Senior experiencing hip pain

How To Ease Hip Pain In The Elderly—Tips & Exercises

Explore your options for hip pain relief & choose what works best for you!

If you’re suffering from hip pain, you know how debilitating it can be. Your hips play an important part in your mobility and most of the movements you do each day. So when they’re not functioning as they should or, worse, are causing you pain, it can have a big impact on your quality of life. There are a lot of ways to ease hip pain in the elderly, but with so many options it can be a little overwhelming deciding what’s best for you. We’re here to help you sort through those options. 

What Causes Hip Pain?

Hip pain can be caused by a range of conditions, but the most common are arthritis, bursitis, tendonitis, and fractures. Arthritis is a condition that causes the inflammation of the hip joint, leading to stiffness and pain. Bursitis is the inflammation of the fluid-filled sacs in the hip joint, while tendonitis is the inflammation of the tendons that connect the hip muscles to the bones. Fractures are usually the result of a fall or trauma and can cause severe hip pain.

Common Non-Surgical Ways to Help Alleviate Hip Pain

There are several non-surgical ways to alleviate hip pain, including:

  1. Rest: Generally, rest is the first option most people try. Resting the hip joint can help alleviate pain and reduce inflammation, but if you have chronic pain this might not be enough.
  2. Heat or Ice Therapy: Applying heat or ice to the affected area can reduce pain and inflammation. This is another more temporary option to help ease flare ups when they happen.
  3. Medications: Over-the-counter pain relievers such as acetaminophen and nonsteroidal anti-inflammatory drugs (NSAIDs) can help relieve temporary pain.
  4. Physical Therapy: A physical therapist can help you with exercises that can strengthen the hip muscles, improve mobility & range of motion. This option is best for those looking to manage chronic pain by fixing the problems that are causing it.
  5. Assistive Devices: Assistive devices such as crutches, canes, and walkers can help take pressure off the hip joint. While this helps to relieve the pain, it’s more of a reactive solution that doesn’t fix the underlying problem like physical therapy, exercise or surgery can.

How To Ease Hip Pain In The Elderly—A Few Simple Tips

If you’re a senior experiencing hip pain, there are several things you can do day-to-day to ease the pain, including:

  1. Maintain a Healthy Weight: Extra weight can put unnecessary pressure on the hip joint, leading to pain.
  2. Wear Supportive Shoes: Wearing shoes with good arch support can help reduce hip pain.
  3. Use Proper Posture: Good posture can help reduce pressure on the hip joint, reducing pain.
  4. Avoid Prolonged Sitting: Sitting can cause hip pain, so it’s important to take breaks and move around regularly.
  5. Spend 20 Minutes A Day Doing Hip Exercises: Gently stretching & strengthening the muscles that support your hips keeps your joints in alignment, reducing friction & pain while increasing hip mobility.

Why Exercise is One of The Best Ways to Reduce Hip Pain

First of all, exercise is one of the most accessible & healthiest ways to reduce hip pain. You can do it from home without any fancy equipment. Secondly, it addresses the real problems that are causing you pain and helps to fix them. Many other options for dealing with hip pain are temporary, “bandaid” solutions. Those types of solutions are more to get immediate, temporary relief, especially during painful flare-ups. If you want real, long-lasting change you’ll need to fix the underlying problems. Surgery is another option to fix certain problems, but it’s often used as a last resort.

Benefits  of exercises for older adults:

  • Strengthens the muscles around the hip joint—which can provide better support and stability for the joint. This can help reduce pressure on the joint and alleviate pain.
  • Improves flexibility and range of motion in the hip joint. When the hip joint is stiff or immobile, it can lead to pain and discomfort. By engaging in regular exercise, seniors can improve the flexibility of their hip joint, reducing pain and improving mobility.
  • Promotes the release of endorphins—which are natural painkillers produced by the body. These endorphins can help reduce pain and promote feelings of well-being. Exercise can also help reduce stress and anxiety, which can exacerbate pain symptoms.
  • Helps maintain a healthy weight—which can reduce pressure on the hip joint. Extra weight can put additional stress on the hip joint, leading to pain and discomfort. By engaging in regular exercise and maintaining a healthy weight, seniors can reduce the risk of hip pain and related conditions.

Types Of Exercises For Seniors With Hip Pain

  1. Walking: Walking is a low-impact exercise that can help improve mobility and reduce hip pain.
  2. Swimming: Swimming is a low-impact exercise that can help strengthen the hip muscles and improve flexibility.
  3. Cycling: Cycling is a low-impact exercise that can help strengthen the hip muscles and improve mobility.
  4. Tai Chi: Tai Chi is a low-impact exercise that can improve balance and reduce hip pain.
  5. Yoga: Yoga is a low-impact exercise that can help improve flexibility, strength, and balance, reducing hip pain.

Hip Exercises To Reduce Pain & Fix The Problems Causing It—A 20 Minute Routine

Follow along with Dr. Ben Stevens as he walks you through each exercise step-by-step in the video below:

  • Rolling pin thigh rolls
  • Pelvic rocks
  • Hip flexor holds
  • Tailgates

The exercises in this video will help you strengthen & stretch your hips to improve their function. For best results, check out the full 7 day program. Learn more about the “Chair-Only Hip Renewal Class” (Click Or Tap Here)

Remember, if you’re experiencing severe or persistent hip pain, it’s important to seek medical attention to determine the underlying cause and receive appropriate treatment. 

Now that you know the most common ways to ease hip pain in the elderly, you can start exploring different options (and different combinations of those options) to start reclaiming a pain-free life! With the right management strategies, it’s possible to reduce hip pain and improve mobility and quality of life.


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