Hip Injuries, Age 12 and Older

Home treatment may help relieve hip pain, swelling, and stiffness.

• Rest. Try to rest and protect an injured or sore area. Stop, change, or take a break from any activity that may be causing your pain or soreness.
• Ice will reduce your pain and swelling. Put Reference ice or cold packs on the injured area immediately. Put ice on for 20 minutes out of every hour and do this 4 or more times in the first 1 to 2 days. Wrap the ice in a wet towel. Do not put the ice right on the skin. Do not fall asleep with an ice pack on your skin.
• Sleep on your uninjured hip with a pillow between your knees, or sleep on your back with pillows beneath your knees.
• Gently massage or rub your hip to relieve pain and help blood flow.
• For the first 1 to 2 days after an injury, do not do things that might increase swelling, such as taking hot showers or use hot tubs, hot packs, or alcohol beverages.
• Do not use aspirin for the first 24 hours after an injury. Aspirin may cause more bruising under the skin.
• After 2 to 3 days, if you do not have swelling or the swelling is gone, you can put Reference heat on the area. Moist heat with a hot water bottle, warm towel, or a heating pad set on low may feel good on your hip. You can carefully begin normal activities and gentle stretching.
  • Reference Prone buttocks squeeze, to strengthen the buttocks muscles. These muscles support your back and help you lift with your legs.
  • Reference Pelvic tilts Opens New Window Reference Opens New Window, to stretch the lower back
  • Reference Hamstring stretch Opens New Window Reference Opens New Window, to stretch the muscles in the back of the thigh
  • Reference Hip flexor stretch Opens New Window Reference Opens New Window, to stretch the muscles in the hip that help the hip glide and work smoothly

Do not smoke. Smoking may delay healing because it interferes with blood supply and tissue healing. For more information, see the topic Reference Quitting Smoking.

Cast care tips

If you have a cast, see Reference cast care tips.

Symptoms to watch for during home treatment

Reference Call your doctor if any of the following occur during home treatment:

• Pain or swelling develops.
• Reference Signs of infection Opens New Window develop.
• Numbness, tingling, or weakness develops.
• Pale, white, blue, or cold skin develops.
• Symptoms do not get better with home treatment.
• Symptoms become more severe or more frequent.

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