If your doctor suspects there is a medical reason for your hip pain, they may request x-rays, possibly followed by an MRI or CT scan.
If over-the-counter drugs like aspirin don’t seem to be having much of an effect, see your doctor. He or she may prescribe a more powerful pain-relieving medication. You should also always consult your doctor before introducing a new medicine (even one as common as aspirin) into your daily life.
If you find that the ice pack is uncomfortably cold, wrap it in a towel and then place it on the pained area. After you ice the affected area, wait for about an hour, then ice it again. Do this 3 or 4 times a day as needed. [3] X Expert Source David Schechter, MDFamily Medicine Practitioner Expert Interview. 15 July 2020.
Do not use heat to soothe your joints if you have bursitis. Heat can cause hips affected by bursitis to actually become more inflamed.
As you’re resting, try to change your position every so often. It can aggravate your pain if you’re lying in one position for a long period of time. [5] X Expert Source David Schechter, MDFamily Medicine Practitioner Expert Interview. 15 July 2020.
If you need corrective shoes, you can get these from specialty shoe shops or a from a podiatrist.
Lie on your back on the floor with your legs bent. Your feet should be pressed firmly into the floor and should be hip-width apart. Raise your rear off the floor by pressing down through your ankles. Keep your abs firm and your knees aligned with your ankles. Your body should create a straight line from your shoulders to your knees. You should hold this position for three to five seconds, then slowly lower your rear back down to the floor. Repeat this process 10 times.
Using a jacuzzi or hot tub after exercise is also a good way to help loosen tight hips.
Stand straight up with your feet ahead of you. Lift your right leg horizontally as far as is comfortable and return it. Do the same thing with your opposite leg. This exercise stretches your hip abductors.
Lie on your back with your arms outstretched away from your body. Pick up a large exercise ball with your legs and lift your legs so they are perpendicular to the ground. Squeeze the ball using your inner thigh muscles 10 times. Repeat this process for two or three sets of 10 squeezes each.
Lie on the pain-free side of your body. It helps to lie on a carpet or yoga mat so that you are not just lying on the hard surface of your floor. Raise the leg which has the hip pain up six inches from the floor. Hold it in the air for two or three seconds, and then lower it back so that it is resting on your other leg (your legs should be parallel with each other and the floor. ) Repeat this process of lifting, holding, and lowering 10 times. If possible, do this on the other side as well, but stop if it is too painful.
Hip rotation stretch: Lie on your back with your arms by your sides. Bend the leg that you would like to stretch, placing your foot flat on the ground. Keep your other leg straight and on the ground with your toes pointing up. Rotate your bent leg out and away from your body. Do not push your leg any further than is comfortable, and if really begins to hurt, stop stretching it. Hold the stretch for five seconds and then bring your leg back so that your foot is flat on the ground again. Repeat this 10-15 times on each side. Hip flexion stretch: Lie flat on your back. Choose the leg you want to work on and then bend it so that your foot is flat on the ground. Wrap your arms around your bent leg, holding on to the shin area, and pull your leg towards your chest. Only go as far as your body will allow–if it begins to hurt, release your leg. Hold your leg against your chest for five seconds and then release. Repeat this process 10 to 15 times on both sides. Glute squeezes: Roll a towel into a tight cylinder. Lie on your back with both of your legs bent so that your feet are flat on the ground. Place the towel between your knees. Squeeze your knees together so that you are engaging your buttocks and inner thighs. Hold the squeeze for three to five seconds and then release. Repeat this 10 to 15 times.
