Rest the hip and avoid activities that worsen pain
Apply ice for 15 to 20 minutes several times a day
Use heat to relax tight muscles
Do gentle hip stretches
Do low-impact exercises like walking, swimming, or cycling
Strengthen the glutes, core, and hip muscles
Maintain a healthy weight
Wear supportive shoes
Avoid sitting for long periods
Use proper posture when standing and sitting
Sleep with a pillow between the knees if needed
Try over-the-counter pain relief only if appropriate for you
Massage tight muscles around the hip
Stay hydrated
Increase activity gradually
Stop movements that cause sharp pain
See a healthcare professional if pain is severe, persistent, or worsening