The Joint Pain Relief Workout: Healing Exercises For Your Shoulders Hips Knees And Ankles
Is joint pain holding you back? Perhaps an achy ankle or sore knee is making it difficult to enjoy a run through your favorite park or even taking a short walk. Or maybe a throbbing hip or shoulder prevents you from whacking a golf ball or performing simple tasks like carrying a bag of groceries. The exercises in this report, The Joint Pain Relief Workout: Healing exercises for your shoulders, hips, knees, and ankles, can help relieve ankle, knee, hip, or shoulder pain, and help you become more active again, which can help you stay independent long into your later years.
Chronic Hip Pain Treatment
Through years of experience, weâve figured out that good and long-lasting chronic hip pain relief doesnât work unless all bases are covered.
The best hip pain management combines pain-reducing treatments combined with other selected therapies like physical and psychological rehabilitation treatment.
TYPES OF TREATMENT
How Your Hip Works
Your hip is a very stable and strong joint.
Its known as a ball-and-socket joint. This is because the top of the thigh bone is shaped like a ball. This ball sits inside a hollow socket in your pelvis.
Ball-and-socket joints give the most movement of all the different types of joints in the body.
The hip joint is held together by a covering of muscles which are secured to the bones by strong cords called tendons.
These muscles and tendons form a capsule around the joint and support its movements. They help move the joint, supporting your leg and upper body movement.
Inside the capsule is the synovium, which lubricates the joint with synovial fluid and keeps the cartilage healthy. The cartilage sits between the bones of your hip joint to stop them rubbing together and reduces any impact when you walk or move your hip.
With all this support, it is unusual for the hip to become dislocated, even after a high-impact injury.
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Muscle Or Tendon Strain Osteoarthritis And Tendinitis
Pain caused by strains, tendinitis, and some forms of arthritis can be managed at home. Besides the tips above, try tai chi and yoga. These are slow exercises that combine gentle stretching with deep breathing. Both can relax and move the body in ways that wont worsen your pain.
Sign up for a class with a certified instructor to make sure your experience is enjoyable and safe. Once you learn which movements feel best to you, you can use them to treat your pain.
Can Osteoarthritis Be Prevented
Although OA is not an inevitable part of the aging process, the condition is a result of a combination of factors, many of which can be modified or prevented. Doctor recommendations to reduce the risk of OA or delay its onset include:
- Maintaining a healthy weight. Extra weight puts added pressure on weight-bearing joints, such as the hips and knees. In addition, fat produces cytokines, destructive proteins that stimulate inflammation throughout the body, alter cartilage cells and destroy joint tissue. In short, if you are overweight, losing just a few pounds can reduce stress and inflammation.
- Controlling your blood sugar. High blood sugar levels can cause cartilage to harden more quickly, while diabetes can trigger inflammation that leads to cartilage loss.
- Staying active. Keep joints healthy from the get-go. Even just 30 minutes of moderately intense exercise five times a week strengthens the muscles that support and stabilize your hips and knees and helps joints stay limber.
- Protecting your joints. Of course, injuries cant be completely avoided, but be careful when lifting heavy objects, and take breaks when you are doing something that puts stress on your hips or knees.
- Keeping a healthy lifestyle. The best defense is offense. Sleep, healthy diet, exercise and stress management all can contribute to keeping your joints healthy.
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How Can Osteoarthritis Of The Hip Be Prevented
One method for preventing osteoarthritis of the hip is to maintain a healthy weight.
In addition, you should exercise. Exercise strengthens muscles around joints. Such strengthening can help prevent wear and tear on cartilage in a joint. Your health care provider may be able to offer additional suggestions to minimize your risk for hip osteoarthritis.
Using Rice For Hip Pain Relief
Anyone can use the RICE method, whether your goal is to slip on a pair of pointe shoes or a pair of sneakers for a daily walk. Heres what to do.
- Rest. The first thing Humphrey tells her patients is to rest, which means avoiding the activities that cause the pain. It might mean runners stop running for a week and then start back up at a reduced pace and see how it goes, Humphrey says. She recommends resting for at least 24 to 48 hours.
- Ice. Applying an ice pack to the area where youre feeling the pain can reduce inflammation and make your hip feel better. If hip pain is very intense, Humphrey recommends using ice four or five times a day for 10 to 15 minutes at a time. An ice pack can be anything from a plastic baggie filled with ice to a bag of frozen vegetables . Wrap a towel around the ice pack to avoid irritating your skin.
- Compression. Humphrey uses compression by wrapping a thick Ace bandage around the pelvis and hip.
- Elevation. Elevating a painful joint can reduce swelling and help relieve pain. Its easier to elevate your ankle or knee than your hip, but its still possible. Humphrey recommends reclining with your feet up to try to get the benefits in your hip.
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When Should I Seek Emergency Care
Contact your doctor if you have hip pain that lasts longer than a few days. They can come up with a plan to manage pain and treat your condition.
However, you should contact your doctor immediately if the hip is bleeding or you can see exposed bone or muscle, a popping noise occurs, or you cant bear weight.
Also, seek immediate help if your hip joint appears deformed or is swollen, or if you have severe pain.
Prompt medical attention is necessary for hip pain accompanied by any of the following:
These may be signs of serious conditions, including septic arthritis, which is a joint infection. If its left untreated, septic arthritis can lead to deformed joints and osteoarthritis.
For pain that could be related to a condition such as arthritis, your doctor will ask you a range of questions, including:
- Is the pain worse at a time of day?
- Does it affect your ability to walk?
- When did your symptoms first appear?
You may need to walk around to let your doctor observe the joint in motion. Theyll measure the motion in the normal and abnormal hip and compare the two.
To diagnose arthritis, your doctor will perform fluid and imaging tests. Fluid tests involve taking samples of blood, urine, and joint fluid for testing in a laboratory. Imaging tests may include:
The treatment of hip pain depends on the cause. For exercise-related pain, rest is usually enough to allow the hip to heal. This type of pain is typically gone within a few days.
Common Causes Of Pain In Your Hips
Understanding what is causing your pain is the first step in finding the correct treatment or course of action so you can find hip pain relief. Not all discomfort is caused by an underlying hip condition or disease.
Sometimes other factors are to blame, like:
- Wear and tear over time
- Rheumatoid arthritis
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How Is Osteoarthritis Of The Hip Diagnosed
There is no single test for diagnosing osteoarthritis, but often it is diagnosed by an abnormal X-ray that shows characteristic features such as narrowing of the joint and spurring of the joint margins. Your doctor will take your medical history and perform a physical examination. This will include a check of how your hip is functioning and may uncover loss of motion.
Frequently Asked Questions About Hip Pain
Whats the difference between acute and chronic hip pain?Acute pain is the pain you might experience temporarily after a traumatic hip injury like a car accident or fall. Chronic or persistent pain is more long-term and can indicate an underlying condition, such as runners hip or arthritis.
What does serious pain in your hips feel like?Like any bodily pain, hip discomfort can range in severity, from a dull ache to a stabbing sensation. It typically originates in the groin area, where your leg meets your body. With some conditions, you might even feel a clicking or popping in that area.
When should I see a doctor about pain in my hip?Consult a doctor about options for hip pain relief if you experience any of the following:
- You have difficulty reaching your feet to put on socks or shoes
- You cannot move or put weight on your hip
- Pain in your hips that prevents or hinders your daily activities
- You experience intense pain in your groin or buttocks
- You notice a sudden change of appearance in your hip
- Home remedies like ice compresses, heating pads, or over-the-counter medications have not provided hip pain relief within a week
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How To Ease Hip Pain
This article was co-authored by David Schechter, MD. Dr. David Schechter is a physician in Culver City, California. With over 25 years of experience as a family and sports medicine physician, Dr. Schechter specializes in mind-body medicine, preventive medicine, and chronic pain. Dr. Schechter received his MD from New York University and is an attending physician at Cedars-Sinai Medical Center. He was named a Top Doctor by Los Angeles Magazine and Men’s Health Magazine. He has also written several books, including The MindBody Workbook.wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 82% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 635,820 times.
The hip is the largest joint in the human body. It supports most of the body’s weight and is key to maintaining balance. Because the hip joint and hip region are so crucial to movement, arthritis and bursitis in the area can be especially painful. Chronic hip pain is common as the body ages, but there are various exercises and lifestyle changes you can introduce to treat a painful hip. Follow these steps to help reduce your hip pain.
When Should I Call The Doctor About My Hip Pain
Persistent hip pain could be a sign of arthritis or a serious injury. Call your doctor if you have pain that lingers for more than a couple of days. Visit your doctor right away if the pain is making it hard for you to walk or move. If you have hip pain after a fall or car accident, see your doctor immediately.
If your child has hip pain, see your pediatrician to rule out DDH or Perthes disease. Call your pediatrician immediately if your child is having trouble walking or running.
Last reviewed by a Cleveland Clinic medical professional on 03/02/2020.
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What Causes Osteoarthritis Of The Hip Joint
The causes of osteoarthritis of the hip are not known. Factors that may contribute include joint injury, increasing age, and being overweight.
In addition, osteoarthritis can sometimes be caused by other factors:
- The joints may not have formed properly.
- There may be genetic defects in the cartilage.
- The person may be putting extra stress on their joints, either by being overweight or through activities that involve the hip.
When To See A Doctor
Most of the time you can treat your hip pain yourself with simple self-help treatments. If your pain is extremely bad or hasnt improved after two weeks of regularly taking painkillers, you should see your doctor.
You should see your doctor straight away if:
- youve had a fall or injured your hip
- the pain is getting worse
- youre having difficulty with daily activities, for example walking, going up stairs or leaning forwards when sitting
- you feel feverish or unwell, or youve been losing weight.
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Gentle Exercise Or Stretching
If your pain keeps you from moving as well as you once did, gentle exercises and stretching can help keep you active and obtain hip pain relief. Plan to exercise when your aches and stiffness are at a minimum. Stretching after a warm shower or bath is an excellent option as muscles are usually relaxed.
How Hip Pain Can Affect You
As your hips play such a big part in keeping you mobile, hip pain can make all kinds of daily activities painful, or even impossible. Just getting out of bed, going for a walk or climbing stairs may hurt, not to mention going for a run. In severe cases, you may not be able to move or put any weight on the affected hip or leg, in which case you should see your doctor.
*Arthritis Foundation National Office: http://www.arthritis.org/about-arthritis/where-it-hurts/hip-pain/hip-anatomy.php **GSK Global Pain Index Research 2014 full report p. 62
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Comprehensive Hip Arthritis Treatment In North Dakota
At The Bone & Joint Center, our caring and highly-skilled orthopedic surgeons specializing in treating hip arthritis will can track how much your arthritis has progressed and recommend the best suitable treatment options to enhance your life.
To schedule an appointment, please call The Bone & Joint Center at 946-7400 or 900-8650 or submit a request now. Our friendly staff looks forward to seeing you in one of our 9 convenient locations in North Dakota.
Medical Interventions For Hip Pain
In any case, the first course of action would be towards non-surgical interventions to manage any hip pain issue. Pain medications and anti-inflammatory drugs will be initially prescribed. In some cases, your medications will include those that are needed to treat underlying conditions. For instance, antirheumatic drugs are given to manage rheumatoid arthritis. Furthermore, there are also patients who will do well with pain relief injections, such as corticosteroids, which are administered directly into the hip joint or surrounding tendons with the intent to maximise therapeutic outcomes.
Besides pharmacologic treatments, patients with hip joint pain may also do well with physical therapy and rehabilitation. These may include physical, aquatic, and posture therapies.
Besides the usual interventions, researchers studied other ways to manage pain. This includes treatments like nerve blocks, muscle relaxation therapy, acupressure, neurostimulation, gait retraining and traction.
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What Is Hip Resurfacing
Hip resurfacing is a surgical option that can provide relief while delaying hip replacement surgery. In hip resurfacing, the diseased hip joint surfaces are removed surgically and substituted with metal. However, the entire femur bone is preserved. That makes future hip replacement surgeries possible. Rather than removing the ball of the hip socket, the surgeon covers it with a metal cap.
Lab Tests And Injections
Your doctor may also perform a joint aspiration test, in which they take a sample of fluid from the hip joint to determine the best treatments to bring you hip pain relief. Thats because they use these tests to see whats happening in your hip. Specifically, theyll check if there is any infection in the fluid, and drawing the fluid sample may even alleviate swelling in the joint.Injection of a corticosteroid along with a local anesthetic may also be helpful in relieving symptoms of hip pain. There are two kinds of injectionsone is put straight into the hip joint, and the other is put into the hip bursae or jelly-filled sacs. To inject into the hip joint, a radiologist performs a short, image-guided procedure. An injection into the hip bursae is performed in the office. Your orthopedic surgeon can determine which type of injection may give you the best chance for pain relief.An injection may provide temporary or permanent relief. If your pain and inflammation return, additional injections may be needed. Any additional injections have to be given at least a few months apart, determined by your surgeon about what will be best for you. It is important to limit the number of injections you receive, as prolonged corticosteroid injections may damage the surrounding tissues.
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How Are Neck And Shoulder Pain Treated
The treatment of soft tissue neck and shoulder pain often includes the use of anti-inflammatory medication such as ibuprofen or naproxen . Pain relievers such as acetaminophen may also be recommended. Depending on the source of pain, drugs like muscle relaxers and even antidepressants might be helpful. Pain also may be treated with a local application of moist heat or ice. Local corticosteroid injections are often helpful for arthritis of the shoulder. For both neck and shoulder pain movement, exercises may help. For cases in which nerve roots or the spinal cord are involved, surgical procedures may be necessary. Your doctor can tell you which is the best course of treatment for you.
Urgent Advice: Ask For An Urgent Gp Appointment Or Get Help From Nhs 111 If:
- you have severe hip pain that started suddenly but you’ve not had a fall or injured your hip
- your hip is swollen and feels hot
- the skin around your hip has changed colour
- you have hip pain and feel generally unwell and have a high temperature or feel hot and shivery
You can call 111 or get help from 111 online.
- Severe pain:
- always there and so bad it’s hard to think or talk
- you cannot sleep
- it’s very hard to move, get out of bed, go to the bathroom, wash or dress
- Moderate pain:
- makes it hard to concentrate or sleep
- you can manage to get up, wash or dress
- Mild pain:
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