Unusual pain, swelling or stiffness after exercise may be a sign of injury, but it can also be your body's response to a workout that uses your muscles in new or more intense ways. If your hip bothers you after your workout, try icing. If the pain persists for more than 72 hours, is severe or becomes worse rather than better, talk to your healthcare provider, as it could be the sign of a more serious injury.
Step 1
Fill an ice pack. Use a combination of ice and water so that the pack molds to the shape of your hip. Use a plastic zipper bag to hold the mixture and wrap in a hand towel before placing on the skin.
Step 2
Apply the ice pack to your hip. Alternate between rubbing the pack around on your skin to provide an ice massage and laying the pack in place on your hip.
Step 3
Time each icing session. Keep an eye on the clock because you can damage your skin by leaving the ice in place for too long. Don't leave the ice on your hip for longer than 20 minutes a session, and wait at least 45 minutes between icing sessions.
Step 4
Repeat as often as you like. You can do one icing session after each workout, two to three sessions a day, or ice every hour. Your skin should return to body temperature and no longer be bright pink before starting a new session.
Things You'll Need
- Plastic zipper bag
- Hand towel
- Watch or clock
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