The human body’s largest ball and socket joint, the hip joint is quite durable as it allows for fluid movement and can withstand a fair amount of wear and tear. But with advancing age the cartilage responsible for preventing friction during movement gets damaged as the hip muscles and tendons get overused. A bad fall or injury can also damage the bone, causing a lot of pain and discomfort. If you have hip pain, you can benefit from physiotherapy and control the symptoms and improve your overall functional mobility.
3. Inside of the hip joint
4. Outside of the hip joint
The first step includes giving your body complete rest for at least 24 to 48 hours. If you’re a regular runner or professional athlete, stop running for a week and resume slowly and steadily at a reduced pace.
Using a cold compress 4 to 5 times a day for 10 to 15 minutes can bring relief by reducing inflammation. If you’re using ice, wrap it in a soft towel to avoid irritating the skin around the affected area.
A thick ace bandage wrapped tightly around the hip and pelvis can also reduce hip pain.
Elevating a painful joint can bring relieve and also reduce swelling. While elevating the hip can be tedious, it is possible to recline the feet to achieve complete benefits of the procedure.
Stretching and exercising can strengthen the muscles and also increase the range of motion of the joint. But one must perform these carefully and only under the supervision of a trained physiotherapist. Here a few exercises that can prove beneficial to combat hip pain at home.
Walking in a shallow swimming pool
Practicing yoga regularly
Strengthening exercises for the upper body
Walking on a treadmill/ flat surface
You may be questioned about your past medical history, aggravating and relieving factors and genetics to get a better understanding of the problem. The medical examination can include tests such as gait evaluation, palpation, range of motion measurements, strength measurements, functional mobility tests, etc. After the initial assessment, your physiotherapist will be able to develop a customized home treatment plan and help you return to your normal routine in the quickest time possible.
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