An aching hip can throw off your whole day. You might have slept on a funny angle, or it might be an old injury flaring up. Whatever the cause, hip pain can leave you limping and uncomfortable throughout the day.
Any hip pain that lasts more than a couple of days needs to be assessed by a qualified myotherapist. But if you can’t get in for a massage and myotherapy treatment straight away, here are some tips to ease your sore hips.
Gentle exercise and movement
Even when you’re sore, even a little bit of movement is often a good idea. By moving your body, you can encourage blood flow to repair any damage and improve mobility.
But when it comes to a sore hip, moving without pain can be tricky. That’s why I recommend non-weight bearing exercise in a pool or lying down. Start gently by circling your leg and hip within a range that isn’t too painful. This can improve the mobility of the hip and decrease the pain sensitivity.
As a myotherapist, I can not only assess and treat your pain. I can also recommend specific exercises and movements to rehabilitate the joint.
Another gentle form of movement is yin yoga. Unlike other forms of yoga, yin is very slow and involves more gentle, restful postures. Yin yoga uses different props so that you can hold poses within a comfortable range of movement for your body.
If your hip pain is quite strong right now, you may find a class to be too much until after you've had some treatment. But if your pain is a recurring issue then a regular yoga class as a way to manage your pain and prevent flare ups is a fantastic option.
I love Ananda Yoga in Belgrave. You’ll often find me at Kerry’s Yin Yoga classes on Tuesday and Sunday morning. Kerry is the absolute best! Her classes are all about moving in a way that feels good and a lot of her classes use things like spiky massage balls to help you release tight muscles yourself. You can check out their website here.
Creams and gels can provide temporary relief of pain, even for deep pains that come with a sore hip. There are plenty of good options on the market. My favourites are:
Every injury is different. But many people find that using heat for muscular pain brings more relief – and is more comfortable – than ice.
So chuck on a heat pack if you have one, or pick one up at the clinic. Or jump into a hot shower and do some gentle stretches, moving your body slowly through any ‘good pain’ spots.
If you can, slide into a nice warm bath with a book and a cup of tea. As a bonus, add some Epsom salts – they are incredibly relaxing and are a source of muscle-relaxing magnesium.
Which suggestion you take does depend on the injury and your pain levels. If your hip is aching, tight and generally sore, you could probably use any of these, or all of them! But if your hip pain is sharp and significantly reducing your mobility, your best bet is to use topical treatments, and book in to see a practitioner, stat.
Has your hip pain been getting you down? I offer sessions throughout the week, including evenings and Saturdays, so that you don’t have to suffer through the pain. To book in an appointment, click here.
Mel is a Myotherapist based in Ferntree Gully. She has a special interest in chronic pain conditions, like fibromyalgia, degenerative disc disease, and more.