Tips to help with Hip Pain

 


Tips to help with Hip Pain


To help reduce your hip pain, you need to address all the muscles & soft tissue structures that may be contributing to your pain.


  1. Release muscle tension with foam rolling, stretching, massage ball and heat therapy. Alternatively with physiotherapy treatments such as Dry Needling, Radial Shockwave Therapy, Soft Tissue Massage, Sports Massage & PNF stretches.


  1. Exercises to help strengthen the key stabilising muscles in your hips, such as glutes, piriformis, pelvic floor muscles & transverse abdominals. It is important to perform strengthening exercise 3 times per week in combination with daily aerobic exercise such as walking, swimming, or cycling activities. Think mind muscle connection when exercising. 



  1. Weight loss management to help reduce the pressure on your hip joints.


  1. Improve your postural habits. Avoid crossing your legs. Place a pillow in between your hips & slightly bent your knees when sleeping. Avoid lying on your painful hip when sleeping. Avoid carrying a load on one side on your hip, instead alternate sides. 



  1. Pace your activities and gradually progress your strengthening exercises. Ensure you wear adequate footwear to help support your ankles, knees, hips & back. 

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