Chronic hip pain can be a nightmare for anyone who suffers the symptoms and it happens to be one of the most common forms of joint and muscle pain when it comes to the elderly. In a lot of cases, your best bet to beat hip pain is to treat it at home and most doctors will agree with this sentiment. However, it’s still important to consult a specialist from time to time to keep track of your progress along the way. The best way to beat chronic hip pain is RICE, and I don’t mean the grain. RICE stands for Rest, Ice, Compression, Elevation.
Rest. Although it is extremely important for people with chronic hip pain to remain active, it is equally important to understand when to rest and how to rest. It’s important to understand what kinds of activities contribute to your hip pain and what activities feel okay. Try to avoid high impact sports and get the right footwear to cushion yourself. Swimming is a great way to approach exercise if you have hip pain, as it is an entirely low impact activity. So the key to resting your hip is to keep pressure off of it, but to remain active nevertheless.
Ice. Ice is a wonderful cure-all when it comes to muscular and joint pain. Not only does it numb the pain, but it also compresses the blood vessels, which significantly reduces inflammation. Ice does stiffen your muscles somewhat, so only ice your aches and pains after exercise, not directly before, as you can do more damage than good. Doctors usually recommend icing your hip pain in 20 minute intervals.
Compression. Light pressure on the hip and surrounding areas can help reduce pain and swelling so consider investing in a compression bandage or brace as it can lead to a speedy recovery.
Elevation. Keep your hip elevated above your heart level as this will help blood from pooling in the inflamed area. Put a pillow under the buttocks to keep your hip elevated.
Other methods. There are a number of other techniques that can help with chronic hip pain. These include heat, medication and relaxation therapy. Applying heat to the affected area can provide relief but it’s important not to apply heat if there is swelling in the area as this can prevent healing. There are a number of over-the-counter medications, such as aspirin, ibuprofen and naproxen, that can dramatically reduce pain for chronic hip pain sufferers. Relaxation therapy such as yoga and meditation help to reduce stress, which ultimately contributes to chronic pain. Consulting an osteopath, like OrthoMemphis, is a great way to get a better understanding of your condition. The more you know about your pain, the better you will be at combating it.
Exercise. The best way to prevent and combat chronic hip pain is to keep moving. Strengthening the muscles that surround the joint can seriously reduce the risk in doing damage later in life. Overall body strength and in your core regions like your abdominal muscles, gluteals and hamstrings will help prevent injury and strain significantly. Swimming and water aerobics is a great way to work on all of these areas without the high impact that can do harm to your hip joints.