Our needs are always changing and evolving. This is especially true for older adults, who may find it more challenging or painful to engage in their favorite activities or stay active.
While there are many ways we can adjust our practices to support these changing needs, it’s important to listen to our bodies when we feel pain or discomfort.
One common type of pain for older individuals is hip pain, which can develop for many reasons. The good news is that there are many different ways to begin addressing and managing hip pain and joint pain right at home.
What Causes Hip Pain?
Hip pain can develop for a few reasons. One of the most common causes of hip pain is arthritis, specifically osteoarthritis and rheumatoid arthritis. Essentially, these conditions cause the hip joint to become inflamed and the bones to weaken.
The cartilage in the hip also begins to break down, which means you have less cushioning around the bone. This can cause both pain and joint weakness, which can make you more likely to experience hip fractures or injuries.
Another potential cause for hip pain is bursitis, which is when the bursae become inflamed due to overuse. These injuries don’t just affect your independence — they can also have effects on mental health.
How Can You Ease Hip Pain in Elderly Individuals?
Fortunately, there are simple steps you can take to ease hip pain and get back to the life that you love. Here are a few tried-and-true methods you can try.
Use Cold and Heat
If your hip pain is just getting started, ice can be a great way to get some much-needed relief. Frozen vegetables and ice packs can help reduce swelling and irritation, which can also help address the source of the pain.
It’s generally best to wrap the frozen materials in a towel to prevent damage to the skin and apply them for about 20 minutes at a time. If the cold is working for your pain, you can typically use your cold pack up to five times a day.
In the beginning, you’ll typically want to avoid applying heat to the injury. That said, if you experience chronic hip pain or pain that lasts more than six weeks, heat may be able to help.
If you apply heat too early, it can actually worsen hip problems, but after long periods of pain and tightness, heat can actually help loosen up tension. It essentially works by encouraging blood flow to the muscles around the hip, which can tighten due to the pain and reduced movement. With the tension relieved, you may also find that your pain temporarily eases, too.
Try Over-the-Counter Pain Relief
Another way to temporarily relieve pain in the hip is with over-the-counter pain relievers. Non-steroidal anti-inflammatory drugs (NSAIDs), such as Advil, Motrin, and Aleve are designed to help reduce inflammation. By reducing the inflammation in areas around the swollen hip joint and muscles, you can get the relief you need and maybe even increase your range of motion.
The good news about pain relievers is that they work quickly, providing relief in as little as 20 minutes and full relief in just a few hours. By relieving some inflammation over time, they can even help the muscles loosen up and relieve swelling, which may also help with your pain.
Reduce the Pressure
It’s very important to listen to your body if you’re experiencing any kind of pain or discomfort, especially when it comes to your hips. One of the best things you can do to help ease pain in the hips is to remove any kind of pressure or strain on the area.
That means making sure that you sit and sleep in positions that don’t put any weight on the hip and avoiding excessive exercises or movements until you’ve found a treatment that works. It may also be helpful to use mobility aids, like walkers, until your hip heals or the swelling goes down.
Visit a Physical Therapist
One of the ways you can learn about the best movement and low-impact exercises for your hip pain is with the support of a physical therapist. Not all movement is helpful for managing hip pain, and some types of stretching and activity can actually worsen the pain or put extra strain on the injured joint.
A physical therapist can work with your body’s specific needs to help reduce swelling and strain. They can also provide you with some activity guidelines that can help ease your pain and maybe even prevent injury in the future.
Support Weight Loss
There are many reasons we may experience obesity, especially as we age. That said, obesity can cause excess strain on the joints and may lead to loss of mobility or discomfort in the hips, knees, and ankles.
Losing weight can help to reduce some of the pressure on the essential joints, which can help ease your pain and increase your ability to stay active. If you’re looking to lose weight, we recommend talking to your healthcare provider to come up with a weight loss plan that will support your health.
Address the Root Cause
There are many reasons we may experience pain in the hip, including hip arthritis, joint replacements, and other health conditions. When you understand the root cause behind your hip problems, you can develop targeted ways to ease your pain.
While some types of hip and knee pain can be caused by normal wear and tear, others can be related to hip injuries, inflammation of the ligaments, or even hip replacements.
It may even be as simple as changing chairs or bedding to mitigate the effects of arthritis or losing weight to reduce pressure on the joints. The more you know about the root cause of your hip pain, the easier it can be to address the pain and get back to the activities you enjoy.
The Bottom Line
Acute or chronic hip pain can be common, but that doesn’t mean it has to affect your quality of life. With the right treatment options and mobility aids, you can ease hip pain and improve your range of movement.
You may also want to consider adding some other swaps, like beds that reduce the pressure on your joints and allow for better range of motion and comfort while you sleep. At Transfer Master, we make beds with adjustable options designed to meet your needs at every stage of life.
With options ranging from the sleek Supernal 5 to the multipurpose New Valiant, our beds can adjust with you as you age so you can enjoy the activities and comfort that you’re used to. To learn more about our options, check out our online selection and request a quote.
Sources:
Osteoarthritis (OA) | Arthritis | CDC
Hip Arthritis | John Hopkins Medicine
What Is a Physical Therapist and How Can Physical Therapy Help Me? | National Council on Aging
