Hip pain prevention

Bursitis can cause pain at the side of the hip when rising from a chair and taking the first few steps, climbing stairs, driving, or lying down with direct pressure on the side of the hip. See an illustration of bursitis of the hip. Inflammation or a tear of a tendon (tendinopathy) also may cause pain around the hip.

To prevent and ease hip pain during work, play, or daily activities:

  • Maintain a healthy weight.
  • Wear well-cushioned shoes, and avoid high heels.
  • Walk up and down stairs one at a time, leading with your strong leg when you go up stairs or curbs, and with your weaker or sore leg when you go down.
  • Warm up before activities.
  • Avoid activities that make one side of the pelvis higher than the other, such as running in only one direction on a track or hiking or doing yard work sideways on a slope. Keep your hips level.
  • Sleep on your uninjured side with a pillow between your knees, or on your back with pillows beneath your knees.
  • Stretch after an activity, when your muscles are warm.

Last Updated: December 17, 2008

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