Rest from activities that worsen pain, especially running, stairs, and side-lying on the affected hip
Apply ice to the painful area for 15–20 minutes at a time, several times a day
Use over-the-counter anti-inflammatory medicine if safe for you and approved by your doctor
Sleep on the opposite side or on your back with a pillow between your knees
Avoid prolonged standing, crossing your legs, and sitting on hard surfaces
Do gentle hip stretches and mobility exercises without pushing into pain
Start gradual strengthening for the glutes, hips, and core once pain begins to improve
Use proper footwear and avoid uneven walking surfaces
Consider physical therapy for targeted treatment and faster recovery
Maintain a healthy weight to reduce pressure on the hip
Use a cane or walking aid temporarily if needed to reduce load on the hip
See a doctor if pain is severe, lasts more than a few weeks, or limits walking
Seek urgent care if there is fever, redness, major swelling, or inability to bear weight