1. Your knees and hips may get "wear and tear." Cartilage covers your joints and lets them glide smoothly. Over time, it can wear away, particularly in the knee and hip joints. The result is that the bones of the joints rub against each other without enough cushioning. This is called osteoarthritis (OA).
2. The first sign you've got hip OA is often stiffness in your groin or thigh. You may also notice pain in your groin, thigh, or buttocks when you exercise. It may be worse in the mornings. If your OA is in the early stages, rest usually makes you feel better.
Here are simple ways you can ease osteoarthritis symptoms on your own, at home.
1. Stay active. Exercise may be the last thing you want to do when your arthritis hurts. But many studies show that physical activity is one of the best ways to improve your quality of life. Exercise boosts your energy. It can also strengthen your muscles and bones, and help keep your joints flexible. Try resistance training to build stronger muscles. Your muscles protect and support joints affected by arthritis...
3. The first sign of knee OA is often pain and stiffness. Just likehip trouble, it usually aches more in the morning. You may find that your knee locks or buckles when you walk. Eventually it starts to hurt and you may have trouble flexing the joint. You may feel worse when you kneel or go up and down stairs.
4. You can relieve OA at home. Make sure you get enough rest. While it's important to stay active, give your joints time off when they hurt. You can also try acetaminophen (Tylenol) and anti-inflammatory drugs like ibuprofen (Advil, Motrin) or naproxen (Aleve) if your doctor says these are safe for you. They provide fast relief for mild to moderate arthritis pain.
5. You can easepain and stiffness if you lose weight. Being overweight puts extra stress on your knees and hips. Doctors say that every 10 pounds you lose can lower your arthritis pain by as much as 20%.
6.Exercise helps your joints work better. Keep limber and start with stretching. Try a "low-impact" workout like swimming or cycling. It will make your joints stronger and increase their range of motion. A physical therapist can show you exercises to strengthen the muscles that support your knees or hips. That will help reduce the stress on your joints during everyday activities, too.
7. OA of the knee or hip can make it hard for you to walk. If there isn't enough cartilage lining your joint, it can hurt when you take a stroll. Your joint may get so stiff that you can't bend your knee or rotate your hip. People with severe OA of the knee or hip may need a cane to get around.