10 Tips for Hip Pain Relief

10 Tips for Hip Pain Relief

June 5, 2023

When you have hip pain in your from arthritis or bursitis, it can make doing everything from walking to climbing stairs to putting on your shoes difficult, but it doesn’t have to be that way.  Here are 10 things you can do to better manage your hip pain.


Exercise to Start Your Day

Doing the bridge exercise in the morning gets your muscles working, activated, and engaged and will help support you the rest of the day.   Lie on your back with your legs bent and your feet flat on the floor, hip-width apart.  Press down through your ankles and raise your buttocks off the floor while you tighten your abdominal muscles.  Keep your knees aligned with your ankles and aim for a straight line from knees to shoulders, being sure not to arch your back; hold this position for 3-5 seconds and then slowly lower your buttocks back to the floor.  Start with one set of 10 work up 3 sets.

Use Ice to Cool Inflammation

Icing a joint that’s inflamed because of arthritis or bursitis can decrease inflammation and hip pain. Ice for 15 minutes up to 3-4 times a day if actively inflamed.  Use an ice pack, wrap a towel around it, and put it where you feel the pain.

Use Heat for Arthritis

Warming up an arthritic hip joint with a hot shower or bath can soothe your joint.  Don’t use heat, however, if your hip pain is caused by bursitis because it can make this type of inflammation worse.  Your doctor or physical therapist can help you tell the difference between arthritis and bursitis pain.

Sitting Figure 4 Stretch for Bursitis

Stretching the hip muscles that sit on top of the bursa, part of the lining in your hip joint, can give you some relief from bursitis pain.  Sit in a chair and place the ankle of the affected hip on top of the other knee (sit in a figure 4 position).  Then pull the knee up towards your chest as you lean forward.   You should feel a stretch from the top of your hip bone down the side of your leg to your knee.   Hold the stretch for 10 seconds and repeat five times.


 Strengthen Inner Thighs

This is another muscle group that helps support your hips.  Lie on your back and put a ball between your knees and squeeze.   Choose a ball about the size of a kickball and one that has a little give when you squeeze it.  A hard pillow or a Pilates ring will also work.  Start with one se of 10 repetitions and build up to 3 sets.


Strengthen Outer Thighs

If you have hip arthritis, work on building up the muscles in your outer thigh for added support.  Lie on your pain-free side and lift the leg with arthritis up about 12 inches, hold for 2-3 seconds, and lower it again.  Start with one set of 10 repetitions and build up to 3 sets.  Repeat on the other side unless too painful.

Work Out in Water

Swimming and water aerobics are wonderful exercises for your hip joints.  Exercising in water allows you to strengthen your muscles without putting as much stress and pressure on your joints.

Avoid High-Impact Activities

Running and jumping can make hip pain from arthritis and bursitis worse, so it’s best to avoid them.  Use a bike or stationary bike instead.  At Flex, the Alter- G treadmill is a great way to get a cardio workout in without harming the joint.

Lose Weight for Arthritis Relief

If you have osteoarthritis in your hip, the type of arthritis that results from wear and tear of the cartilage in your joint, losing even a few pounds can help offset pressure on the joint and relieve hip pain.  The Ideal Protein Weight Loss Method at Flex allows you to lose the weight without having to exercise.

Listen to Your Body

If you have arthritis or bursitis, you’ve probably noticed that exercise can actually help relieve your pain.  But when is hip pain a sign that you should stop exercising or doing a certain activity?  If your hip starts to hurt during a particular exercise and lingers for hours or days afterward, that’s a sign that you joint needs rest.  It’s normal to feel some soreness the day after exercising, but the pain shouldn’t persist or become worse.  Also, if you experience a sharp or shooting pain, stop the activity immediately and call us at


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