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How to Stop Suffering From Shooting Hip Pain (You’ll Only Need 10 Minutes a Day)

The hips and hamstrings serve as your bodyguard and driver: they protect your vital organs and provide leg mobility so that they can take you from point A to point B. But an unsuccessful fall or a blow to the knee is often enough to dislocate the hip joint. And a clumsy movement can lead to pain in the hamstrings.

We at Bright Side have collected important information about pain in the hips and hamstrings.

Why do your hips hurt?

There are a lot of reasons that can cause hip pain. Those include:

  • Joint inflammation
  • Contusion
  • Hip fracture
  • Dislocation
  • Arthritis
  • Tendinitis
  • Osteoporosis
  • Sciatica
  • Leukemia
  • Bone cancer


To deal with the pain, you should visit your doctor and get yourself checked out.

Still, if the pain in your hip is unbearable, and the appointment is not as soon as you’d like it to be, here’s a list of home remedies that can be useful in the meantime:

  • Elevate your knee or ankle to relieve the pain. It will reduce the swelling around the painful joint.
  • Rest. Do not require much from your hip. Try not to do things that can increase the pain. For example, go to work by car, not on foot; use the elevator, at least until your hip stops aching.
  • Make a cold compress. Crumble the ice, place it in a plastic bag, cover your thigh with a thin towel, and hold the ice on the sore spot for 10 minutes.

  • Warm up. Use a heating pad. Select a low or medium heating level. You can also lie in a warm bath. The water should be around 32°C. Ideally, it shouldn’t exceed your body temperature.

  • Take a pill. Don’t endure the pain. Take whichever pain reliever works best for you.


Both to relieve and prevent the pain, you can go to the nearest pool and walk in the water. Due to the buoyancy, the water will lift some of the load from your hip and allow you to move without feeling pain.

Stretch your muscles every day. It helps restore elasticity. Thus, you not only restore the working capacity of the hip but also prevent possible injuries in the future. Try to start with these 3 stretching exercises:

  1. Lying on your back on the floor, put your right ankle on your left knee. Then lift the straightened left leg. Put your hands on your hip and pull your leg to your chest. You will feel how the muscles in the right buttock will stretch. Hold the pose for 10-15 seconds, then change your legs.
  2. Stand facing the table and put the lower part of the right foot on the table so that the hip bends. The right leg should be perpendicular to the body. Lean over your right foot. Fix the pose for 10-15 seconds. Then change your legs.

3. Sitting on the floor, connect the heels, and then push your legs as close to the pelvis as possible. Try to lower your knees to the floor. Hold the position for 10-15 seconds. Repeat 3 times.

4. Stand up. Pick up the pencil or pen off the floor with your toes. Hold it for 10 seconds. Repeat the exercise 5 times for each leg, 2-3 times a week. It will strengthen the knee joint and relieve tension from the hip.

5. Lie on your back. Bend your knees. Put your left heel on your right knee. Pull your right leg toward you with your hands. Feel the stretch in the muscles of the left leg. Hold the position for 10 seconds. Repeat 10 times. This exercise stretches the quad muscles and relieves tension from the hip.

Do these exercises at least once a day. But if you feel pain, stop doing them right away.

Why do your hamstrings hurt?

The reasons you may experience pain in the hamstrings are almost the same as for hip pain. But there are a couple more:

  • Osteochondrosis
  • After-workout overload
  • Arthrosis
  • Piriformis syndrome
  • Bunion
  • Trauma


If the pain is really bad, you should visit your doctor in order to get X-rays and an MRI.

The first aid should include these actions:

  • Rest.
  • Apply an ice pack to the affected area for 10 minutes.
  • To reduce the swelling, bandage your thigh with an elastic band.
  • Use a pillow to elevate your leg above your heart.

In order to prevent hamstring pain and speed up the recovery process, you can eat specific foods. These products contain vitamins A, C, sulfur, and enzymes that have an anti-inflammatory effect:

  • Pineapple
  • Ginger
  • Onion
  • Carrots
  • Oranges

Exercise with a foam roller

It’s easier to avoid injuries than to treat them: exercising with a foam roller will help prevent those that are associated with tension and the overstrain of the muscles.

Try this exercise with a foam roller.

  1. Take the roller, sit on the floor, stretching your legs in front of you. Place your hands behind on the floor with your fingers looking in the opposite direction from the body.
  2. Place the roller under the muscles of the back surface of one hip. Bring the ankle of the other leg to the level of the knee.
  3. Raise the pelvis so that the weight of the body falls onto the hands and roller. Move forward and backward so that the roller moves under the muscles.

Have you ever experienced pain in your hips or hamstrings? Maybe you have more tips on how to deal with it? What helped you? Share with us your experience!

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