Hip pain can hit anyone who leads an active life. No matter what the reason for its occurrence, the painful part is common for all. Sometimes it can affect your daily routine to such an extent that you simply have to take action.
While the doctor or an orthopaedic is the obvious choice, you might want to try these home remedies that can relieve hip pain the moment you start to feel the twinges. There are three methods: RICE, Stretching and Exercise.
RICE for hip pain relief
My orthopaedic doctor recommends the RICE method highly – and it works. RICE stands for Rest Ice Compression and Elevation. When he first mentioned it I thought he was joking. Anyone can try this. Here’s a brief description of each stage:
- Rest refers to avoiding activities that trigger the hip pain. If you jog regularly, you should stop at least for a week and then resume at a slower pace. Watch out for a sharp shooting pain when you start again. If this happens, stop the activity. Sometimes, hip pain can strike in the midst of exercise and stay for days. If you have any muscle soreness that does not disappear in 48 hours, you might have to see your doctor.
- Ice refers to the ice pack that you can apply to the painful area. This reduces inflammation or swelling and relieves the pain. For intense hip pain, you should use the Ice pack four to five times a day for 10-minute durations. To make the ice pack you can use a plastic bag filled with frozen peas or veggies and wrap it with a towel before applying it to the painful area.
- Compression refers to wrapping an elastic bandage (you get them in medical stores) around your hip and pelvis.
- Elevation refers to raising your hip to bring down any swelling and relieve the pain. You’re probably thinking it is much easier to raise your ankle or knee, but you can also gently raise your hips. Try lying down with your feet up for a start and your hips will also feel the relief. It is the same as sitting with your feet on a raised surface when they are swollen.
Stretching for hip pain relief
If the pain is not too severe, you can try stretching and exercise. Try this stretching method after you walk.
- Walk at a slow pace to cool down
- Stand with your right side facing the wall
- Place your right hand on the wall and gently bend the right elbow
- Cross your left foot over your right foot.
- With your right leg straight, left leg bent slightly, move your right hip towards the wall. Hold this position to feel the stretch in your right outer hip and thigh.
Repeat this with your opposite side with the left side of your body facing the wall. This will bring you hip pain relief.
Exercise for hip pain relief
You must be careful to choose the right kind of exercise for hip pain relief. Exercise works by allowing the joints to become more flexible, while strengthening the hip muscles. To make sure you protect your hip during exercise, here are some options:
- Practice Yoga
- Walk on a flat surface (treadmill also works)
- Strengthen your upper body
- Ride a bike (stationary bike works)
- Swim with gentle kicking
- Walk in a shallow pool
Avoid running when you have hip pain. In fact, avoid any movement that requires you to move your leg away from your body. This includes some yoga positions and Pilates routines.
Just remember, when hip pain messes up your daily routine, try these home remedies. Unbearable pain? Make an appointment with your doctor.
Vidya Sury is a Freelance Writer and Professional Blogger.
Visit her blogs at Going A-Musing, Coffee With Mi! and Your Medical Guide