Exercise can also help – especially gentle, low impact exercises such as walking, swimming and yoga. This will strengthen the leg muscles which take some of the strain off the hip joint.
1. Rest
Rest your hip until the pain eases, then start gentle exercise to keep the muscles around it strong and flexible. This can help control the swelling and stiffness that can occur in the joint.
Try low-impact exercises, such as swimming or walking, that don’t put too much pressure on the hips. Eating a balanced diet can also help reduce hip pain, especially in overweight people.
If your hip pain is mainly at night, consider changing your sleep position or getting a mattress topper that will give more support to the hips. You can also take simple painkillers, such as paracetamol or ibuprofen tablets or gels.
2. Ice
Icing your hip can help decrease inflammation and pain. Wrap a cold pack or bag of frozen vegetables in a towel and apply it to the area for 20 minutes a few times a day.
You can also use a heat pad or take a warm bath to soothe the joint. Warming may increase the flexibility of stiff muscles around the hip, so it can help with your range of motion.
Over-the-counter painkillers such as ibuprofen can decrease pain and swelling in your hip. Ask your pharmacist for advice on the best type of medication to use. NSAIDs can cause stomach bleeding and kidney problems in some people.
3. Compression
Using compression shorts or an ace bandage helps heal hip injuries by increasing blood flow. This reduces swelling and inflammation, making you feel better faster.
Corticosteroid injections directly into the hip joint can help relieve pain. Our specialists use ultrasound-guided technology to target the injection exactly where you need it.
Platelet-rich plasma (PRP) injections can also help alleviate hip pain. NYU Langone doctors use ultrasound guidance to inject this concentrated solution into the injured area. They may also perform a procedure called an iliotibial band (ITB) release. This helps alleviate IT band syndrome, a common problem for athletes. A doctor can also inject stem cells into the arthritic hip to stimulate healing.
4. Heat
The hip can be sensitive because of an injury or a condition like arthritis. Over-the-counter pain relievers like acetaminophen (Tylenol) and ibuprofen (Advil, Motrin IB) can help with the pain. Ice packs and a warm bath or shower can also reduce the pain and prepare the muscle for stretching exercises that ease hip pain.
Heat is used after the sharp pain and swelling has stopped, to increase blood flow to muscles, tendons and ligaments to warm them up. The warmer tissue will then be able to stretch further during activity and bring oxygen, nutrients and water (basically energy) to the area to support healing.
5. Exercise
Getting exercise is key to maintaining flexibility and strength in the hips. Talk to your doctor and physical therapist about exercises that are right for you. Try to avoid high-impact activities, such as running or jumping, that put more pressure on your hips. A PT may recommend low-impact exercises like walking on an anti-gravity treadmill or aquatics.
Over-the-counter pain relievers, such as acetaminophen (Tylenol), ibuprofen (Advil, Motrin IB) or naproxen sodium (Aleve), can help reduce pain and swelling. Ice and heat treatments can also help ease the hip pain. If the pain gets worse, get medical help. A GP can diagnose the cause of your hip pain.
6. Massage
Whether hip pain is the result of arthritis, an injury or pinched nerves, massage can be a great way to alleviate symptoms. It increases circulation and encourages the release of natural, anti-inflammatory chemicals called endorphins.
The hips are a complex joint made up of many muscles that extend, rotate and flex the hips. Massage can help reduce muscle tightness and improve hip flexibility and posture.
It is also a good option for alleviating pain that stems from herniated discs or spinal conditions that cause hip pain, including numbness and tingling. It can also help relieve the irritation of bursitis, which occurs when the fluid-filled sacs in the hip joints become inflamed.
