, which works to help relieve pain and inflammation.
6. Change your diet – Changing your diet can help you avoid foods that trigger inflammation and pain. You should eat foods that are high in anti-inflammatory and antioxidant properties. It can also help you lose the extra weight that you are carrying. Changing your diet is a lifestyle change, so you need a good diet for you-not a fad diet. One recommended diet is the Mediterranean diet, as it is high in foods with both antioxidant and anti-inflammatory properties.
Exercises for Hip Pain
Hip pain exercises can restore mobility and range of motion as well as help reduce pain and inflammation. You’ve heard the saying, “Move it or lose it.” Well, doing exercise for hip pain is the same idea. Not moving the hip will cause it to become stiff; moving it will keep that from happening.
What exercises should you use for hip pain? We are going to provide you with a few.
The first thing you should do before you start exercises of any kind is stretch and warm up to reduce injury risk. Make sure you wear good shoes when exercising so that your foot is not slipping and sliding around inside the shoe, or you don’t twist your ankles or knees during exercise. You should also consult with a physical therapist to find out which activities are best for you. In the meantime, you should do low-impact exercises as they will not pound your joints or cause injury to the joint. Swimming, walking, use of the elliptical, cycling, and riding a stationary bike are all good for general exercise.
You can even do yoga, which will help stretch muscles and joints, tone muscles, and promote balance. As we age, it is essential to keep our balance to reduce the risk of falls, breaking a hip.
By combining exercise and a healthy diet with other holistic therapies such as essential oils, heat and cold therapy, and massage therapy, you can do a lot to relieve your hip pain.
Also, if you wake up with hip pain after lying on your side, it could be that your mattress is too hard or too soft. Try sleeping in a different position. Another thing that may help is placing a pillow between your knees.
The most effective ways to relieve hip pain are to stretch, exercise, eat a good diet, and pay attention to the mattress you sleep on and the way you sleep. You may need to add some medication or supplements and holistic therapies such as essential oils, hot or cold therapy, and massage therapy. Speaking with your doctor to come up with the best treatment plan for you is strongly recommended.