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An easy guide for managing Hip Pain at home
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Home >> Blogs >> An easy guide for managing Hip Pain at home

An easy guide for managing Hip Pain at home


Hip pain is a problem that is quite prevalent among people nowadays and it is becoming more and more common because of the inactive lifestyle that has become a part and parcel of our daily lives. Experts from the best orthopaedics hospital in Gurgaon suggest that the problem has further aggravated after the lockdown, as people were confined to their homes for a very long period of time and this further promoted a sedentary lifestyle.

It is important to understand that knee pain can be caused by a  variety of reasons, some of which can actually be very serious. It can be due to an underlying degenerative joint disease like arthritis or other conditions like inguinal hernia, cancer, hip dislocation or hip fracture, osteomyelitis (bone infection), bursitis (inflammation of a joint), hip labral tear, tendonitis, synovitis (inflammation of the membrane in joint cavities), sprains, strains, pinched nerves or osteoporosis. It is important for you to get yourself evaluated to determine the underlying cause and this will also help your doctors to curate a proper treatment plan that will help in the management of pain. There are also several tips that can help you to manage hip pain at home. RICE is the most important of these. Wondering what it means?

Well, we are not referring to the rice that is eaten but rather the abbreviation, which stands for Rest, Ice, Compression, Elevation. Recommended by the best orthopaedic doctors in Gurgaon, the RICE technique can put your hip pain at ease. This is an easy and effective way to manage and overcome hip pain and anyone can benefit from it. 

  1. Rest : People don't understand just how important it is to not do things that put pressure on the hip. Rigorous activities should be avoided as they can put more pressure on the hip and worsen the pain. One should avoid bending at the hip, sitting for a long period of time, or sleeping on the side as it puts strain on the hip muscle, which can worsen the pain.
     
  2. Ice : Applying an ice pack to the area where one is experiencing pain is a tried and tested way to numb the pain by compressing the blood vessels. This can help relieve pain as it helps to reduce inflammation. One can apply an ice pack to the hip two to five times a day, for 10 to 15 minutes each time, depending on the severity of the pain. A towel should be wrapped around the ice pack to avoid skin irritation. Icing should be avoided before exercising or when indulging in a physical activity that may put a strain on the hip as it can stiffen the joints.
     
  3. Compression : It is a well-known fact that light pressure on the joints can help to alleviate pain and reduce inflammation, thus by wrapping a thick bandage around the pelvis and hip, you can easily manage the pain. Compression also helps by supporting the joint and relieving unnecessary pressure. One should be careful while using this method as the bandage should neither be too loose nor too tight. If it's too loose, it won't provide the sufficient support that is required for the hip to heal and if it's too tight it can interrupt the blood flow.  
     
  4. Elevation : Elevating a painful joint can help reduce swelling, throbbing, and pain. When a body part is elevated above the heart, the blood stops pooling in the area that is affected and this gradually reduces pain. A pillow or cushion can be used to support the hip and if it does not put too much strain then one can go a level up and recline with feet further. A wall can also be used to provide support if needed.

Stretching and exercising regularly, wearing comfortable shoes, and taking over-the-counter medication all help manage the pain. But one should go to the doctor if these methods do not seem to have any effect on the severity of the pain. Hip pain is manageable and hence you should not compromise the quality of your life.

Dr. Rohit Lamba, Head of the Department & Senior Consultant

Bone, Joint Replacement And Orthopaedics

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