Hip pain on the outside, also known as lateral hip pain, can be quite uncomfortable and limiting. However, there are several strategies and treatments that can help alleviate this pain and improve your overall mobility.
One common cause of hip pain on the outside is iliotibial band syndrome (ITBS), where the iliotibial band, a thick band of connective tissue that runs down the outside of the thigh, becomes irritated. To manage ITBS, it is important to rest and avoid activities that exacerbate the pain. Applying ice to the affected area for about 15 to 20 minutes several times a day can help reduce inflammation. Additionally, using nonsteroidal anti-inflammatory drugs (NSAIDs) can help relieve pain and reduce swelling.
Physical therapy exercises can also be beneficial in addressing hip pain on the outside. Strengthening exercises targeting the hip muscles, such as the glutes and hip abductors, can help provide stability and support to the hip joint. Stretching exercises that target the iliotibial band and surrounding muscles, such as the quadriceps and hamstrings, can help increase flexibility and reduce tension on the outside of the hip.
It is also important to assess your footwear and running technique if you are a runner, as improper footwear or running form can contribute to hip pain. Wearing supportive shoes and taking shorter strides can help alleviate stress on the hip joints.
In some cases, medical interventions such as corticosteroid injections may be necessary to relieve severe pain and inflammation. However, it is important to consult with a healthcare professional or orthopedic specialist before considering any medical interventions.
Overall, managing hip pain on the outside involves a combination of rest, ice, NSAIDs, physical therapy exercises, and potentially medical interventions. It is important to listen to your body, avoid activities that worsen the pain, and seek professional guidance for an accurate diagnosis and appropriate treatment plan.
What causes pain on outer side of hip?
Long-term wear and tear, an injury, or both can result in gluteus medius tears or tendonitis. This causes weakness and pain to the outside of the hip. It’s typically treated with: RICE method (rest, ice, compression, elevation)
How do you stretch a sore outer hip?
– Sit on the floor with both legs out in front.
– Bend the legs at the knees and press the soles of the feet together.
– Place a hand on top of each knee and gently push them both down toward the floor. …
– Hold the stretch for 10 seconds and then relax.
How do I stop my outer hip from hurting?
– Get physical therapy. A physical therapist will teach you stretching and strengthening exercises to help strengthen surrounding muscles, which can be very effective for outer hip pain. …
– Use heat. …
– Switch your sleeping position. …
– Modify activity. …
– Use over-the-counter (OTC) medication.
What does pain on the outside of your hip mean?
Problems within the hip joint itself tend to result in pain on the inside of the hip or the groin. Hip pain on the outside of the hip, upper thigh or outer buttock is usually caused by problems with muscles, ligaments, tendons and other soft tissues that surround the hip joint.
