When a joint hurts, we want to use it as little as we can to minimize pain and discomfort. In fact, you probably need to keep using your hip. Inactivity with a condition like arthritis can reduce the joint’s range of motion, increase stiffness, and aggravate pain. Plus, the exercise should help you to sleep.  Have your doctor confirm that it’s safe to exercise your hip, first of all. Try motion exercises, gently moving your hip through its full range. Walking, low-speed bicycling, and swimming can also be helpful. Try to exercise most days, aiming for a total of about 150 minutes per week. Split up the exercise into 10 minute spurts if movement is uncomfortable. An important effect of exercise is that it can help you to maintain a healthy weight or to lose weight, both of which will ease pressure and stress on your hips. Sometimes, hip pain can be caused by sore and tight muscles around the hip joint. Having a couple of sessions with a massage therapist may help to relieve this tension. Start off with 30 minute massage sessions to start getting some relief.  Keep in mind that it may take three to five sessions to feel a difference. If your hip pain increases at night after getting a massage, make sure that you tell your therapist at the next visit. The idea of exercise is to gently work the hip – don’t overdo it or engage in exercise that’s hard on the joint. Rest the joint when not doing low impact exercises. You can also manage pain by taking over-the-counter pain relievers and anti-inflammatory medications.  Avoid repeated bending of the hip or putting direct pressure on the joint. Try not to sleep on your bad side, as said, and also avoid prolonged sitting. Ice the joint with wrapped ice cubes or a package of frozen vegetables if it becomes inflamed or painful. Or, alternatively, you can use a heat treatment like taking a warm shower. Consider an over-the-counter medication like Ibuprofen, which will relieve pain but also has properties to reduce swelling and inflammation. You hip pain might be passing. However, it might be a chronic condition caused by osteoarthritis or another medical problem. Talk to your doctor about pain solutions if the problem is chronic. She’ll be able to advise you on a course of action depending on the condition.  Ask about injections. Your doctor may be able to give you a steroid or cortisone injection to temporarily reduce joint inflammation and pain. Consider physical therapy. Ask your doctor about therapy programs that can help strengthen the hip joint, increase flexibility, and maintain its range of motion. You might also be a candidate for arthroscopic surgery.  This is a non-invasive procedure that allows surgeons to explore your joint for problems and to repair damaged cartilage.
مارس بانتظام تمارين منخفضة التأثير. احصل على تدليك (مساچ). استرح وخفّف الألم. تحدَّث مع طبيبك حول تخفيف الألم على المدى الطويل.