Cures for Hip Problems

Pain in your hips (the upper part of your thighs) can be the result of injury, arthritis, extra weight or even a poor mattress or shoe. Consult your health professional if your condition is intolerable or grows worse dramatically, but in the short term, there are some simple steps you can take to alleviate pain and improve your condition, whether it is due to bursitis (inflammation of the sacs surrounding the hip bones) or tendonitis (inflammation of the tendons connecting the hip to your legs and back).

Getting Immediate Relief

• For temporary relief, use moist heat to reduce pain. Place a warm, wet towel against your hip to 15-20 minutes three times a day and cut back on strenuous activities that aggravate your condition. Apply over-the-counter medications as directed and attempt to avoid sleeping on your side for maximum comfort. Again, if your pain is excruciating, consult your health professional, who may prescribe anti-inflammatory drugs and physical therapy.

Starting a Strengthening Program

• The President's Council on Fitness and Physical Fitness and Sports provides recommendations on numerous activities that can improve your hip problems through strengthening. Start your program of re-conditioning gradually -- just 5 or 10 minutes to start. Be sure to drink water before, during and after any exercise program to stay hydrated. Remember to breathe deeply during your exercises!

Daily Exercises

• Attempt these daily exercises to cure your hip pain through strengthening:

  1) Lying Leg Lifts -- Begin on your right side and raise your left leg about one foot high, holding for 10 seconds before lowering. Do not bend your knee. Repeat 10 times. Repeat lying on your left side.

  2) Standing Leg Lifts -- Hold on to a chair on your left and begin by lifting your right leg as high as you can out to the side, holding for 10 seconds and lowering slowly. Repeat 10 times. Repeat with your left leg.

  3) Deep Knee Bends -- Begin by standing with your back to a wall. Slowly drop down, bending your knees until you are at a sitting position with your thighs parallel to the floor and hold for 10 seconds. Slowly stand up again. Repeat 10 times.

  Commitment to your program will ensure success and relief as well!