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Hip pain can be caused by injury, overuse, certain cancers and even nerve pain. However, for many Americans living with chronic hip pain, some form of arthritis is to blame. The American Academy of Orthopedic Surgeons reports there are more than 100 different types of arthritis, but the most common kinds associated with hip pain are:
- Ankylosing spondylitis
- Osteoarthritis
- Psoriatic arthritis
- Rheumatoid arthritis
- Systemic lupus erythematosus
Stretching and strengthening muscles surrounding the hips, including the hamstrings, abductors and adductors in the thighs, and the gluteus muscles in the buttocks, can fortify the joints and relieve discomfort. Ask your doctor what sort of hip conditioning regimen is right for you. With their permission, the following techniques can help you get started:
- Put your knees into it. Lie on your back on the floor, grab one knee, bend it toward your chest and hold the position for several seconds. Repeat with each leg.
- Start swinging. Get in a pool, hold onto the wall and extend your legs out to each side one at a time, as if making a snow angel underwater.
- Stretch for the sky. While wearing light ankle weights, lie on your stomach and alternate bending each leg straight up at the knee.
- Try yoga. Some hip stretches to practice include the kneeling hip flexor stretch, the “half pigeon” yoga pose, supported bridge and supine figure four.
No matter what’s making your hips hurt, you can try several things to ease the pain. Follow these steps:
- Identify your triggers. Pinpoint and then try to avoid the actions that make pain flare-up, such as climbing stairs or bending to reach pots and pans in kitchen cabinets.
- Visit the drugstore. Over-the-counter, nonsteroidal, anti-inflammatory medications may relieve symptoms.
- Don’t be sedentary. Rather than constantly resting your hips, use low-impact exercises like swimming and stationary biking to keep strong and limber.
- Be hands-on. Gently rubbing the source of pain may improve discomfort, especially bursitis-related symptoms. Put ice on the area for at least 20 minutes several times daily.
- Soften your steps. Purchase insoles if your shoes don’t provide adequate cushioning. Avoid wearing high heels or wedges.
If you’re still in pain after a week or two of self-care, your hips likely need a higher level of care than you can give them. Talk with your doctor about options to help lessen your hip pain and get back to daily life.
