Prevent Hip Pain with These Doctor Approved Tips

Preventing Hip Pain  

Did you know nearly 1 in 4 people experience hip pain at some point. Hip pain can be debilitating and make everyday activities difficult to complete without assistance. Pain of any kind, especially the hip, can also lead to depression, anxiety or insomnia. In this article, we will discuss 5 ways to avoid hip pain, including prevention and treatment options for those who already have it! 

In this blog post, we will talk about conditions that can cause hip pain. In particular, we will discuss hip dysplasia, bursitis and arthritis of the hip joint.  

Types of Hip Conditions 

Hip conditions can arise from a variety of reasons. Whether it is hip arthritic condition, hip bursitis or something more serious like avascular necrosis (AVN), there are steps that you should be taking to help prevent further damage and alleviate the hip pain you are experiencing. 

Hip Dysplasia 

Hip Dysplasia is a condition in which there is an abnormal formation or development of the hip joint during infancy or childhood. The condition is generally painless, but some people may experience increased activity and discomfort due to the abnormal formation of the hip joint. Treatment for this type of hip dysplasia can include anti-inflammatory medications and weight management, along with activities such as swimming or hydrotherapy sessions. You can read more on hip dysplasia here. 

Bursitis- Traumatic bursitis can be caused by injuries to the bursae sacs, such as a blow or fall. These types of bursitis are usually painful and can affect one or both hips. They occur most often at joints that perform repetitive motion such as the knees, shoulders, and elbows. Treatment options include the RICE method and anti-inflammatory drugs. The positive of bursitis is surgery is rarely needed. 

Hip Arthritis- This is one of the most common conditions that cause hip pain. Arthritis occurs when there is an inflammatory condition that leads to joint swelling within the hip. The osteoarthritis of the hip can be related to an injury or degenerative changes. Click here to read more about hip arthritis. 


Exercises to Prevent Hip Pain 

It is important to seek the advice of a Physical Therapist before performing exercises on your own at home, however, certain exercises that focus on strengthening the glutes can help alleviate pain. 

See our recent blog on exercises for hip pain here. 


Types of Exercises for People with Hip Pain  

Finding an exercise or way of moving your body that is enjoyable to you is important for both physical and mental health. Once you find something you like, try making it lower impact. Here are a few great options for low impact exercise: 

Exercises to Avoid 

If you enjoy doing the exercises below, speak to your doctor or physical therapist to see if you can continue or find new ways to perform these high-impact exercises. In general, avoid doing too much of the following: 

If Pain Persists, Here are Treatment Options for Hip Pain 

Noninvasive Hip Treatment Options: 

Physical Therapy 

First, you will need to schedule an appointment with your orthopedic doctor so they can prescribe you physical therapy. Most doctors recommend doing 6-8 weeks of PT before any kind of invasive treatment. Physical Therapy is a great way to strengthen certain muscles that support the hip joint and can help manage pain. If your current exercise routine is causing further damage to the joint, your PT will be able to help you form an exercise routine that better suits your needs and health.  


If the hip joint is arthritic, it's important that you find ways to reduce inflammation and alleviate some of the symptoms before they get any worse. Fortunately, there are many over-the-counter medications like Ibuprofen that can do the trick or hip replacement surgery if it becomes too severe. 


If the pain persists, injections may be a short-term solution for the pain. This varies from patient to patient, but for most, the pain will subside for a few months before returning. Steroids are often used to help manage hip pain.  

Where injections may be helpful:  

Preventing pain at the source is often possible with injections. A corticosteroid injection can help to decrease inflammation around a problem area and improve range of motion, thus decreasing pain There are also injections for impingement that reduce pressure on areas of irritation within joints. These injections are painless injections that are done by placing a needle into the joint through the skin. 



Cassie Whittaker Cassie is the Communications Coordinator for Elite Sports Medicine + Orthopedics. She has been writing and reviewing medical content since 2020.

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