Have you ever felt pain in your hip when you stand up or during any activity? Hip pain is common at all ages because the hip joint is an important joint needed for daily activities. Strenuous activity, medical reasons, or external accidents can cause hip pain. This can be painful and uncomfortable and reduce your ability to live a comfortable life. You can manage hip pain at home through simple rest, medical intervention, and alternative treatments such as physical therapy. Read on to learn more about simple home remedies for hip pain.
Table of Contents
- 10 Best Hip Pain Exercises
- How Do I Get Instant Relief From Hip Pain?
- The Final Say
- FAQs
- References
Also Read: Top 8 Functional Fitness Training Exercises For Beginners
10 Best Hip Pain Exercises
Here are the top 10 exercises for hip joint pain:
Exercise | Benefits | Duration/Frequency |
Hip Flexor Stretch | This is a hip exercise for ladies. It improves flexibility, reduces tightness in the hip flexors, and alleviates lower back pain. | Hold for 30 seconds, 3-5 times |
Glute Bridges | These stretches for hip pain strengthen the glutes and lower back, improve hip stability, and relieve lower back pain. | 10-15 reps, 2-3 sets |
Piriformis Stretch | Reduces tension in the piriformis muscle, alleviates sciatic pain, and improves hip mobility. | Hold for 30 seconds, 3-5 times |
Hip Abduction | This hip exercise for women strengthens hip abductors, improves balance and stability, and reduces hip pain. | 10-15 reps, 2-3 sets per side |
Clamshells | This hip joint exercise strengthens glutes and hip abductors, improves hip stability, and helps with knee alignment. | 10-15 reps, 2-3 sets per side |
Standing Hip Extension | Strengthens glutes and hamstrings, improves hip stability, and alleviates hip and lower back pain. | 10-15 reps, 2-3 sets per side |
Seated Butterfly Stretch | These sciatica hip pain exercises can improve the flexibility of the inner thighs and hips, reduce hip tightness, and alleviate discomfort. | Hold for 30 seconds, 3-5 times |
Lunges | Strengthens quadriceps, glutes, and hamstrings improves hip flexibility and stability. | 10-15 reps, 2-3 sets per side |
Supine Figure 4 Stretch | Reduces hip and lower back tension, alleviates sciatic pain, and improves hip mobility. | Hold for 30 seconds, 3-5 times |
Fire Hydrants | Strengthens glutes and hip abductors, improves hip stability, and reduces lower back pain. | 10-15 reps, 2-3 sets per side |
Also Read: 7 Best Tips And Exercises To Lose Weight At Home Naturally
How Do I Get Instant Relief From Hip Pain?
You can opt-out of the following things to get fast relief from hip pain:-
1. Physical therapy
It can help prevent inflammation and improve range of motion. It also strengthens the muscles around your joints.
2. Medicines
Another good option is to take the help of medication to get instant relief from hip pain. Some good non-steroidal anti-inflammatory drugs include
ibuprofen. Corticosteroids and opioids may be recommended for more severe cases.
3. Hot And Cold Therapy
It is another excellent way to relieve hip pain. This heat or cold therapy can reduce inflammation, improve circulation, relax muscles, and temporarily relieve discomfort.
4. Exercise And Stretching
Doing some easy-to-do stretching exercises targeting hips can help increase flexibility while strengthening the muscles around the joint, improving its support.
5. Massage Therapy
It is another effective home remedy for hip pain relief. It promotes blood circulation throughout the body, which helps reduce inflammation while relaxing tight hip muscles surrounding the joint.
6. Acupuncture
It is an old Chinese practice that involves either inserting thin needles into specific points or simply pressing the points by fingertips on the body to relieve pain.
7. Get some rest
Rest is vital for hip recovery. Rest can help joints recover and reduce inflammation. Lying down and sitting comfortably can help reduce inflammation and pain.
The Final Say
Hip pain or hip joint pain can be caused by damage to the pelvic joints, cartilage, or surrounding muscles and can significantly affect one's ability to perform everyday activities. Prevention is key to avoiding hip pain and possible complications requiring surgery. Getting enough sleep, eating healthy, staying active, and exercising can help reduce inflammation levels and the risk of hip injury and pain.
FAQs
1. Is walking good for hip pain?
Yes, Walking helps keep your hips healthy by increasing blood flow, which provides more oxygen and nutrients needed for healing.
2. What is the quickest way to relieve hip pain?
Some of the fastest ways to relieve hip pain are:
- Taking proper rest
- Using heat or cold therapy
- Using pain relievers
- Using ointments
- Using Muscle relaxant
References
- https://www.verywellhealth.com/hip-pain-relief-5093637
- https://www.verywellfit.com/the-best-12-stretches-and-exercises-for-your-hips-5179317
- https://sportydoctor.com/hip-flexor-exercises/
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