Rest the hip and avoid activities that worsen the 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 and range-of-motion exercises
Try low-impact exercise such as walking, swimming, or cycling
Maintain good posture when sitting and standing
Use supportive shoes and avoid high heels
Sleep with a pillow between your knees if lying on your side
Avoid sitting for long periods and stand up often
Lose excess weight if needed to reduce joint stress
Massage tight muscles around the hip
Use a cane or walker if walking increases pain
See a doctor if the pain is severe, lasts more than a few days, or follows an injury