1. Start Your Day With Exercise

Exercises that strengthen and stretch the muscles that support your hips can reduce pain and increase your range of motion, according to the American Academy of Orthopedic Surgeons (AAOS). The bridge is one exercise recommended by the Arthritis Foundation. It works your gluteus muscles (the muscles in your buttocks) and hamstrings (the back of your thighs) and stretches the front of your hip. Lie on your back with your legs bent and your feet flat on the floor, hip-width apart. Press down through your ankles and raise your buttocks off the floor while you tighten your abdominal muscles. Keep your knees aligned with your ankles and aim for a straight line from knees to shoulders, being sure not to arch your back; hold this position for three to five seconds and then slowly lower your buttocks back to the floor. Start with one set of 10 and build up to two or three sets.

2. Stretch to Ease Stiffness

The AAOS suggests this stretch for the sides of your hips: Stand with your left hand against a wall or a chair for support. Cross your left leg behind your right. Lean your upper body to the right and push your hips to the left until you feel a stretch along the outside of your hip. Hold the stretch for 30 seconds and repeat four times. Do the same on the other side.

3. Strengthen Outer Thighs

Strengthening is very important to reduce hip pain. To build up the muscles in your outer thigh, lie on your pain-free side and lift the leg with arthritis up about six inches, hold for five seconds, and lower it again. Aim for 8 to 12 repetitions. Repeat on the other side unless it is too painful. You can also do the exercise standing. Boost your workout by using a resistance band to add intensity.

4. Strengthen Inner Thighs

This is another muscle group that helps support your hips. Lie on your side, with a folded towel under your hip if you need more cushioning. Bend your top knee and bring it forward to the floor for support. Raise your lower leg about six inches, hold for five seconds, and lower it again. Start with eight repetitions and work up to 12. Repeat on the other side.

5. Work Out in Water

Be careful with the exercises you choose for cardiovascular health so you don’t put extra stress and pressure on your joints. The Arthritis Foundation says swimming and water aerobics are wonderful ways to work out without hurting your hip joints.

6. Avoid High-Impact Activities

Running and jumping can make hip pain worse, so it’s best to avoid them. The AAOS recommends switching to lower-impact choices, like walking or cycling.

7. Cool Inflammation With Ice

Icing your hip joint can lower inflammation and help with pain, according to the Arthritis Foundation. Use an ice pack, wrap a towel around it, and put it where you feel the pain. Do this for about 10 to 15 minutes at a time, up to four times a day. Try it right after you exercise if you have pain or swelling.

8. Use Heat for Arthritis

Warming up an arthritic hip joint with a hot shower or bath can soothe your joint. The Arthritis Foundation notes that heat increases blood flow in the injured area and promotes healing. It may improve your workouts if you lie on a heating pad for a few minutes before you start. Check with your doctor first if you have bursitis. Heat can aggravate a recent injury.

9. Lose Weight for Arthritis Relief

If you have osteoarthritis in your hip, the type of arthritis that results from wear and tear of the cartilage in your joint, the AAOS says losing even a few pounds can help offset pressure on the joint and relieve hip pain. It can also keep bursitis from getting worse.

10. Listen to Your Body

You’ve probably noticed that exercise can actually help relieve your pain. But when is pain a sign that you should stop exercising or doing a certain activity? Experts from the Arthritis Foundation say it’s normal to feel some soreness the day after exercising, but the pain shouldn’t linger or become worse. Also, if you experience a sharp or shooting pain, stop the activity immediately and talk to your doctor or physical therapist.