What To Do When You Hurt Your Hip

What To Do When You Hurt Your Hip

Experiencing hip pain can be debilitating and frustrating. Whether it’s due to an injury, overuse, or a chronic condition, it’s important to take immediate action to alleviate discomfort and promote healing. In this article, we will discuss various steps you can take when you hurt your hip, including self-care techniques, exercises, and when to seek medical attention.

1. Rest and Limit Physical Activity

When you first injure your hip or experience pain, it’s essential to take a break from any activities that worsen the pain. Resting the hip joint will prevent further damage and allow the body to heal. Avoid excessive weight-bearing activities, such as running or jumping, and opt for gentle movements instead.

2. Apply Ice to Reduce Inflammation

Ice can help reduce inflammation and swelling in the hip joint. Apply an ice pack or cold compress to the affected area for 15-20 minutes every 2-3 hours. Be sure to wrap the ice pack in a thin towel to protect your skin from direct contact with the cold.

3. Use Compression for Support

Wearing a compression wrap or bandage on the hip can provide support and reduce swelling. Make sure not to wrap it too tight, as it may cut off circulation. If you experience numbness, tingling, or increased pain, loosen the compression wrap immediately.

4. Elevate the Leg

Elevating your leg can help reduce swelling and improve circulation in the hip joint. Lie down and prop your leg up on a pillow or cushion. Make sure your hip is elevated above the level of your heart for maximum effectiveness.

5. Take Over-the-Counter Pain Relievers

Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help relieve pain and reduce inflammation in the hip joint. Follow the recommended dosage and consult with a healthcare professional if you have any underlying conditions or concerns.

6. Gentle Stretching and Range of Motion Exercises

Once the initial pain and swelling have subsided, it’s important to gently stretch and perform range of motion exercises to prevent stiffness and promote healing. Consult with a physical therapist or healthcare professional for specific exercises tailored to your condition.

7. Strengthening Exercises

Strengthening the muscles around the hip joint can help provide support and stability. Focus on exercises that target the hip abductors, adductors, and glutes. Again, it’s essential to consult with a healthcare professional to develop a safe and effective exercise program.

8. Apply Heat for Relaxation

After the initial acute phase, applying heat to the hip can help relax the muscles and increase blood flow to the area. Use a heating pad or hot water bottle, and remember to wrap it in a towel to prevent burning your skin. Limit heat application to 20-30 minutes at a time.

9. Use Assistive Devices

If you have difficulty walking or your hip pain is severe, consider using assistive devices such as crutches or a cane to alleviate weight-bearing stress on the joint. Using these devices temporarily can aid in the healing process and prevent further damage.

10. Practice Good Posture and Body Mechanics

Poor posture and body mechanics can contribute to hip pain and exacerbate existing injuries. Be mindful of your posture throughout the day, and practice proper body mechanics when sitting, standing, and lifting heavy objects. This will help reduce strain on the hip joint.

FAQs (Frequently Asked Questions)

1. Can I walk with a hip injury?

It depends on the severity of the injury. If walking causes significant pain or discomfort, it’s best to limit weight-bearing activities and use assistive devices like crutches or a cane.

2. When should I see a doctor for hip pain?

If the pain is severe, persists for more than a few days, or is accompanied by swelling, bruising, or difficulty moving the hip, it’s advisable to see a doctor for an evaluation.

3. Can hip pain be relieved without medication?

Yes, there are non-medication approaches to relieving hip pain, such as rest, ice, compression, elevation, and gentle exercise. However, if the pain is persistent or severe, medication may be necessary.

4. Can I still exercise with a hip injury?

If the pain is minimal and doesn’t worsen during exercise, you can engage in low-impact activities and exercises that do not aggravate the injury. However, it’s crucial to consult with a healthcare professional before starting any exercise regimen.

5. How long does it take for a hip injury to heal?

The healing time for a hip injury depends on the type and severity of the injury. Minor strains and sprains may heal within a few weeks, while more severe injuries or fractures may take several months to heal fully.

6. Can I use heat and ice alternately for hip pain?

Yes, alternating between heat and ice can help manage hip pain and promote healing. Use ice for inflammation and swelling during the acute phase, and switch to heat once the acute phase has subsided for muscle relaxation.

7. Are there any specific exercises I should avoid with a hip injury?

Exercises that involve high impact or excessive rotation of the hip joint should be avoided when you have a hip injury. This includes activities like running, jumping, and deep squats. Consult with a healthcare professional for a tailored exercise plan.

8. Can physical therapy help with hip pain?

Yes, physical therapy can be highly beneficial for managing and treating hip pain. A physical therapist can provide personalized exercises, manual therapy, and other treatments to improve hip function and reduce pain.

9. Can hip pain be a sign of a more serious condition?

Yes, hip pain can be a symptom of various underlying conditions such as arthritis, bursitis, tendinitis, or even a fracture. If the pain is severe, persists, or is accompanied by other concerning symptoms, it’s essential to seek medical attention.

10. How can I prevent hip injuries?

To prevent hip injuries, it’s important to maintain a healthy weight, engage in regular exercise to strengthen the hip muscles, use proper form when performing activities, and avoid overuse or excessive impact on the hip joint. Stretching before physical activity can also help prevent injuries.


Hurting your hip can be a painful and frustrating experience. However, by taking immediate action and following the appropriate steps, you can alleviate pain, promote healing, and prevent further damage. Resting, applying ice and compression, performing gentle exercises, and seeking medical attention when necessary are all essential in the recovery process. Remember to listen to your body and consult with a healthcare professional for personalized advice and treatment options.

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