Try These Exercises continued...
Hip flexor stretch: Hip flexors are the muscles at the hip that allow you to raise your leg, for example, when you walk, run, or kick.
- Kneel on one knee so that the leg you're kneeling on forms a 90-degree angle.
- Extend the other leg behind you so that the knee is on the floor. You might want to put a towel under the knee to cushion it.
- Shift your pelvis forward until you feel a stretch in the muscles across the top of the hip and thigh in the extended leg.
- Do this on both sides.
Balance exercise: Practice standing on one leg. Alternate sides for several repetitions.
Range of motion:
- Stand on one leg and raise the knee of the other leg towards your chest.
- Keep the knee bent and open the leg out to the side.
- Do several repetitions on each side.
Should You Ice It?
If the pain is truly in your hip joint, ice probably won’t reach it. The hip joint isn’t close to the surface of the skin like the knee, Freiberg says.
If it’s muscle pain and swelling at the front or side of the hip, ice might help. "Ice can be good for bursitis because it’s pretty near the skin," Freiberg says.
Bursitis is a painful swelling of the bursae. These are fluid-filled sacs that cushion ligaments, muscles, and tendons so they can glide smoothly over bone. When these sacs swell, that movement becomes painful.
What Can You Take?
Over-the-counter anti-inflammatory pain medications, such as ibuprofen or naproxen, can help.
Moley tells his patients to take painkillers for about 48 hours, but not for weeks or months on end. Taking an anti-inflammatory for too long can have side effects. "Normal healing requires a certain amount of inflammation, so just take a short dose," he says.
You can ask your doctor or pharmacist to make sure it’s OK for you to take a medicine. And of course, you should follow the directions on the label.