The best exercises for hip pain focus on strengthening glutes/core (Clamshells, Bridges), improving mobility (Leg Swings, Butterfly Stretch), and gentle movement like Walking, with key moves including Clamshells, Bridges, Leg Raises, and gentle Squats/Wall Openers, always moving gently and stopping if pain increases, ideally guided by a physio.
Many people assume that movement will only worsen the pain and damage it further. However, this couldn't be further from the truth. In fact, research has shown that regular exercise can significantly alleviate hip arthritis pain and enhance overall function. Watch another hip pain relief video Hip Arthritis Stretche...
While it isn't common for the inflamed bursa in your hip to become infected, when it does happen, it's called septic bursitis – and it can be dangerous. See a doctor right away if you have pain and redness at the hip along with fever, chills or nausea.
If you've entered your 40s and started to experience hip pain, tightness, or a frustrating sense of weakness during workouts or everyday activities, you're not alone. Many women are surprised to learn that these symptoms are not just in their head and may be closely linked to the hormonal shifts of perimenopause.
One of the quickest ways to relieve hip pain is through the application of ice or heat. For acute injuries or inflammation, applying ice for 15-20 minutes every few hours can help reduce swelling and numb the pain. On the other hand, for chronic pain or stiffness, heat therapy can be more beneficial.
Don't “play through the pain” if your hip hurts during or after physical activity. Give your body time to rest and recover after intense activity. Stretch and warm up before playing sports or working out. Cool down and stretch after physical activity.
Sleep on your back. If changing your sleep position is hard, try putting a pillow between your knees or slightly behind your back to relieve pressure and keep your hips aligned. A mattress topper or more supportive mattress might also help. Dozens of conditions and injuries can make your hips hurt.
Red flags for hip pain needing urgent attention include sudden, severe pain after injury, inability to bear weight, significant swelling/redness/warmth, night pain disrupting sleep, fever, unexplained weight loss, night sweats, neurological symptoms (weakness/numbness), or a history of cancer, as these can signal serious issues like fractures, infections, or malignancy, requiring prompt medical evaluation beyond typical muscle soreness.
Vitamin D and calcium are essential for maintaining strong bones and joint health. Menopausal women are often deficient in these nutrients, making supplementation crucial. Vitamin D helps the body absorb calcium, while calcium supports bone density and reduces the risk of osteoporosis.
Pain felt on the inside of the hip or in the groin area typically suggests issues within the hip joint itself. Hip pain on the outer side of the hip, upper thigh or outer buttock typically is related to issues with the muscles, ligaments, tendons or other soft tissues, such as bursal sacs, surrounding the hip joint.
Arthritis is a common cause of chronic long-term hip pain in adults. This condition results in stiff and tender joints, pain, and difficulty walking. Arthritis causes inflammation of the hip joint and the breakdown of the cartilage that shields the hip bones.
Many people with chronic joint pain notice that their symptoms change with the weather. Although cold, damp conditions frequently increase discomfort, the summer heat can also exacerbate joint pain. Weather factors like temperature, humidity, and air pressure can impact joints in several ways.
If this is an ongoing problem, you should speak with a specialist. Chronic hip pain that does not improve with rest, medication, or other conservative treatments can be an indication that the hip joint is deteriorating. The pain may also be felt in the groin, buttocks, thigh, or even the knee.
Hip pain and stiffness is a common problem and one that can often linger on for a long time. Some who seek help from their GP will be prescribed rest and painkillers, but most of the time this will not solve the problem.
Gentle hip exercises and stretching can reduce your hip pain and improve your hip joint mobility and strength. You will need to try different exercises to find those that work best for you. Try to build them into your routine.
Stretching the hip flexor muscles can help alleviate hip pain, especially for side sleepers who experience discomfort at night. Exercises such as hip circles, glute bridges, and leg lifts can increase blood flow and reduce stiffness in the affected area.
What HRT patch does Davina Mccall use? Davina McCall uses an Estradot patch twice a week on her hips for estrogen, applies Oestrogel daily to her upper arm, and utilises testosterone cream on her thigh to maintain hormone levels during menopause.
Its anti-inflammatory action calms the chaos. It may also support serotonin production—good news for menopause-related anxiety or low mood. Plus, turmeric protects your bones and joints (thanks to its anti-inflammatory and antioxidant powers), which is crucial post-menopause when bone density takes a hit.
To increase your estrogen levels, consider adding:
Hip pain is a common problem that can affect people of all ages. Your pain could result from an activity or sport that puts a lot of stress on your hip joint. Or your pain could be caused by some type of arthritis. Or a congenital condition that affects your hip anatomy could be to blame.
Anti-inflammatory medicines can reduce inflammation, relieving nerve pressure and pain. We may also prescribe the supplement glucosamine to strengthen the cartilage around your joint. In some cases, we might administer corticosteroids or other medications through a shot directly into your hip.
Red Light Therapy: Utilizing specific wavelengths of red light, this therapy activates cellular function in the affected hip area. By enhancing blood circulation and reducing inflammation, it accelerates the healing process, alleviating pain.
If you experience acute or sudden hip pain, Zawalnicki recommends treating the area with an ice pack four to five times a day for 20 minutes at a time. If pain lasts longer than a week, try alternating between ice packs and a heating pad to help increase mobility.
Hip pain is often worse at night and may have a variety of causes, including your sleeping position or an underlying medical condition such as osteoarthritis. Hip pain at night can often be treated at home, but in some cases, may be a sign of something serious that needs medical treatment.