5 Steps to Hip Pain Relief
Hip pain can be debilitating. Every move you make can be excruciating. In this article, you’ll discover 5 things that you can do today to help bring relief. There are many causes of hip pain. The most common ones are:
- Strains / Sprains
- Unsuitable shoes
- Sports related overuse
Step #1: Lying CyclingLie on your back on the floor. Keep your head down and place your arms at your sides with your palms on the floor. Make sure that your shoulder blades are pushed into the floor. Now lift both legs from the floor. Simulate a cycling motion, making sure that you follow as large a movement pattern as possible. Perform the exercise slowly and deliberately. Start with 10 seconds of continuous movement, and then work your way to up to 30 seconds.
Step #2: Hip RotationLie on your back on the floor. Keep your head down and place your hands behind your back and under your tail bone. Make sure that your shoulder blades are pushed into the floor. Bend your left knee, keeping the right leg straight out in front of you. Now lift the right leg from the hip (do not bend the knee) and perform leg circles by traveling the leg in a clockwise direction. Do not bend your knee. Your right foot should be about 18 inches from the floor throughout the motion. Your buttocks will lift off the floor as you perform each leg rotation. Do 10 circles in a clockwise direction, and then repeat with another 10 rotations in an anti-clockwise direction. Repeat with the other foot.
Step #3: Hip StretchGet down on all fours and place your forearms on the floor in front of you. Your elbows should be in line with your shoulders. Maintain a neutral spine position with your lower back slightly arched and your shoulders retracted. Look down toward the floor. Your knees should be directly below your hips. Slowly raise your left leg to extend it up and back behind you. Extend the leg back fully so that in the top position it forms a 45- degree angle with your torso. Hold this position for a slow count of 5. Your focus should be on staying completely still. Slowly increase the length of the hold position until you are able to do so for 30 seconds. Repeat with the other leg.
Step 4: Groin StretchSit on the floor and draw your feet up toward your groin. Sit in the traditional yoga pose with your feet, holding onto your toes. Draw in your lower back and retract your shoulders. Draw your knees down toward the floor. As you draw your knees toward the floor, push down on the inner knee / lower thigh with your elbows. Hold this position for 10 seconds. Work up to holding for 30 seconds.
Step 5: Seated Outer Thigh StretchSit on a chair in an upright position. Place your right foot on your left ankle. Put your other hand on your right knee. Make sure that your left foot is completely flat on the floor. Maintain a neutral spine position with a slightly arched lower back and retracted shoulders. Push your chest out and sit up straight. Now apply pressure to your right knee with your left hand. Hold this position for 10 seconds. Work up to a 30 second hold. Repeat with the other leg.
Safety MeasuresThese exercises will bring immediate relief to your hips. However, you will want to follow some key precautions to ensure that you don’t injure yourself:
- Do not hold your breath when you are exercising.
- Exhale while you are stretching your muscles.
- Inhale while you are relaxing your muscles.
Supplements for Hip PainTaking a natural homeopathic supplement is a smart move if you are suffering from hip pain. Homeopathy is all about a holistic approach to health, taking into account mind, body, and spirit. A good homeopathic joint pain supplement will offer you a comprehensive holistic approach to supporting and maintaining optimal joint health and function. When searching for a joint pain supplement, you’ll want to ensure that it includes the following proven natural cures:
- Ginger root
- Devils’ claw root
- Nettle leaves
- Flower of chamomile
- Schizandra fruit flower extract
- Black pepper seeds