Dealing with Hip Pain from Slipping on Ice? What to Do Next
- Home
- Dealing with Hip Pain from Slipping on Ice? What to Do Next

Dealing with Hip Pain from Slipping on Ice? What to Do Next
Winter is a beautiful season, but it also comes with challenges—especially when slipping on ice. Hip pain physiotherapy in Beaumont helps you manage hip pain caused by slips and falls and explains how physiotherapy can play a key role in your recovery.
Book An Appointment Today!
Understanding Hip Pain from Slipping on Ice
Hip pain from a fall on ice often stems from a sudden, forceful impact or an unnatural twisting motion, causing instability in the joint. This force can result in various injuries, including bruising, muscle strains, tendon injuries, or even fractures. The pain may be sharp, especially during movement or when bearing weight on the affected side. Instability in the hip joint may also occur, making it difficult to move confidently. The pain might extend to related areas, such as the groin or lower back, where muscles and ligaments could have been stressed or strained. Understanding the causes of hip pain and addressing instability is vital for effective treatment and rehabilitation.
Immediate Steps to Take After a Fall
If you’ve slipped and injured your hip, the first thing to do is assess the injury’s severity. Here’s what you should do immediately after the fall:
- Rest: Avoid putting weight on the injured hip to prevent further strain.
- Ice the Area: First, apply ice to the injured area for 15-20 minutes every hour for the first 48 hours. Ice helps to reduce inflammation and pain.
- Elevate: If possible, lie down and elevate the injured leg to reduce swelling.
- Monitor for Serious Injury: If the pain is severe, accompanied by swelling, bruising, or difficulty moving the hip, or if you can’t bear weight on the leg, seek immediate medical attention to rule out fractures or dislocations.
When to See a Physiotherapist for Hip Pain
While minor hip injuries can often be managed with rest and ice, it’s essential to consult with a physiotherapist if:
- Pain persists beyond a few days or worsens with movement.
- You’re having difficulty bearing weight on the hip or walking.
- There’s significant swelling or bruising in the hip area.
- You’re concerned about limited mobility or flexibility after the injury.
Physiotherapy Strategies for Hip Pain from Slipping on Ice
Manual Therapy
Manual Therapy is one of the first techniques physiotherapists may use to treat hip pain from a fall. This hands-on approach involves the physiotherapist using their hands to apply pressure to the hip joint and surrounding muscles. The goal is to relieve pain, increase blood circulation, and restore standard movement patterns in the affected area. If your hip is stiff, has a limited range of motion, or feels tight due to muscle spasms, manual therapy can help release tension, improve flexibility, and reduce discomfort. This therapy is particularly effective in the early stages of recovery to alleviate immediate pain and begin the healing process.
Strengthening Exercise
Once the acute pain subsides, strengthening exercises become essential to your rehabilitation plan. Strengthening the muscles around your hip joint helps provide better support, improves stability, and reduces the risk of future injuries. One such exercise is the Hip Bridge. To perform this, lie flat on your back and feet flat on the floor. Tighten your glutes and core, then slowly lift your hip toward the ceiling, creating a straight line from your knees to your shoulders. Hold the position for a few seconds before lowering your hips back down. Repeat 10-15 times. This exercise strengthens the glutes as well as the lower back muscles to stabilize the hip joint.
Stretching Exercise
Incorporating stretching into your physiotherapy routine can also significantly reduce tension in the muscles that support the hip, such as the hip flexors. The Hip Flexor Stretch is one example of a stretch that targets the muscles in the front of the hip. To perform it, kneel on one knee, with the opposite foot flat on the floor. Try to push your hip forward while keeping your back straight, and you should feel a stretch in the hip on the kneeling leg. Hold for about 20-30 seconds, and repeat 3-4 times. This stretch helps relieve tightness in the hip flexors, which can often become strained or tight after a fall.
Posture Correction and Alignment
Posture correction after a fall on ice focuses on realigning the hips and spine to reduce strain and improve stability. Physiotherapy uses targeted exercises to restore balance and address muscle imbalances caused by the impact. A simple yet effective exercise is pelvic tilts: lie on your back with your knees bent and gently tilt your pelvis upward to flatten your back against the floor, then relax. Repeat 10–15 times. This movement strengthens core muscles and helps realign the pelvis. Incorporating posture drills, like standing with your back against a wall to maintain alignment, supports better recovery and stability.
Preventing Future Falls and Hip Injuries
While recovery from a fall is significant, preventing future injuries is equally essential. Here are some tips to help reduce the risk of slipping on ice and avoid future hip injuries:
- Wear Proper Footwear: Invest in shoes with non-slip soles for better traction on icy surfaces.
- Take Small, Cautious Steps: When walking on ice, take small steps and try to keep your center of gravity low to maintain balance.
- Use Salt or Sand: If possible, use salt or sand on icy patches around your home to reduce slipperiness.
Get Back to Living Pain-Free
Experiencing hip pain from slipping on ice can be frustrating, but you can recover quickly and safely with the proper treatment of hip pain physiotherapy in Beaumont. At Impact Physiotherapy Clinic, our physiotherapists help provide personalized treatment to resolve the root cause of your hip pain. If you’ve fallen and hurt your hip, don’t wait—contact us today to schedule and start your journey to a pain-free, active lifestyle.