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HOME::Self-Help / Self-Improvement

Top 7 Tips To Treat And Prevent Hip Pain

By Raymond Lee

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This century was not kind to the hip. From the hula hoop to hip-hop, boogie-woogie to break dancing, the joint was jumping, bumping, and grinding at a mind-swiveling pace. If anything we can do like, swinging your hips on the dance floor, walking to the post office, or just doing a few stretching exercises every day helps keep the muscles and bones of the joint strong. But we have gotten away from doing those things. The majority of Americans have become couch potatoes, and they are paying a price for ti later in life in the form of thinner, weaker bones and an increased potential for hip fractures. But it is never too late to ease hip pain, strengthen weak bones, and reduce your susceptibility to hip fractures. Here are some of the ways that can be easily treated with these simple methods.

  1. Take away some pounds

    There is proving evidence that you will take two or three pounds of pressure off your hips for each pound you lose. Therefore, getting rid of excess body weight can help to relieve the strain on your hips. As you get older, it becomes more difficult for your muscles to offset your increased weight. As a result, your joints bear more and more load, and they degenerate. So keeping your weigh down and staying fit are two of the best things you can do to preserve your hips.

  2. Use heat

    Occasionally you may feel pain in your hip, consider using heat. Try placing an electric heating pad over your hip for 20 minutes three or four times a day. If you do not have a heating pad, try to soak a towel in hot water and wiring it out.

  3. Use assistive device

    A cane or walker can be your best friend if it eases your hip pain and helps you to stay independent. If you need a cane or walker for stability, be sure that it is the right size. If not, then this device will increase your hip pain, rather than relieving it. Ask your doctor to recommend a medical supply store where you can be properly measured and outfitted with an appropriate cane or walker.

  4. Use ice

    If heat is not helping, apply ice where you feel hip pain to help reduce pain and swelling. At the same time, to help to protect your skin, put a towel between your skin and the ice. Ice may be used fro 15 to 20 minutes every one to two waking hours.

  5. Be more able with a cane

    When you use a cane, hold it in the hand opposite the injured hip. Move it forward at the same time that you step out with your injured hip, so you are distributing weight away from your bad hip and onto the cane. Then move your good hip forward as you take another stride.

  6. Look for reliable relief

    Anti-inflammatory medications such as ibuprofen can reduce the swelling and ease the hip pain caused by arthritis, and other muscle or joint injuries. Make sure to alert you doctor if the recommended dosage on the label does not help at all. You may have a hip fracture or another serious underlying problem that should be evaluated.

  7. Relieve the ache

    When getting out of a car, lift and swing both legs out of the door before standing. By rotating on your rear instead of twisting your pelvis, you will lessen the strain on your back and hips. If you step out of the vehicle one leg at a time, you will put yourself in a position that will aggravate your hips.

Raymond Lee is one of the foremost experts in the health and fitness industry and is the Founder of Bodyfixes Group specializing in body health, muscle development and dieting. He is currently the author of the latest edition of "Neck Exercises and Workouts." Visit for more information.


Article Submitted On: October 24, 2007