Rest the hip and avoid activities that worsen the pain
Apply ice for 15–20 minutes several times a day for the first 48 hours
Use heat after the first 48 hours if it helps reduce stiffness
Take over-the-counter pain relievers if safe for you
Do gentle stretching and light range-of-motion exercises
Avoid sitting or standing in one position for long periods
Sleep on the unaffected side with a pillow between your knees
Use supportive shoes and avoid high heels
Maintain a healthy weight to reduce pressure on the hip
Try low-impact activities such as walking, swimming, or cycling
Use a cane or walker if needed to reduce weight on the hip
See a doctor if the pain is severe, lasts more than a few days, or follows an injury
Seek urgent care if you cannot bear weight, have swelling, fever, redness, or numbness