Rest the hip and avoid activities that worsen pain
Apply ice for 15–20 minutes at a time during the first 48 hours
Use heat after the first 48 hours to relax tight muscles
Take over-the-counter pain relievers if safe for you
Do gentle hip stretches
Do low-impact exercise such as walking, swimming, or cycling
Maintain a healthy weight to reduce joint stress
Wear supportive shoes
Avoid sitting for long periods
Use proper posture when standing, sitting, and lifting
Sleep with a pillow between your knees if lying on your side
Strengthen the hip, glute, and core muscles
Massage tight muscles around the hip
Use a cane or walker if needed to reduce pressure
See a healthcare professional if pain is severe, persistent, or after an injury