While some exercises can be quite helpful when it comes to preventing hip pain, consider how your body responds to them and stop doing them if you feel discomfort.
Pain in the hips of a common condition that can be caused by several factors. If you feel uncomfortable or uncomfortable, look at these 6 tips to prevent hip pain.
First of all, it is important to know that the exact location of the pain can provide valuable information about what the cause is. This pain can be caused by inflammation of the hip joints, causing pain inside the hips or in the groin.
If the discomfort of located on the outside of the hips, the upper one of the thighs or the outer one of the buttocks, then it is related to muscle problems. Generally, this type of discomfort is caused by inflammation in the muscles, ligaments, tendons and other soft tissues that surround the joint.
Pain in the hips can also be caused by certain diseases and conditions in other areas of your body, such as the lower back. One of the most common is rheumatoid arthritis or wear and tear or fracture of the joints.
The hips are an important area because the units in the trunk of the body and the lower extremities contribute to stability when walking. Therefore, if you feel tension or rush in this area, you can look at the following tips to prevent pain in the hips.
1. Eat a balanced diet
A balanced diet is important to strengthen the bones and joints. Eat foods that are rich in iron and phosphorus, such as fish, as it helps strengthen the joints.
Furthermore, you need to increase your dose of vitamins A, C and D because they help synthesize collagen.
The following fruits and vegetables are some of the most recommended fruits and vegetables to reduce swelling in the joints:
- Citrus fruits
2. Take supplements of magnesium and vitamin for hip pain
Magnesium is the fourth most numerous mineral in the cells, after calcium, phosphorus and potassium. It helps you produce energy, and synthesize proteins and fats. Magnesium is needed for contraction and relaxation of beauties, to perform functions in the nervous system and to aid your metabolism.
There are also some vitamin supplements that are good for wear and tear on the hips, such as glucosamine sulfate. It is a natural way for you to strengthen that part of the body and the cartilage in general.
Consult your doctor about the benefits.
Do physical activity to prevent pain in the hips
Exercise is necessary to keep the body healthy, and to prevent pain in the hips.
Simple exercises, such as doing bridge exercises in the morning, make your muscles work and activate them. In addition, they can help with your posture for the rest of the day.
If you suffer from rheumatoid arthritis and bursitis, avoid doing high-load activities. Running and jumping can aggravate pain in the hips because the pressure will cause the joints to swell up. When it comes to these conditions, walking is a better solution.
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4. Strengthen your thighs
It is important to strengthen your thighs to prevent pain in the hips because they will give you stability when you walk. If you have osteoarthritis of the hips, try to strengthen your outer thigh muscles so you can get more support.
The muscles of the inner thigh are made up of another group of muscles that help maintain your hips.
- To do this, lie on your back, place a ball between your knees and squeeze.
- Use a football, or a similar ball that is not as elastic when squeezing it.
5. Stretching exercises for pain in the hips
By stretching your muscles in the hips located on top of the mucous sac, which is part of the hip joint line, you can relieve the pain from bursitis.
- Kneel down on the leg causing pain, and hold on to something stable, to maintain your balance.
- Weak pelvis forward while tensing the muscles of your buttocks.
- Next, lean to the side where the hips hurt (for example, to the left if you kneel on your right knee).
- You should feel a stretch from the top of your hip bone.
- Hold the stretch for 30 seconds, and repeat once or twice.
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6. Listen to your body
If you have arthritis or bursitis, you have probably noticed that exercise can help you relieve pain. However, when is it necessary to consider pain in the hips as a sign to stop exercising, or do another type of activity?
If your hips begin to ache during a particular exercise and the pain persists for several hours or even days later, it is a sign that your joints need to rest. It is normal to feel pain the day after exercise, but this should not last or get worse.
Preventing pain in the hips is simple. Simply pay attention to your body and strengthen your muscles and joints. The hips are the support for your legs, so release tension and follow these simple tips to take good care of your hips.
No matter what, do not forget to check with your doctor if the pain is severe and persists.