Steps To Recover From A Sprained Hip

A sprained hip can keep you in bed for long. Hips are very delicate joints in the body and you need be very careful for a complete recovery from sprained hips. Your hip muscles are attached to your thighs and sprained hips will restrict your leg activity as well. It may be hard for you to even lift your legs when your hip muscles are injured.

You need to follow a strict regime of rest for a complete recovery from a sprained hip. You need to first rest your lower body completely and then take slow steps to make your hip muscles flexible again. There is no alternative to rest when it comes to your hips. It is also important to know where the injury lies. A sprain usually affects the muscles.

Here are some steps to have a complete and natural recovery from a sprained hip.

Rest Lower Body

You need to rest your entire lower body completely at least for a week. Do not walk, run or even lift your legs. This period of rest will ensure that your torn muscles get time to heal. You may have to sleep in a particular position for the duration of this period of rest. The sleeping position will depend on the type and place of injury.

Apply Ice

Apply an ice pack every couple of hours at the spot of the injury. When you have a sprained hip, there can be internal bleeding in the muscles. The ice stems the flow of blood and stops your hip muscles from getting any more inflamed. It may also numb your senses and provide some pain relief.

Don't Strain Your Hips

After the period of rest, you need to go through a period of abstinence. Go slow on your movements and don't do anything to cause any wear and tear to your hip muscles. Any activity that causes you hip or leg pain must be stopped immediately. Any stress to your hip muscles at this stage might make the sprain relapse.

Flexing Hip Muscles

After a week of rest and another one period of careful movement, your hip muscles are substantially healed. Now you need to work on making your hips flexible again. Kneel on one knee and keep the other leg in front of you. Do this slowly and without any jerks. This stretching exercise helps to flex your hip muscles. Another stretching exercise will put some strength back into your thighs. Stand on one leg and bend your other leg backwards. Hold your ankle with your hand. Do this alternatively with both hands.

These are the steps that can help you recover from a sprained hip systematically.