Hip pain can make it hard to do the activities you love or even get through your daily routine. But before you jump the gun and seek out hip surgery, consider these non-surgical treatment options. You may find that you don’t need surgery after all!
Hip pain may stem from several issues, such as arthritis, bursitis, tendonitis, or sciatica. Dealing with hip pain can be difficult, as it tends to come and go depending on the stage of your condition. So the next time you experience hip pain, try one of the following non-surgical treatments to help reduce your pain.
Stretches for Hip Pain
Whether you have tight hips from sitting in the same position all day or from years of running, stretching can help loosen the muscles and reduce pain. There are several stretches you can do daily that target the hips.
Foam Roller Stretch
If your hips are feeling tight or you are looking to relieve some built-up tension in the hips, try a foam roller stretch. Do this by lying on your stomach with the foam roller underneath your hip area. Roll back and forth to loosen up the tight muscles in your hips. As you are using the foam roller, be sure to identify any trigger points so you can focus on those areas specifically.
Hip Flexor Stretch
The hip flexor stretch is a great way to loosen your hips and improve your range of motion. To do this stretch:
1) Kneel on the ground with one leg in front of you and the other behind you.
2) Lean forward, keeping your back straight, and feel the stretch in your hip flexor muscles.
3) Hold the position for 30 seconds before repeating on the other side.
If you have taken a yoga class, you may be familiar with the pigeon pose. This hip opener stretches the glutes, IT band, and hamstrings. To do the pigeon pose:
1) Start in an all-fours position with your hands and feet on the ground.
2) Bring your right knee forward to be behind your right wrist.
3) Place your right foot on the ground in front of your left knee.
4) Keep your hips square and slowly lower yourself to the ground.
5) Hold for 30 seconds and repeat on the other side.
The butterfly stretch is a great way to open up the hips and groin. This stretch can be done seated or lying down. To do the butterfly stretch:
1) Sit upright with your legs straight in front of you.
2) Bring the soles of your feet together and bend forward towards your shins.
3) Clasp your hands around your feet.
4) Hold for 30 seconds and release.
Lean forward as you clasp your hands around your feet for a deeper stretch. You should feel a stretch in your groin and inner thigh area as you are doing this.
Hip Pain Exercises
Exercising your hips can help strengthen your muscles and improve your overall mobility. It is normal for these exercises to cause slight discomfort if you are experiencing hip pain. However, if an exercise aggravates your hip pain or causes new pains to arise, it is best to stop the exercise or perform these exercises at a slower, gentler pace.
The hip flexion exercise can be done freely or with a resistance band for more of a challenge. To do this exercise, take the following steps:
1) Stand upright with your feet shoulder-width apart.
2) Extend one arm to the side and hold onto the edge of a table or chair for balance and support.
3) Slowly lift your left leg until your knee is at hip level while keeping your right leg in place.
4) Hold this position for 2 seconds and place your foot back on the ground.
5) Repeat these steps with the right leg.
Try to do 5 to 10 repetitions of this exercise. To incorporate a resistance band into this workout, place the band over your ankle and hold the band in place with your resting leg. Remember, the thicker the band, the more resistance it will give.
Hip extensions open up your hip joints to provide pain relief and help strengthen the surrounding hip muscles to stabilize the joints. To perform this exercise:
1) Stand up straight with your legs shoulder-width apart.
2) Extend both arms out and hold on to a table, chair, or wall for support.
3) While keeping one leg straight, lift the other leg backward without bending the knee.
4) Lift your leg as far as possible without causing too much discomfort and clench your buttock.
Hold this for 5 seconds before switching to the other leg.
5) Repeat these steps for about ten repetitions on each leg.
Hip abduction is an excellent exercise to help improve your balance and stability. To do this exercise:
1) Position yourself in a side plank with your feet stacked on top of each other.
2) Slowly lift the top leg up and away from the bottom leg.
3) Hold for two seconds before lowering your leg back down.
4) Repeat for 12-15 reps before switching sides.
Hip bridges are a great way to strengthen the hips and glutes. To do this exercise:
1) Lie flat on your back with your feet flat on the ground shoulder-width apart, and your legs bent to 90 degrees.
2) Keeping your core engaged, press your heels into the ground and lift your torso and upper legs into the air, extending your hips.
Supplements for Hip Joints
Stretches and exercises aren’t the only things that can help with hip pain. There are a number of supplements on the market that may provide relief for joint pain and stiffness. Try adding these supplements to your diet:
Chondroitin sulfate is a major component of cartilage and can be found in the synovial fluid within the joints. It is often recommended for those with osteoarthritis to help improve joint function and reduce pain.
Glucosamine sulfate is a natural compound that is found in cartilage. When taken as a supplement, Glucosamine is used to help reduce inflammation, treat joint pain, and slow down the loss of cartilage.
Boswellia, also known as Indian frankincense, is used for various health benefits, such as reducing joint pain. Studies have shown that Boswellia has both anti-inflammatory and anti-arthritic properties. As a result, Boswellia makes for an excellent supplement to help relieve hip pain.
In conjunction with hip exercises, stretches, and supplements, physical therapy can be an excellent way to reduce hip pain. Physical therapists will design a treatment plan specific to your needs and goals.
Wearing a hip brace is another option to help relieve hip pain. A hip brace is a device that fits around your waist and hips and helps to stabilize the joint. Hip bracing can help alleviate pain and decrease the likelihood of another hip injury.
The Unloader® Hip Brace
The Unloader® Hip adjusts your walking pattern for optimal hip function. The adjustment occurs when your foot is not in contact with the ground and provides adapted positioning when your foot comes back into contact with the ground.
The hip load is dispersed to a less cartilage-worn area to reduce stress on the hip and allow for optimal healing.
Rejuvinix offers groundbreaking, non-surgical treatments tailored to each individual patient. If you are experiencing hip pain or any other joint problem, avoid undergoing surgery and request an appointment with Rejuvinix today!