Rest and Support

Rest your hip when you need to and avoid any activity that causes pain. Complete rest is not necessary as movement helps keep the joint strong and flexible. If you workout on a regular basis, try different exercises until your hip feels better. Consider using a cane or crutches to help keep weight off your hip while it heals.

Recovery may take up to 2 weeks or more.

Ice and Heat

Ice and heat are used frequently, but it can be confusing to know which is better. Ice is used for acute injuries during first few days to reduce swelling and pain. Heat can be used for more chronic pain. Heat increases blood flow to affected area while relaxing and loosening the tissues. Heat can also be used before you exercise, especially if you have an overuse injury.

In general, apply ice and heat for up to 20 minutes at a time. Be sure to use a towel between the ice or heat pack to avoid irritation to your skin.

Medications

In most cases, you can take an over-the-counter nonsteroidal anti-inflammatory drug (NSAID). NSAIDs, such as aspirin, ibuprofen, or naproxen help relieve both swelling and pain. Be aware that long-term NSAID use is associated with many adverse effects, including gastrointestinal bleeding and drug interaction. Talk to your doctor before taking pain relievers to avoid these problems.

Physical Therapy

Physical therapy can help reduce pain with specific exercises that can help with stretching, strength training, and flexibility. Ice, heat, and ultrasound can help eliminate pain and restore movement. You may need to do some exercises at home in between visits.

Return to normal activity may take time and should go slowly. Do not return to activity or sports until your doctor says it is okay to do so.

Get Healthy

Bad health habits add stress to your joints. If you are overweight and do not exercise, it may contribute to or worsen your pain. Any movement is better than no movement. Start with short walks a few times a day. Your goal should be to get at least 30 minutes on most days of the week.

Losing as little as 10 pounds reduce pain and will help you feel better. If you need help with how to lose weight, consider talking to a dietitian who can help you with meal planning.

Prevention

If your pain was activity related, here are some steps you can take to prevent recurrence:

• Take the time to properly warm up. This includes light walking, jogging, or biking to slowly increase your activity level.
• Use proper equipment and technique when playing sports.
• Wear proper athletic shoes for your activity. Go to a specialty store and get fitted for the right sneakers. Replace them as recommended.
• Do regular strength training for muscle and bone development, and flexibility.