Suffering from hip pain could make getting out of bed everyday a daunting task. Now, you do not have to live with your hip pain. There are a lot of ways to manage, decrease, and even eradicate hip pain for good. This article is specifically designed for those people who want to get rid of their hip pain without harmful side effects of medications. Read on tips on how to relieve hip pain right here to be free from hip pain once and for all!
How To Relieve Hip Pain – 14 Simple Tips For Quick Results
1. Start Your Day With Exercise
Doing exercises in the morning will help you get muscles working, engaged, and activated. Also, this can support you the rest of the day by energizing your power. First, you should lie on the back with the legs bent and the feet flat on the floor with hip-width. Press down through the ankles while raising the buttocks off the floor. Tighten the abdominal muscles. Then, keep the knees aligned with the ankles in order to create a straight line from your knees to shoulders. Make sure that you do not arch the back. Hold this position for about 5 seconds and then slowly lower the buttocks back to the floor. Do this routine about three times.
2. Use Ice Therapy
Icing a joint which is inflamed due to arthritis or bursitis will reduce the inflammation and alleviate your hip pain quickly. Make use of an ice pack, wrap a towel around it, and put it on the skin areas that you feel pain. You can ice from 10 to 15 minutes, about 5times per day to get the best result.
3. Use Heat
Warming up an arthritis hip joint with a hot shower or bath will naturally soothe your joint. Nevertheless, do not use heat if your current hip pain is resulted by bursitis. If so, this can make your inflammation worse.
4. Tennis Ball Press Technique
The tennis-ball-press-technique will be useful for those who are suffering from slight hip pain. Lie on the back on a cushioned mat or a carpeted floor. Place a tennis ball under one certain side of the buttocks. You are going to work on the area from the tail bone to the leg bone, and the area from the top of the buttocks down to meet the back of the legs. When the muscles in this area are tight, they will cause your hip pain and lower back pain. Now, you place the tennis ball under any tender spots and move one leg or both legs, or the upper part of your body in a manner that enhances the pressure on that spot with the bodyweight. When you are comfortably relaxing into the tender spot, and then use the press-hold-move technique to assist the tissue releasing. After that, move your leg or tilt the pelvis back and forth. These are good ways to get the tissue under the tennis ball to help it release.
For the upper parts of the buttocks, you could bend the knees and lift the legs up toward the chest whilst the ball remains under the hip. For lower buttocks, you could sit up so the upper bodyweight promotes the pressure on any tender spots. This often allows you to move the legs as you implement the “press-hold-move technique”. Then, repeat the routine on the other side of the body.
You can check out easy yoga techniques and routines in our website to develop your joint functions effectively.
5. Stretch To Relieve Bursitis
Stretch the hip muscles by sitting on top of the bursae, part of the lining in the hip joint. This will give you a relief from bursitis pain. Kneel on your leg that causes the pain, hold on to something for balance. Tilt the pelvis forward, tighten the gluteus muscles. After that, lean away from the side of the affected hip.
Hold the stretch for 30 seconds and repeat once or twice.
6. Foods To Avoid
When it comes to inflammation and hip pain, omega-6 fatty acids are considered as the big culprit. These substances are found in processed foods such as chips, baked foods, fast foods, and crackers. Though some of omega-6 fatty acids are essential for the human health, people tend to consume too much processed food in their diet in which the ratio of omega-6 fatty acids and omega-3 fatty acids turns to be out of balance. As a result, they might suffer from over inflammation.
Processed foods, including prepackaged meals and snack items need to be avoided in order to decrease inflammation. Especially, if the food labels list trans fats, saturated fats, or hydrogenated oils, you should avoid all of them. Remember that saturated fats are found in high-fat dairy products as well as red meat.
7. Foods To Eat
In other words, omega-3 fatty acids are good for joint health because they have properties of anti-inflammation. Omega-3 fatty acids could be found in:
- Cold water, fatty fish, such as herring, anchovies, mackerel, salmon, sardines, and tuna.
- Leafy green veggies, such as lettuce and broccoli.
- Nut oils like canola, olive, and flaxseed oils
- Pecans and walnuts
In case that you cannot get enough omega-3 fatty acid by eating, then you can take advantage of fish oil supplements for alternative.
8. Cooking Tips For Hip Pain
Cook with flaxseed oil or olive oil rather than butter; serve baked salmon rather than steak. These are two easy and tasty changes you could make to your current diet in order to promote your joint health and offset inflammation naturally.
Also, you can cook with some certain spices to lessen inflammation. Turmeric and ginger have been shown to alleviate inflammation safely. Supplements with ginger or turmeric may be a great addition to an anti-inflammation diet.
9. Consume Whole Grains
It is pointed out that blood sugar levels which fluctuate widely or are extremely high might lead to inflammation; thus, those people who are suffering from hip pain should eat whole grains. True whole grains are cereals and breads. People should also need to read labels to ensure that the ingredients like whole oat or whole wheat are really contained.
When you switch from refined grains to true whole grains, there will be a great difference happening to your joint functions. It can change the glycemic index as well as glycemic load of what you eat. Choose foods with a lower glycemic index, including whole-grain products so that the blood sugar levels will be balanced, which can reduce inflammation.
10. Strengthen Outer Thighs
In case that you have hip arthritis, you can exercise to build up massive muscles in the outer thigh for additional support. First, you lie on the pain-free side, raise your leg with arthritis up for 6 inches. Keep holding this position for about 3seconds before lowering it. Do this routine 10 times and build up for 3 sets. After that, repeat the process on the other side if it is not too painful. Yet, this exercise can make your symptoms worse if you have hip pain from bursitis.
11. Do Water-Workout
The next tip on how to relieve hip pain is swimming and water aerobics exercises. These workouts can strengthen your hip joints and muscles in the hips without putting more pressure on the joints. Moreover, when people do aerobics exercises, they also improve their immune system, leading to increased physical health.
12. Lose Weight
If you have osteoarthritis in the hip, this kind of arthritis is resulted from wear and tear of the cartilage in the joint, losing several pounds will help you reduce pressure on your hip joint and relieve hip pain as well.
13. Avoid High-Intensity Activities
Exercises such as running or jumping could make hip pain from bursitis and arthritis worse; therefore, it is important for you to avoid them. Walking is the best choice for you in this case. So, stick to it for having better hip joints safely.
14. Listen To Your Body
The last but not least ultimate tip on how to relieve hip pain that you need to pay attention is to listen to your body. Once you have hip pain, you are probably noticed that exercise could reduce your problem. But, should you do it continually? When should you stop exercising or doing a certain activity? If your hip begins to hurt during a particular exercise and lingers for many hours or even days afterward, that is a sign that your joints needs to take a rest. Do not worry if you feel some soreness after exercising, but the pain should not persist or become worse. Furthermore, if you experience a shooting or sharp pain, try to stop the activities you are doing instantly and talk to your physical therapist or doctor about your problem.
If you want to prevent pain in different parts of the body, check out some helpful tips in our website right here: tips for relieving knee pain, cures for chronic back pain, and methods to get rid of rotator cuff
To relieve hip pain efficiently, you had better follow the above tips on how to relieve hip pain properly while combining with a well-balanced diet plan. Hopefully these tips will help you get rid of your hip pain for good.
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