6 Proven Ways to Relieve Hip Arthritis Pain
Living with arthritis can be a struggle, especially when it comes to managing joint pain. Research has identified several ways to ease the pain and reduce inflammation associated with hip arthritis. Read on for six proven methods for relieving hip arthritis pain.
1. Exercise Regularly
Regular exercise strengthens the muscles surrounding the bones affected by hip arthritis. With stronger muscles, the joints in your hip gain more stability, which can reduce pain. Try low-impact exercises like swimming, yoga and walking for the best results. As a bonus, these activities can increase flexibility and help you maintain a healthy weight.
A. Stretching
Stretching your hip muscles on a regular basis helps make them more flexible. If a particular area of your hip feels particularly tight or stiff, focus on that area with specific stretches. Doing this can help to improve joint range of motion and reduce inflammation.
B. Heat and Cold
Alternating between heat and cold treatments can be helpful in reducing hip pain. Applying heat to the affected area increases blood flow, which can reduce stiffness due to arthritis. Cold thermotherapy decreases swelling and numbs the nerves in the area to reduce pain.
2. Try Medications
Over-the-counter and prescription medications can both reduce pain in the hip area. Over-the-counter pain relievers like ibuprofen, naproxen and acetaminophen can help reduce inflammation and ease pain. Prescription medications like corticosteroids and biologics can also reduce pain and help with mobility. Be sure to ask a doctor before taking any medications.
A. Supplements
Supplements are often used as a natural way to reduce pain and inflammation. Supplements like omega-3 fatty acids, turmeric and ginger can help reduce inflammation and ease joint pain. Some studies have linked the use of supplements to improved overall wellbeing in people with arthritis.
B. Therapy
Physical and occupational therapy can help you learn techniques to manage your pain, as well as how to do day-to-day activities without causing further injury. A therapist can also design a physical regimen specifically for you that fits your needs and lifestyle.
3. Maintain A Healthy Weight
Maintaining a healthy weight, especially for those with hip arthritis, is an important factor in reducing pain. Carrying extra weight puts strain on the affected joint, leading to more pain and stiffness. Losing weight can significantly improve your overall joint health.
A. Reduce Calorie Intake
Eating healthy is one of the best ways to lose weight without feeling deprived. Look for low-calorie options, such as lean proteins and complex carbohydrates. Eat plenty of fruits and vegetables and make sure to get an adequate amount of water.
B. Increase Activity
Increasing physical activity is a great way to burn calories and lose weight. Especially cardio-type exercises, like walking or jogging, can help you burn off calories while also building up your skeletal muscles. As a bonus, increasing physical activity can also improve you mental health and reduce stress.
4. Get Enough Sleep
Getting enough restful sleep is essential for anyone with arthritis. Poor sleep is associated with more pain and a decrease in mobility. Aim for at least 7 hours of quality sleep each night. Consider turning your bedroom into a calming, relaxing environment conducive to sleep.
A. Avoid Stimulants Before Bed
Regularly consuming stimulants, like caffeine and alcohol, close to bedtime is not good for people with arthritis. The stimulating effects of these substances can interfere with achieving restful sleep. Instead opt for a relaxing activity like reading or meditation for better sleep.
B. Maintain A Regular Sleep Schedule
Developing a sleep schedule is one of the best ways to get quality sleep. This means going to bed and waking up around the same times each day. Keeping your body in a regular rhythm helps make it easier to fall asleep.
5. Use Assisted Devices
Using devices, like canes and crutches, can make it easier for someone with hip arthritis to mobilize without straining the joint. These tools can help you keep your balance and reduce the strain on your hips. Canes and crutches are available in a variety of styles to better fit your individual needs.
A. Braces
Wearing braces and supports can help ease pain and reduce inflammation in the hip area. Look for models that are specifically designed for hip arthritis, such as knee braces, thigh braces and hip flexors. These devices provide extra stability while you are walking and engaging in other activities.
B. Pillows
Using pillows to support the affected area can help reduce pain during the night. As you sleep, having a pillow between the legs can reduce stress on the area. Heated pillows are even more beneficial because the heat helps to reduce inflammation.
6. Make Lifestyle Changes
By making certain lifestyle changes it is possible to reduce the pain from hip arthritis. Changes like avoiding activities that strain the hip, wearing comfortable shoes and monitoring your diet can help relieve pain and inflammation.
A. Avoid High-impact Activities
Activities that require a lot of movement, jumping, twisting and running put strain on the muscles surrounding the hip joint. People with arthritis should avoid activities like this and instead focus on low-impact activities like swimming, yoga and walking.
B. Wear Comfortable Shoes
Tight or uncomfortable shoes can worsen the pain in your hip. Make sure to wear shoes that fit correctly and provide cushioning and arch support. If your shoes have become worn out, be sure to replace them as soon as possible.
People Also Ask
Q: What Else Can I Do to Relieve Hip Arthritis Pain?
In addition to the recommendations above, be sure to get plenty of rest whenever possible. Avoiding activities that strain your hips and maintaining a healthy weight are also important for reducing pain. Talk to a doctor about any herbal remedies or alternative treatments you can use to help reduce hip arthritis pain.
Q: Can Massage Help Ease Hip Arthritis Pain?
Some types of massage therapy can be beneficial for easing pain and inflammation. Whenever possible, get a massage from a licensed therapist who specializes in arthritis treatment. Massage helps to increase blood flow and decrease inflammation, which in turn can reduce pain.
Q: Should I Exercise If I Have Hip Arthritis?
Yes, regular exercise is good for people with hip arthritis. Low-impact exercises like yoga and swimming can increase your strength and flexibility and help alleviate pain. Be sure to talk to a doctor about what types of exercises are best for your condition.
Final Words
Hip arthritis can be a debilitating condition, but it doesn’t have to be. By following these six proven tips, you can reduce the pain and inflammation associated with arthritis and lead a healthier