Steps to get relief from Hip Pain.... 4th one is really useful.

The hip joint is designed to withstand repeated motion and a fair amount of wear and tear. The body's largest joint “The ball-and-socket joint” fits together in a way that allows for fluid movement. Whenever anyone use the hip (for example: while going for a run), a cushion of cartilage helps prevent friction as the hip bone moves in its socket. Despite its durability, the hip joint isn't imperishable. With age and use, the cartilage can wear & tear down or become damaged. Muscles and tendons in the hip can get overused due to this the hip bone itself get fractured during a fall or other injury. Any of these conditions can lead to hip pain.

Steps to combat pain: 

If the hip pain is caused by a muscle or tendon strain, osteoarthritis, or tendinitis, one can usually relieve it by: 

Start your day with Exercise: Doing the bridge exercise in the morning gets your muscles working, activated, and engaged that will help support you the rest of the day. Lie on your back with your legs bent and your feet flat on the floor, hip-width apart. Press down through your ankles and raise your buttocks off the floor while you tighten your abdominal muscles. Keep your knees aligned with your ankles and aim for a straight line from knees to shoulders, being sure not to arch your back; hold this position for three to five seconds and then slowly lower your buttocks back to the floor.


Cool Inflammation with Ice: Icing a joint that’s inflamed because of arthritis or bursitis can lower inflammation and help with hip pain. Use an ice pack, wrap a towel around it, and put it where you feel the pain.

Stretch to Relieve Bursitis: Stretching the hip muscles, part of the lining in your hip joint, can give some relief from bursitis pain. Kneel on the leg that is giving the pain; Hold on to something for balance. Tilt your pelvis forward, tightening your glutenous muscles (the muscles in your buttocks). Then lean away from the side of your hip that hurts, for instance to the left if you're kneeling on your right knee. You should feel a stretch from the top of your hip bone down the side of your leg to your knee.


Strengthen Inner Thighs: This is another muscle group that helps support the hips. Lie on your back and put a ball between your knees and squeeze. Choose a ball about the size of a Football and one that has a little give when you squeeze it. A hard pillow will also work. Lateral raise your legs with the ball in the middle and relax at the start point.

Lose Weight for Arthritis Relief: If you have osteoarthritis in your hip, the type of arthritis that results from wear and tear of the cartilage in your joint, losing even a few pounds can help offset pressure on the joint and relieve hip pain. So, a necessary diet control can add the goodies in your health bag.

F Get medical help right away if:

F The hip pain came on suddenly.

F A fall or other injury triggered the hip pain.

F The joint look deformed or is bleeding.

F Hearing a popping noise in the joint while getting injured.

F The pain is intense.

F When you can't put any weight on your hip.

F While you can't move your leg or hip.

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