Try staying active by biking, swimming, or walking since it can help keep your joints working properly. Talk to your doctor before beginning a new diet and exercise plan. Ask your doctor to refer you to a dietitian if you need help planning a healthy diet. [3] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source

Leafy greens and spinach Dairy Almonds Soybeans Tofu Salmon and ocean trout Shellfish Fortified foods

NSAIDs aren’t right for everyone. Your doctor may recommend you take a different pain reliever, like acetaminophen (Tylenol), instead. If you don’t want to take NSAIDs, try relieving your pain with regular massage or acupuncture around your hips.

You can buy chondroitin and glucosamine at a drugstore, health food store, vitamin shop, or online.

Consider having a shop assistant measure your feet so you know you’re getting the right size. Try to wear supportive footwear most of the time. You might even get a supportive pair of house slippers for when you’re hanging out at home.

Do 2 sets of 8-12 reps 2-3 times per week.

Do 2 sets of 8-12 reps on each side 2-3 times per week.

Do 2 sets of 12 reps on each side 2-3 times per week.

Do 2 sets of 12 reps on each side 2-3 times per week. Don’t let your hip tilt back as you lift your knee. It may help to place your top arm at the back of your hip to remind you to keep your hips straight.

Do 2 sets of 8-12 reps on each side 2-3 times per week. Don’t let your front knee go out past your toes. Additionally, don’t push your body farther than it can go. It’s okay if you need to modify the exercise by not going down very far.

Do 2 sets of 8-12 repetitions 2-3 times per week. You don’t need dumbbells to do squats since it’s already a bodyweight exercise. Don’t let your knees go out past your toes. Additionally, stop doing squats and call your doctor if you experience any pain.

You may also try standing with your feet together and your knees slightly bent and arms straight up to complete the chair pose. [18] X Research source Try balancing on one foot and extending one of your legs straight back to add in the drinking bird position. [19] X Research source This stretch also helps stretch your piriformis muscle, which connects your leg to your pelvis.

This is especially important if you’re taking any medications. Tell your doctor you’re specifically worried about your hips. They may be able to recommend changes to help protect your hips.

When you get a hip injection, your doctor will have you lie on a table. They’ll clean your hip area and give you a numbing agent to minimize discomfort. Then, they’ll use an X-ray to find the right spot for your injection. Your doctor will use a dye to illuminate the area, then they’ll inject you with cortisone. [22] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source

Your physical therapy appointments may be covered by your insurance, so check your benefits.