The most effective ways to relieve your hip pain can help you improve your range of motion and give you back some mobility.
The first thing that you must do, if you have not already, is see your doctor and have the cause of your hip pain diagnosed 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 of range of motion or mobility, and pain that can be located in the thigh, groin, outside or inside of the hip, and the butt. 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 you may experience hip pain at night while lying on your side.
This is why it is important to get a diagnosis from your doctor and discuss a treatment plan with him or her.
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 out with walking or if you are unable to walk, there are other exercises that 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 relieve inflammation and pain.
5. Essential oils – Essential oils can be used in two ways; one with 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 extra weight that you are carrying. Changing your diet is a lifestyle change so you need a diet that is good for you-not a fad diet. One diet that is recommended is the Mediterranean diet as it is high in foods that have both antioxidant and anti-inflammatory properties. It is also good for the heart.
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 the risk of injury. 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 exercises 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 important to keep our balance to reduce the risk of falls which could break 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 way you sleep and the mattress you sleep on. You may need to add some medication and/or supplements as well as holistic therapies such as essential oils, hot or cold therapy and massage therapy too. Speaking with your doctor to come up with the best treatment plan for you is strongly recommended.