How to Approach Hip Pain

Never underestimate a hip pain. Although it is a minor pain, if it remains to be persistent see a medical doctor as soon as possible.

Here are some self-care tips for managing hip pain:

1. Avoid activities that aggravate hip pain.

2. Have a good rest.  Try not to walk and stay off your feet as much as possible.

3. Apply ice.  Since it lowers the inflammation, it can help to rampage your hip pain. You can apply ice cubes or ice packs by wrapping a towel around it for 4-5 times a day about 10-15 minutes.

4. Try to sleep on your non-painful side with a cushion or pillow between your legs.

5. Use an OTC pain reliever.  Although these medications can be taken without prescription, call your doctor and use it under their guidance. You may take:

a. Acetaminophen (Tylenol and others ) This group, usually called as non-aspirin pain reliever, relieves pain by elevating the pain threshold by requiring a greater amount of pain to develop prior to feeling it.

b. Aspirin.  Usually is being used to treat mild-moderate pain and to reduce fever and inflammation.

c. Ibuprofen (Advil, Motrin and others).

d. Naproxen sodium (Aleve and others)

Hip Pain

Any pain surrounding the hip joint is considered as a hip pain.  Hip pain is a very common medical condition in  any society and reduces the health related quality of life. Although hip pain is more common in older population, it can affect all ages, including children.

Because of it's structural nature (there are numerous structures surrounding the hip), there may be a variety  of reasons to be responsible from this medical discomfort and to address it appropriately (with accurate diagnosis and treatment), it is crucial to understand the underlying cause of the hip pain. 

The questions need to be answered is; 

1. Is the problem related within the hip joint? (which leads a pain inside of your hip or groin)

2. Is the pain on the outside of your hip? (like upper thigh or outer buttock in which muscles, tendons, ligaments and other soft tissues around the hip are responsible from the pain)

3. Is the pain caused by the other parts of your body? (including lower back or knees as a referred pain)

Hip Labral Tears

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Precautions for Hip Pain

If your hip pain is related to an intense physical activity, try to take these steps for yourself:

• Warm-up prior to exercise and cool down afterwards.
  
• ​Manage your weight, don't forget being overweight is also not a good thing for your hips, so stay in a healthy weight
  
• Take it easy with yourself, lower the amount of exercise to  a level which is right for you
  
• ​Wear the perfect running shoes that fit well with a good cushioning 
  
• Try to swim or bicycle more instead of running
  
• Don't run straight downhills, walk down instead
  
• ​Use an arch support or shoe insert if you have a flat feet, avoid high heels

• Prefer the smooth trails which has a soft surface such as track instead of on cement