One of the most common causes of chronic hip pain is hip osteoarthritis. Osteoarthritis is wear and tear of the joint which is common in people during the middle age or older. It occurs when the cartilage on the end of the bones wear out over time. In 2011, more than 28 million in the United States were estimated to have osteoarthritis. Although there is no cure for arthritis, there are many treatment options and home remedies available. I would like to teach you some of the best home remedies for hip arthritis.
Symptoms of Hip Arthritis
Arthritis is an inflammation of the joint. Common symptoms of hip arthritis are:
- Pain on the hip, buttock, groin, back or thigh – pain may not only be on the thigh where the inflammation is. Pain can radiate to nearby areas such as the groin, buttock, back and down the thigh. This is called referred pain.
- Stiffness – you may not be able to move the joint through its full range or normal range. Stiffness tends to be worse in the morning or after prolonged inactivity and eases up after you start moving the joint.
- Swelling – the joint can become irritated and swollen because of the rubbing of the bones. Over activity such as prolonged walking or climbing steps can cause the hip to flare up.
- Grinding sensation – you may feel or hear grinding sensation when you use your hip.
- Most people report that their arthritis is worse on humid or rainy weather.
Home Remedies for Hip Arthritis
Physical therapy is a very effective treatment for hip arthritis. Here are some home remedies you can try. Videos of these exercises can be found on our website RestorePlusNY.com.
- Using ice or heat helps. Since arthritis is an inflammation, using ice helps a lot. A lot of people especially the older ones think cold is bad for arthritis. But this is not the case. Cold can help reduce the inflammation and swelling. But on some occasions that the joint is stiff but not swollen, heat can offer some relief from the stiffness. Do this for 15-20 minutes 2-3x a day
- Minimize activities that aggravate the condition such as prolonged walking and climbing steps. Also switch from high impact activities such as jogging to low impact activities such as swimming or biking when working out.
- Losing weight can help decrease the pressure on your hips.
- Using assistive devices such as cane or walker can help making walking safer as well as less the pressure on the hips.
- Move frequently – avoid staying in one position (sitting or standing) for more than 15 minutes.
- Moving the joint such as range of motion exercises or stretching can help preserve or improve the mobility of the hip. The following exercises can help get you started. You can get access to video instructions here.
- Hip flexion – Lying on your back with your knees straight, bring your knee on the affected side towards your chest. Go until you comfortably can. Hold for a second and return to the original position. Repeat 10-15 times.
- Hip adductor stretch – Use a stretch strap, belt or bath towel and hook it onto your foot. Keep your foot pointed up. Slowly move your affected leg out to the side. Pull on the strap to give it a little stretch. Hold for 20-30 seconds. Repeat 3 times.
- Hip internal/external rotation – Lying on your back with your knee on the affected side bent, slowly let your knee fall outwards and inwards until you comfortably can. Hold for a second then return to the original position. Repeat 10-15 times.
- Gluteal sets – Squeeze your butt cheeks together. Hold for 6 seconds. Repeat 10-15 times.
Treatment for Hip Arthritis
If the above home remedies are not enough to relieve your hip pain or stiffness, Don’t Worry! We can design a specialized program that has shown great results at relieving your pain quickly. This program can consist of using different modalities including the revolutionary Laser treatment, manual therapy techniques and exercises. Call Restore Plus today for more information or to schedule an appointment! (800) 905-0513.
Restore Plus Physical Therapy & Rehabilitation
33-10 Queens Blvd. Suite 301
Long Island City, NY 11101