- avoid activities that aggravate your symptoms, such as running, jumping, or deep squats. At the same time, maintain gentle movement as tolerated to help prevent stiffness.
- Ice strategically – During an acute flare-up, apply a cold pack for about 15–20 minutes at a time, several times a day. Protect your skin by wrapping the cold pack in a cloth.
- Stretch gently – If stretching feels comfortable, focus on the hip flexors, hamstrings, and glutes. Stretch only to the point of mild tension—never pain.
- Consider over-the-counter pain relief – Acetaminophen or NSAIDs such as
If Your Hip Hurts, It’s a Clear Sign That Something May Be Wrong
