People with hip flexor pain experiences all sorts of difficulty in their life. They might have difficulty in lifting heavy things, bending, stretching, walking, climbing stairs and many more. The tasks mentioned in the preceding sentence are all simple, and yet for people with the hip flexor pain condition, this can be very difficult for them.
This is more common among old folks, but it is not an impossible thing for it to happen in middle-aged and young people, too. The hip flexor pain is a symptom of arthritis of the hip joints or bursitis of the hip joints. The former means the decrease in the cushioning of the joints and the latter means the inflammation in the joint line.
Living with the bouts of hip flexor pain is hard, but it is not impossible to live with it with the following exercises and things to do to live still your best life you endure the pains and bouts of the hip flexor pain.
1. Exercise in the Morning
Exercising in the morning helps a lot to get you helped throughout the day. There are a lot of sets and exercises for the hip flexor pain symptom and you can all research about them in the world wide web. This particular exercise though is quite popular among persons who experience a hip flexor pain. It is called “bridge exercise.” The bridge exercise helps you keep fit and will lessen the attack of the hip flexor pain symptom. It engages your muscles and keeps them working. To do the bridge exercise:
- Lie on your back flat on the mat.
- Bend your knees and keep your feet flat on the ground. Try to put a little space between your legs, so you keep your form balanced.
- After that, try to raise your buttocks gently. You should be able to engage your core at this point.
- While raising your buttocks, the knees should be properly aligned with your ankle, and you should be able to form a nice ramp from your knees to your shoulders.
- Hold this position for 5 seconds but its much better if you add more seconds to it. After holding it for 5 seconds or so, gently lower your buttocks on the floor.
If you are a beginner, you can do the whole set repeatedly for ten repetitions in 2 sessions. When you are relatively well adjusted with the bridge exercise, you can take as much as five sessions in the morning.
Morning is a relevant part of the day where you get this done because your body is still fresh and well-rested.
2. When Attacked by a Bout of Hip Flexor Pain, Use a Cold Compress (For Bursitis)
Any form of cold compress will do as long as it involves a block of ice, wrapped around a cloth. When you get attacked by a very extreme version of hip flexor pain, put a cold compress in the painful area. This might mean that your hip right now is moderately injured. For 10 to 15 minutes, keep pressing the cold compress on the painful area. Make the cold compress application four to five times a day to relieve or at least lessen the pain.
3 A Warm Bath in the Morning and the Evening (For arthritis)
You can take a warm shower in the morning and when you retire in the evening. The warm shower will help your hip flexor pain (arthritis) be soothed and relaxed. Do not use scalding water, and the water should be just enough that you can bear to lounge in it for a few straight minutes.
4. Stretching (For Bursitis)
Stretching your muscles around your hip when you got a hip flexor pain that is caused by bursitis, can help relieve the pain around your hip joints. There are a lot of stretches that you can do to help ease the pain of the inflamed area.
One stretch that you can do is by kneeling on the side of the hip that you felt pain with:
- While kneeling, you try to put your pelvis forward gently.
- At this point, you should feel your buttocks splayed and stretched out.
- Hold this position for 30 seconds or more and repeat it at least 5 times.
If you feel like doing the same to the other side of your body, you may do the same. This kind of stretching will try to work the muscles around your hip joints and will ease the pain of the inflammation.
5. Exercise for Your Thighs
This type of exercise will also help in strengthening the muscles around your hips. A strengthened muscle means greater relief for your joints. To do the exercise:
- Lie on your back, flat in the ground.
- Put a little to the medium ball between your knees and try to squeeze them as hard as you can.
- Repeat this exercise for at least ten times and three sessions in a day.
6. Another Exercise for the Thighs (For Arthritis Only)
This exercise is for those who experience the symptoms of hip arthritis only. Do not attempt to do this if your hip flexor pain is caused by bursitis because it might only worsen your condition. To do the exercise:
Simply try to lie on the side of your hip that is not painful. Then, try to lift the leg attached to a hip joint that it is painful. Lift as high as you can. Do this ten times in at least three sessions or more in a day.
7. Water Exercises
Remember your physical health education where the instructor teaches you the butterfly, mermaid techniques, and many more? Well, you can do some of that in the pool or in any safe water area to swim at. This is a fun way of soothing and building strength to the muscles surrounding your hip area.
8. Try to Veer Away from Physically Straining Activities
Do not go for high-intensity workouts and exercises that involve a lot of stress in the body. This might worsen your hip flexor pain condition. The exercises mentioned above are pretty much gentle, and so far these gentle exercises are the best way to relieve you of your hip flexor pain.
9. Try to Cut Down On Weight (For Arthritis Only)
You might not believe this but cutting weight is a way of relieving the feeling and the symptoms of the hip flexor pain caused by arthritis.
10. Tending to Your Body
Tending and listening to your body is a way of gauging your body to cater to its needs properly. So when you feel like your hip flexor pain is about to attack, immediately counter the pain by doing some of the exercise or tips above. Make sure though to differentiate the bursitis relief from arthritis relief. You should have a doctor diagnose you with a specific ailment. If a certain exercise is not suitable for you and you would mostly know this because it will worsen the pain, stop the exercise immediately.
10 Ways to Relieve Daily Hip Pain
By Marie Suszynski
Medically Reviewed by Niya Jones, MD, MPH