Managing Hip Pain through Modifications and Exercise (2024)

FAQs

Managing Hip Pain through Modifications and Exercise? ›

Exercise should not make your existing hip pain worse overall. However, practicing new exercises can sometimes cause short term muscle pain as the body gets used to moving in new ways. This kind of pain should ease quickly and your pain should be no worse the morning after you've exercised.

Exercise should not make your existing hip pain worse overall. However, practicing new exercises can sometimes cause short term muscle pain as the body gets used to moving in new ways. This kind of pain should ease quickly and your pain should be no worse the morning after you've exercised.

I.C.E – Rest, Ice, Compression and Elevation. Often the first line of defense when hip pain first presents. NSAID's – Non-steroidal Anti-Inflammatory Drugs – Reduces swelling and helps with pain. NSAIDs can be a good option to treat muscular tears, bursitis, arthritis, tendonitis, and some labral tears.

If you lead a sedentary lifestyle, your lack of activity can lead to stiffness and a heightened risk of inflammation in your hips. Sitting for long periods also causes your hip flexors, the muscles in front of your hips, to shorten and tighten.

Deep squats involve bending your hips and knees deeply, which can be problematic for those with hip arthritis. This movement places significant stress on the hip joint and can worsen pain and stiffness. Instead, opt for shallow squats or use a chair for support to reduce the range of motion and stress on the hip joint.

Below are some examples of Red flags for Hip pain: History of trauma / falls. Sudden onset. Any swelling / deformity.

Repetitive motion, particularly from running or cycling (or even walking) can strain the muscles, tendons and ligaments that support the hips. Strained hips can cause pain and prevent the hip from working normally.

Prone Hip Flexor Stretch

Lie on your stomach on a mat or bed, keeping your hips as flat on the surface as you can. Keep your hip and thigh down as you bend one knee and gently pull the heel toward your buttocks. You can use your hand, an exercise band, or a towel to help, but don't pull so far that it hurts.

What is stage 4 hip pain? ›

Stage 4 (the most severe stage): The cartilage is almost gone, which causes chronic inflammation. Pain and stiffness are felt almost all of the time.

With hip pain, know your body's limits

Dr. Dewan says it's important to listen to your body when it tells you to slow down. "Sometimes we try to push through the pain, but you can end up doing more damage if you're not careful.

Hip fractures cause very sudden, severe hip pain, and they require immediate medical attention. There are complications that can arise from a fractured hip, such as a blood clot in the leg. A hip fracture usually requires surgery to be corrected. You'll most likely need to have physical therapy to recover.

Problems within the hip joint itself tend to result in pain on the inside of the hip or the groin. Hip pain on the outside of the hip, upper thigh or outer buttock is usually caused by problems with muscles, ligaments, tendons and other soft tissues that surround the hip joint.

If you are starting to have hip pain, don't push through the pain. Stop running and cross train for a couple of days. Do some gentle stretching and treat the pain with ibuprofen. Allow the area to calm down for a few days before getting back into your training regimen.

Walking can help reduce stiffness, as the hip flexors are loosened up, which improves hip flexibility and range of motion. Reduce inflammation in the hips. Arthritis causes chronic inflammation, and walking as a form of exercise boosts blood flow to your hip joint cartilage, which helps decrease inflammation.

Protect yourself from the damage of chronic inflammation.

It's important to keep joints moving, even when you're dealing with pain from arthritis or an overuse injury.

Within the first 24 to 48 hours after a hip problem has started you should try to: rest your hip but avoid long spells of not moving at all. move your hip gently for 10 to 20 seconds every hour when you are awake.