The hip joint is the largest ball and socket joint in your body that supports the body weight and conducts the movement of the upper legs. Sometimes, pain in or around this joint can halt your movements and cause you discomfort.
Know that there can be many causes of hip pain.
- Muscle or tendon strain
- Hip fractures and many more.
To ensure pain-free movements and mobility, it is important to get rid of the hip pain. Are you searching for how to do that?
Here are 8 Marvelous Techniques to Get Rid of Hip Pain
1. Bridge exercise
Doing this exercise in the morning every day will help your muscles to get working and activated. You have to form a straight line bridge and try your best not to arch your back. First, lie on your back, bend your legs apart and keep your feet flat on the floor. Then press your ankles, raise your hips, and hold the position for five seconds. A specialized tool like the piriformis release tool can assist in targeting the specific muscle in your lower back, ultimately providing relief from pain.
This exercise will help your hip muscles stretch and give them relief. Kneel on your right knee and bend your left leg at a 90-degree angle. Then maintaining a straight back, drive your hip forward. Hold the position for 30 seconds and repeat the exercise by switching legs. You can also seek help from experts like boroondaraosteopathy.com.au.
Take an ice pack wrapped in a cloth and put it on the area of pain. Icing the affected hip will help you lower the pain. You can decide the frequency of icing depending on the intensity of your inflammation.
4. Hot shower
A hot shower will be a good solution to relax your muscles. Your sore hip muscles will relax in the warm water. This also helps to expand your blood vessels to allow more blood and oxygen circulation to the pained areas. It is a soothing technique in which you have to do little to no body movements.
5. Strengthening inner and outer thighs
Thigh muscles support your hips, and strengthening them will help you with your hip pain. For strengthening your thighs, you can do the knee lift exercises, leg raises, butterfly pose, seated marching, squatting, etc. You can do exercises like lying back and holding a ball or pillow between your knees and squeezing it. Another helpful exercise is lying on your good side and stretching the leg which is in pain, upwards, hold the position for a few seconds and relax and then repeat again.
6. Aquatic therapy
Aquatic therapy will include water-based exercises and movements that will help your hip muscles to relax. It also improves movement control in the hip region. Doing aquatic aerobics and swimming is not only good for your hip pain, but it will also help you maintain your balance and posture. It is the best way to strengthen your muscles without putting much pressure and stress on your joints
7. Avoid some activities
When you are suffering from hip pain, you should avoid high-impact physical activities like running and jumping. These activities will only worsen your pain. It’s best to avoid such activities and opt for simpler ones like walking.
8. Excess weight
Hip pain is the major consequence of osteoarthritis. Excess weight is the major cause of osteoarthritis as it causes stress on the knees, hips, and spine. So losing the excess weight will be a great help to you to reduce hip pain. Osteoarthritis has no definite cure; slowing its progression and reducing pain are the ways to deal with it.
Daily exercise is the best way to reduce hip pain. The more consistent you are with your exercise, the more it will help you to reduce the pain and feel relief.
At the same time, you should also listen to your body and not overwork it. Exercise should be done just in the right amount, and overexercising has its perils.
There are many exercises to choose from, but you should go for the ones you are comfortable with and work the best for you.
The techniques mentioned above will help you get rid of your hip pain; however, if you experience sudden hip pain, intense pain, or an injury to your hip, you should seek medical help as soon as possible.
Originally posted 2022-04-19 22:31:51.