When you experience a mild to severe hip pointer injury, the pain can really be excruciating. Thankfully, thereare several ways to gain relief from a common hip pointer that might surprise you with their effectiveness and speed.
The most commonly accepted approach to treatment is the RICE technique (Rest, Ice, Compress, Elevate) which is usually accompanied with an anti-inflammatory to alleviate pain.
When icing, do so for about 10-15 minutes maximum. It is easy to cool the hip down, because there is little circulation there to keep it warm. You don’t want your skin to get too cold, because this can damage dermal cells.
Another downside of ice is that your are working against your body by constricting blood flow and reducing the vital circulation you need to recover. Once of the reasons why bone bruises are slower to heal than muscle bruises is that circulation within bones is much less than within muscles. Circulation is necessary, in that it is the body’s way of bringing in repair supplies, and removing waste or toxins. While ice is good for keeping swelling down, it does so at a price. If you have been using ice for some time and feel like your bruise is not improving or only improving slowly, it is likely time for another approach. Some alternate sports injury recovery methods are outlined here. While listed as muscle pull treatments, these are general sports injury methods that can be used on all common injuries.
Once the pain has subsided enough to return to training, restart your workouts cautiously. If the original injury was collision related, check any padding or equipment that may need an upgrade. Regarding exercise, motion is good in that it promotes the body’s natural recovery processes. However, you do not want to sustain another bruise to the hip prior to recovery. Aside from being extremely painful, it will compound some of the internal damage you are trying to overcome.