Whilst leg pain is a general occurrence following an injury, there are numerous non-traumatic sources of leg pain. While numerous causes of hip pain can emerge from the joint itself, there are several structures near the hip that can equally be the source of pain . This article will discuss how to reduce hip and leg pain.
How to reduce hip pain
Start the day with exercise
Having the bridge exercise in the morning activates and engages the muscles. This exercise is a great method of isolating and strengthening the hamstrings and gluteus muscles. In addition, it strengthens the abdominal and lower back muscles.
Icing the joint
This can reduce inflammation and aid with hip pain. If it is extremely painful, the person should ice four or five times a day for approximately ten to fifteen minutes. This involves using an ice pack, wrapping a towel around the joint and placing it where there is pain.
Use heat in case of arthritis
Warming up a hip-joint affected by arthritis can soothe the joint. Heat should not be used if the hip pain is as a result of bursitis since it can worsen this kind of inflammation.
This can alleviate bursitis pain. One must feel a stretch from the top of the hip bone down the side of the leg to one's knee. The stretch should be held for 30 seconds and repeated once or twice.
Strengthening inner thighs
This also helps in supporting the hips. It involves lying on one's back and placing a ball between the knees and squeezing. A Pilates ring or hard pillow will equally work. One should begin with a set of ten repetitions and build up to three sets.
Strengthening outer thighs
If one has hip arthritis, the person should work on building muscles in their outer thigh for further support. Similar to strengthening the inner thighs, one should start with a set of ten repetitions and build up to three. This is followed by repetition on the other side unless it is extremely painful. However, this exercise can worsen symptoms if hip pain is from bursitis, burning leg and leg numbness.
How to reduce leg pain
Stay hydrated since leg pain is frequently caused by slight or severe dehydration. Attempt to avoid caffeine which acts in a diuretic form. Avoid exercising excessively. Overworking the leg muscles without appropriate conditioning will generate muscle fatigue. Acetaminophen and Ibuprofen can aid in reducing discomfort and swelling while relieving leg pain. Stretch the calf muscles frequently, particularly prior to and after any exercise. Take into consideration the food eaten. A calcium and potassium diet can aid in relieving leg pains.