Did you know hip joint pain is becoming an epidemic among fit, young women? Stats reveal that hip replacements have skyrocketed by 40% among 45- to 54-year-olds.
Although hip pain is more common in later years, you can get achy hips at any age, no matter how healthy you are.
Pain in the hip can be triggered by degenerative diseases, but it can also be caused by injury, stiff, contracted muscles in the lower back, or issues with your spinal alignment.
If you’re experiencing an achy hip after exercise, it’s important to tend to the pain. Don’t just ignore it.
If you’re not sure what to do for hip ache after walking, here are a few things to try.
Hot and Cold Compresses
One of the most effective home remedies to soothe an achy hip after exercise is hot and cold compresses. Hot and cold compresses can help bring down the inflammation and reduce pressure on the joint.
Start by applying an ice pack, and then alternative this with a heat pack.
You can also try taking a hot bath. Having a long soak in the tub can do wonders for achy hips.
If you’re experiencing unexplained hip ache after running or walking, this might be caused by a pinched nerve, tight muscles, or a stiff tendon.
One way you can address this at home is by doing gentle stretches that target the lower back, hips, and hamstrings. Just make sure you take things slowly and don’t push your body too far. Ease into the stretches and take deep, calming breathes to help relax the muscles.
Massage and Spinal Alignment
As we said above, sometimes hip pain can be caused by a misalignment of the lower spine. If your spine is out, this can place stress on your hips.
The best way to treat this is by visiting a specialist who can evaluate your spinal alignment and correct it if necessary. Depending on the practitioner you visit, they might also incorporate massage into their treatment.
In general, massage can be very helpful for achy hips. Massaging the lower back, hip regions, and upper thighs can stimulate blood flow, make the muscles relax, and help ease inflammation.
Maintaining a Healthy Weight
Unless you’re carrying a lot of excess weight, a few unwanted pounds aren’t likely to cause a sore hip.
However, losing excess weight and maintaining a healthy weight and BMI can be beneficial if you’re experiencing achy hips. Excess weight can place additional strain on your body, and exacerbate existing hip pain.
Seeking Professional Treatment
Are you suffering from persistent hip pain? If your hip pain doesn’t improve quickly, it’s best to seek out professional treatment as soon as you can so you can start targeting the underlying cause.
Achy hips are one of the most common types of joint pain. A good doctor will be able to get to the bottom of your hip pain and prescribe a treatment plan.
Don’t Ignore Achy Hips
If you’re experiencing hip ache after walking, this could be an indication that you pulled a muscle, or have a slight tendon injury. Or, it might indicate something more serious. Ether way, achy hips aren’t something you should ignore.
Besides trying out at-home measures to soothe an achy hip after exercise, you should also consult a doctor.
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