You may have been born with 2 left feet, however, when your hip discomfort breaks down, you can relieve the pains the same method dancers do. When members of the Washington Ballet have hip pain, they use a home remedy called the RICE method-- this represents rest, ice, compression, and elevation-- to alleviate the pain and get back to their art form.
Amy Humphrey, DPT, a physiotherapist and spokesperson for the American Physical Therapy Association, works with the Washington Ballet and encourages dancers to utilize natural home remedies such as RICE when hip pain sidelines them.
Utilizing RICE for Hip Pain Relief
Anyone can utilize the RICE technique, whether your objective is to slip on a pair of pointe shoes or a set of tennis shoes for a daily walk. Here's what to do.
Rest. The first thing Humphrey informs her patients is to rest, which implies preventing the activities that trigger the pain. "It might mean runners stop running for a week and then start back up at a decreased rate and see how it goes," Humphrey states. She advises resting for at least 24 to 48 hours.
Ice. Using an ice bag to the area where you're feeling the pain can lower swelling and make your hip feel better. If hip discomfort is extreme, Humphrey advises utilizing 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 (peas are fantastic). Wrap a towel around the ice pack to avoid irritating your skin.
Compression. Humphrey utilizes compression by covering a thick Ace plaster around the pelvis and hip.
Elevation. Elevating an uncomfortable joint can minimize swelling and help ease the pain. It's easier to elevate your ankle or knee than your hip, but it's still possible. Humphrey recommends reclining with your feet as much as attempt to get the advantages in your hip.
When you return to your old activity level, how do you understand if you're working too hard? Any sharp or shooting discomfort is not a great indication, adds Humphrey. Likewise, when hip discomfort comes throughout exercise or another activity and sticks around for hours or days later, don't keep going. It's typical to have some muscle pain a day after exercising, however, the pain should go away as you move throughout the day.
Stretches That Ease Hip Pain
Stretching and exercising can also help, as long as you're not experiencing excessive discomfort when you do them. The Arthritis Foundation advises the following stretch after walking:
As soon as you've cooled off by walking at a sluggish pace for five minutes, stand with your best side dealing with a wall. Put your right hand against the wall and somewhat bend your right elbow. Then pick up your left foot and cross it over your right foot. As you keep your best leg directly and your left leg a little bent, gradually move your right hip towards the wall and hold the stretch without bouncing. You ought to feel the stretch in your right outer hip and thigh.
To repeat the stretch on the opposite side, turn so that your left side is dealing with the wall. Cross your best foot over the left and lean in toward the wall with your left hip, making certain to keep your left leg straight and your right leg slightly bent.
Workout for Hip Pain Relief
Workout increases the series of motion in your joint and strengthens the muscles around your hip, but the type of workout you select is essential when you have hip discomfort. To secure your hip joint, these exercises are the favored choices, according to the Arthritis Foundation
Strolling in a shallow swimming pool
Strolling on a flat surface, whether it's outdoors or on a treadmill
Swimming (making certain to kick gently).
Taking a bike flight or riding a stationary bicycle.
Strengthening your upper body.
What to Avoid With Hip Pain.
It's best to skip these activities when you have hip discomfort:
- Workouts that involve moving your leg far from your body, might consist of some yoga postures and Pilates workouts.
- Doing squats with heavy weights (although crouching using a wall for support or while holding a bar without weights throughout your shoulders is fine).
- When hip discomfort interferes with your life, it's good to know that there are things you can do to get relief in the house.