Hi
Note - all my comments below are just personal experience and not scientifically or medically based.
Since leaving hospital after my left BHR in March 2008 I have not had any physiotherapy from any sources. I've been gradually extending the distances I walk and today completed a very hilly six mile hike in just over two hours. Since November I've started running again. Every so often I overdo things and end up with one or other of my hips (or both!) tight. I thought I'd run through the various things I've found helped loosen them:
* a lazy 30 minute hot bath. Works for me. Seems to ease everything.
* stretching. I've worked up a series of exercises which seem to stop me stiffening up too much.
* arnica gel. I find rubbing this in for a few minutes can be very good.
* ice. A ten minute blast of an ice pack right on the tight area seems to get things flowing
* ibuprofen. I take one 400mg tablet before going to bed when I feel I need one. Not sure how effective it is.
There's final one which I do when I can remember to do it. Every so often when you are standing around doing something (like waiting for the kettle to boil) just check how tightly you are holding yourself and relax your muscles. I find it amazing how tightly I've been holding myself. Perhaps it is a throwback to holding a position so as not to aggravate the damaged hips before the BHRs. I don't know. I'm just trying to re-educate my muscles to let go a bit! ;D
Any opinions or other remedies welcome....
I'd just add that I'm not in any sort of constant pain (certainly nothing as I type this) but as I "push the envelope" of my fitness I like to be able to loosen off afterwards.
Happy recoveries.
Ed