Help for Hip Pain

Your hip is one of your largest joints and you use it constantly. Your hip joint helps you walk, climb stairs and even balance. So, when you feel those first twinges of pain, it’s time to act.

Your first step? “See your primary care doctor,” says Akira Yamamoto, MD, a Sutter orthopedist in Mountain View. “Although rare, hip pain can be caused by infection or metastasis. You want to rule out those problems right away.”

Next, see an orthopedist to get the right diagnosis. Many problems can cause hip pain, including bursitis, bad running form, and even improper shoes. But the most common cause of hip pain is osteoarthritis, the breakdown of cartilage in your hip joint that occurs with age.

About 80% of older adults have some degree of osteoarthritis, and of those more than half have pain or stiffness as a result. Fortunately, there are steps you can take to manage hip pain at home, and effective treatments when you can no longer ease hip pain on your own.

1. Rest and Modify

Hip pain usually worsens with high-impact activity such as running, playing tennis or basketball — even taking a Zumba class. “You have to cut out the activities that pound the hip joint,” Dr. Yamamoto says. “Give yourself a period of rest.”

2. Strengthen and Stretch

Turn to low-impact exercises that strengthen your core, such as planks, bridges and crunches. Also focus on activities that help keep your hip joint limber and flexible. Try yoga, Pilates, swimming, aqua aerobics, cycling or long walks. And if you need to lose a few pounds, here’s some motivation: Weight loss can help ease joint pain if you’re overweight.

Remember, don’t push yourself too far too fast. Instead, find an activity you enjoy. You’ll be more likely to stick with it. 

3. Get Physical Therapy

It’s hard to know how to strengthen the exact muscles that support your hip. Ask your doctor if you should see a physical therapist to get professional tips. A physical therapist can show you how to strengthen the precise muscles around your hip, and how to stretch safely.

4. Reduce Inflammation

Try taking ibuprofen or other nonsteroidal anti-inflammatory medicines (NSAIDs) from the drugstore. You can find them in pills or creams. Be sure to discuss whatever you use with your doctor, and plan to eat before you take pills as NSAIDs can be tough on your tummy. Alternating hot and cold packs on your sore joint can also help ease inflammation.

5. Time Your Surgery

When home care no longer helps, talk to your doctor about medical treatments. Corticosteroid injections in the hip may ease pain for some people for several months or longer. And hip replacement surgery is both common and successful.

“When hip pain limits your daily activities — you avoid walks or have trouble climbing stairs — it’s time to seek care from an orthopedic surgeon,” says Dr. Yamamoto.

More than 1 million Americans a year get a hip or knee replacement. Of those with moderate or severe hip pain, about 90% say they have mild or no pain at all five years after surgery.

You want to talk to your doctor early. The sooner you can get surgery, the more likely you are to regain the easy mobility you had before hip pain. Studies show that 80% of people with severe limitations were doing well five years after surgery. But 20% still had problems with their mobility — climbing stairs, getting in and out of cars or going on long walks. Compare that to people with just moderate limitations when they had hip surgery: Only 7% still had limitations after their hip replacement.

The Right Treatment for You

Treatment for your hip pain depends on your age, fitness level and needs. For younger athletes, physical therapy may fix the problem. For older people with severe hip pain, the right approach depends on your goals.

“If you just want to go on short walks with your grandchildren, then good shoes, a stretching routine or even using a cane might be all you need,” says Dr. Yamamoto. “But if you’re having a hard time getting in and out of your car, climbing stairs or enjoying the activities you love, then a new hip joint might be the answer.”

Learn more about joint pain.