Fifty percent of older adults complain of hip pain. The causes of hip pain are as commonplace as the pain itself. Pinpointing the cause of hip pain should be a priority so that proper treatments can follow. Here are the best ways for seniors to reduce chronic hip pain.
The aging process can trigger a series of events that lead to hip pain. For instance, cartilage damage, inflammation, and stiffness can develop over time as the senior engages in repetitive movements. The ongoing wear-and-tear on the hips can lead to eventual pain.
Hip pain can be the result of numerous causes, like arthritis. Arthritis leads to pain in the front part of the thigh or groin. Similarly, hip osteoarthritis is a chronic joint condition that can cause burning sensations in the hip at night as well as additional forms of nighttime discomfort.
Femoral acetabular impingement is a condition that causes abnormal growth around the hip. Upon physical movements and activities, this condition causes hip pain. Another painful condition, osteonecrosis of the hip, develops when the blood supply to the bone is lost.
Some seniors are prone to falls. If they experience a hip fracture, where the upper quarter of the thigh bone breaks, major health problems, and pain can follow. Referred hip pain is also possible; it occurs when the senior suffers a herniated disc and feels pain in the hips.
How do seniors reduce hip pain?
Hip pain is a condition that can be successfully treated with at-home remedies. However, if pain persists for longer than a week or prevents the senior from performing everyday activities, from hobbies to sleeping and walking, it is important to see a doctor.
1. Take stress off the hip
A neutral position benefits an irritable hip. When the hip is internally or externally rotated or in a position of flexion, the hip becomes stressed. Avoid low chairs, sitting cross-legged, or crossing the legs to remove stress from the hip. Side-sleepers should place a pillow between their knees.
2. Rest when pain occurs
Repetitive strain injuries can occur when older adults begin a new exercise routine. Although the hip is one of the body’s most active joints, it’s important to take a break if pain begins. Do not push through the discomfort, as doing so can worsen pain symptoms.
3. Apply heat or ice
Musculoskeletal pain, like hip pain, can be effectively reduced by applying heat or ice. An acute hip injury responds best to an ice pack. The cold causes the blood vessels to constrict, which numbs the pain. Inflammation is reduced and bruises are minimized.
Conversely, chronic hip pain, like osteoarthritis, responds well to heat. Apply a hot water bottle or heating pad to the affected joint. The steady heat increases circulation to the area, while relaxing tightened muscles and enhancing mobility of the joint.
4. Practice stretching
Incorporating daily stretches into the senior’s routine can be helpful. Pay particular attention to stretching the flexors, hamstrings, quadriceps, hip abductors, and gluteal muscles. Avoid maneuvers where the hip is placed in extreme flexion or rotation. See a physical therapist to learn how to perform the most beneficial stretches.
5. Do strength training
Strength-training exercises better support the hip. Caregivers should schedule exercises twice a week that are specifically designed to strengthen the senior’s gluteal muscles, hip abductors, and quadriceps. Low-impact strength-training is also beneficial and includes exercises, like Tai Chi and aerobics.
6. Maintain a healthy weight
Eating nutritious meals and following a low-impact exercise program are keys to maintaining a healthy weight, which can, in turn, prevent hip pain in the elderly. Riding a bicycle is good for all joints below the hip, but is especially beneficial for the hip.
7. Take pain medication
Over-the-counter drugs, like acetaminophen or ibuprofen, can complement stretching, the application of heat or ice, ample rest, and choosing activities that are the least stressful on the hips. These medicines are recommended when hip pain persists despite efforts to reduce it.
8. Reduce clutter
A messy home is an invitation to falls, injuries, and worsened hip pain. Caregivers are advised to remove clutter from the walkways in the home to protect the senior from falls. Clear fall hazards, like rugs, electrical cords, and random household items from the floor.
9. Use a cane or walker
A cane or walker can limit hip pain in the elderly. Walking aids reduce the weight and stress on a painful hip joint. A properly sized cane is most effective when it is held on the opposite side of the affected hip and moved forward with the impacted leg.
These nine tips can help minimize the hip pain felt by seniors. Older adults who need help with any of the above can rely on the support from Assisting Hands Home Care. Our caregivers are instrumental in preparing balanced meals and encouraging care recipients to remain physically active.
Our in-home care is vital to the overall health and well-being of seniors of all ability levels. Caregivers assist elderly care recipients with the activities of daily living. We shop for groceries, do light housekeeping, perform fall-risk assessments and help with personal hygiene tasks, like bathing.
Additionally, if your aging loved one is scheduled for physical therapy to address hip pain or any other health condition, we provide safe transportation to and from the clinic. When the senior is prescribed medications, our reliable caregivers provide timely medication reminders.
Assisting Hands Home Care provides a wide range of services that fulfill the non-medical needs of seniors. We are available for post-surgical care, overnight care, respite care, live-in care, compassionate Alzheimer’s and dementia care as well as hospice care at the last stage of life.
Families place full trust in the qualified care from Assisting Hands Home Care. Our licensed, bonded, and insured professionals deliver the highest level of elder home care. We are privileged to serve seniors in Sarasota, Florida, and the neighboring areas at (941) 315-2336. Call today to schedule an in-home consultation.
