The hip is a very stable ball-joint that connects the pelvis to the leg. Most of the time pain on the outside of the hip and at the front of the hip comes from soft tissue structures around the joint, such as muscles and tendons.
If you have recently started getting hip pain any have been unable to help your symptoms yourself please self-refer to be assessed by a physiotherapist.
What can I do to help?
Pain relief: Simple painkillers (like paracetamol) or non-steroidal anti-inflammatory drugs, NSAIDS, (like ibuprofen) are available over the counter and can be very effective but don’t use them for more than 2 weeks without seeking medical advice.
If you are currently taking any form of medication it is advisable to consult your GP or pharmacist before taking additional pain relief.
Ice: Applying an ice pack to the outside of the hip may be helpful for reducing pain and swelling. A packet of frozen peas wrapped in a tea towel works well as an ice pack. Leave the peas in place for no more than 20 minutes at a time. This can be repeated several times throughout the day.
Reducing the strain on your hip: It is usually best to carry out your normal activities, but try not to overdo it. You need to pace yourself to start with and try to do a bit more each day.
Rest: It is usually best to try to carry out your normal activities in small amounts; however you mustn’t overdo it. You need to take things slowly, pace your activities and avoid movements that make your pain worse.
Exercise: Exercise is often a helpful treatment for hip pain and will give the joint strength and flexibility. Below are a few exercises to try of your hip. They should not aggravate your pain whilst you perform them, if they do, do not push through the pain.
A little post exercise discomfort is not uncommon and not a sign of damage. If you experience pain that regularly lasts for more than 30 minutes after exercise and feel that overall your pain is worsening please stop all exercises and seek advice from the physiotherapy department.