Hip Pain Over 60? Try This One Simple Trick for Relief

Common Causes of Outer Hip Pain Over 60

Outer hip pain in older adults is often caused by irritation of soft tissue structures, not arthritis. These include:

• Gluteus medius and minimus muscles
• Tensor fasciae latae (TFL)
• Iliotibial (IT) band
• Bursa on the outside of the hip

These tissues can get irritated when they stretch over the hip during walking, especially if you have weakness that causes a “hip drop” while standing on one leg.

One Simple Trick for Immediate Hip Pain Relief

To relieve hip pain fast, try this simple technique using a tennis ball:

1. Find a tender spot around your outer hip — just above or behind the bony points.
2. Lean against a wall with the tennis ball pressing into that sore spot.
3. Hold pressure gently for 1.5 to 3 minutes.

This helps calm down irritated tissues.

You can also use a massage gun in the same area if you prefer. To learn more, watch this video about how to use a massage gun to relieve hip pain.

Improve Balance and Strength with This Standing Exercise

After loosening the area, it's important to strengthen your gluteus medius and minimus. These muscles help keep your hip stable when standing or walking.

Here’s how to do a standing clamshell for better hip stability:

1. Stand with feet together. Slightly turn your knee out like you would in a clamshell exercise.
2. Shift your weight to the standing leg, keeping that external rotation.
3. Lift the other foot slightly. Keep your hips level — don’t let them drop.
4. Hold for 10 seconds, then relax. Repeat up to 10 times.

If you can’t maintain balance or your hip drops, keep your toe on the ground or lightly hold a counter for support.

When to Use a Cane for Hip Pain

If you can't balance on one leg, a cane can help reduce strain while walking.

Use the cane in the opposite hand of your sore hip. Step with the cane and the painful leg at the same time, then follow with your stronger leg.

Use the cane only as long as needed — until your pain improves and you’re strong enough to walk without a hip drop.

Try This Partial Lunge for Stair-Related Hip Pain

For hip pain during stairs, a partial lunge can help strengthen the muscles that control side-to-side movement.

Here's how to do it:

1. Take a wide step forward. Keep your hip, knee, and toes aligned.
2. Turn the front knee out slightly to avoid caving inward.
3. Sit back on the front heel and gently lower into a mini lunge.
4. Only go as low as you can without pain, then push back up.

As you get stronger, go deeper. This movement also helps you get up from the floor more easily over time.

Conclusion

Hip pain over 60 doesn’t have to slow you down.

Start by calming the irritated tissues with a tennis ball, then strengthen the right muscles to keep the pain from coming back. If needed, use a cane temporarily to walk without flaring things up.

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