Page 18 - Florida Sentinel 10-18-19

Health
USE HEAT AND COLD
Have a bag of frozen veg- gies handy? Wrap it in a thin towel and press it directly onto your hips
to ease pain. Use warmth -- like a hot shower or compress -- to loosen up muscles right before you stretch.
STRETCH, STRENGTHEN, AND STABILIZE
There are also specific ex- ercises that can help with hip pain. They
can work the parts of your body that support these joints, including your legs and core. To get the right routine and form, it’s best to work with a pro- fessional, like a physical therapist. And don’t push yourself -- if you feel pain during a workout, stop.
AVOID HIGH-IMPACT EXERCISE
Movement will help your hips, but this isn’t the time to take up downhill run- ning or kick- boxing. Start
slow with a few minutes on a station- ary bike or elliptical. As soreness gives way to strength, you can bump up the length of your workouts.
WATER WORKOUTS
For the ul- timate low-im- pact exercise, use a pool or spa. Water supports your body and takes some of the
stress off your joints. It also allows for freer, smoother movements and pro- vides good resistance to make your muscles stronger. Talk to your doctor or a physical therapist about exercises that will help your hips.
OVER-THE-COUNTER MEDS
Non-steroidal
anti-inflamma-
tory drugs
(NSAIDs), like
ibuprofen and
naproxen, are a
common way to
take the edge off when your hip hurts. If you can’t take them (maybe because of allergies or stomach problems), try acetaminophen instead. Ask your doc- tor to recommend the best type and dosage for your condition, and to make sure these pain relievers are safe for you.
DON’T WAIT: LOSE WEIGHT
For every 10 pounds of extra body weight you carry, there’s an added 50 pounds of pressure on
your hips and knees. If your joints are feeling the strain, find a weight that works best for you and talk to your doctor about the best ways to slim down. It’ll ease your hip pain and make it easier to move around.
TAKE A LOAD OFF
Your weight isn’t only about body fat: Your hips also absorb the weight of every- thing you
carry in your hands and on your back. To take the pressure off, use a hand- cart for groceries and use luggage with wheels. If you carry a purse, consider a backpack style so the weight is even across your back.
MOVE IT TO LOSE IT
It makes sense to rest your hip until the pain eases up. Once it does, prescribe yourself a daily dose of exercise to
build stronger muscles and keep joint stiffness at bay. Ask your doctor whether low-impact activities like walking, swimming, or yoga would help ease your condition.
PAGE 6-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, OCTOBER 18, 2019