Overcoming Hip Pain
Find Relief and Resume Your Active Lifestyle
April 2025 Newsletter
Don’t Let Persistent Hip Pain Keep You Down!
Do you experience pain in your hips while enjoying leisurely walks, climbing stairs, or bending down? Hip pain can significantly limit your ability to perform and enjoy daily activities. Fortunately, treatment with physical therapy can help you find relief and get back to doing what you love!
Understanding Your Hip Joints
Your hips are ball-and-socket joints, where your femur (thigh bone) fits into your pelvis (hip socket). A cushion of cartilage in your hips prevents friction as your hip bone moves within the socket. Pain can occur if this cartilage wears down or is damaged due to age, injury, or overuse.
There are several reasons why you may be experiencing hip pain:
Arthritis
Osteoarthritis is a common cause of hip pain, particularly in older adults. It occurs when the protective cartilage in the hip joint wears down over time, leading to pain, stiffness, and reduced range of motion.
Tears and Ruptures
Ligaments and cartilage in the hips can tear due to injury or overuse, causing pain and instability.
Bursitis
Bursae are fluid-filled sacs that act as a cushion between the bones, tendons, and muscles near the hip. Bursitis, or inflammation of these sacs, can cause pain and tenderness in the hip.
Strains
Sudden or repetitive activities can strain or inflame the muscles and tendons around the hip joint, resulting in pain.
Additional causes of hip pain include fractures, dislocations, and certain diseases. If you experience sudden or severe hip pain, especially after an injury, it is important to contact our office for evaluation as soon as possible.
How Physical Therapy Can Help
Physical therapy is a highly effective treatment for hip pain. Our PTs are movement experts who will conduct a thorough evaluation to identify the underlying causes of your pain.
Your personalized treatment plan may include:
Pain Relief
Specialized techniques, such as manual therapy, joint mobilizations, and soft tissue techniques, can help improve blood flow, free up tension or restriction in movement, and reduce pain in the affected areas.
Mobility Work
Prescribed exercises to improve movement and range of motion in the hip joint.
Strengthening Exercises
Exercises to strengthen the muscles around the hip joint, providing support and stability for a successful recovery.
Personalized Hip Pain Relief
A retired teacher sought help at our clinic due to persistent hip pain that had gradually worsened over the past year. The pain was most noticeable when standing up from a seated position, during walks with her dog, and at night while trying to sleep. She had tried over-the-counter pain medication, heat therapy, and rest but found minimal relief.
During her evaluation, our physical therapists observed limited range of motion in her hip and noted weakness in the surrounding muscles. After a comprehensive assessment, she was diagnosed with hip osteoarthritis, a common condition associated with aging and wear and tear on the joint.
Our PTs created a tailored treatment plan for her that focused on pain management, improving hip mobility, and strengthening the supporting muscles. Targeted manual therapy techniques were utilized to reduce pain and stiffness, while prescribed exercises aimed to increase her range of motion and improve overall hip function. We also provided her with education on proper body mechanics and strategies for managing daily activities.
After attending every physical therapy session and following exercise instructions in between, she experienced significant improvement in her hip pain and mobility. She was able to resume her daily walks with her dog, enjoy gardening without discomfort, and sleep soundly through the night.
Book an Appointment at H2Orthopedic Today!
At H2Orthopedic, we will perform a comprehensive health assessment and analyze your hip pain and condition. Then, we’ll design a personalized program to help you recover with strength and confidence.
Don’t let hip pain hold you back. Call us today to schedule your first appointment!
Our Patients Get Great Results
“I recently had the privilege of receiving physical therapy at H2Orthopedic for the recovery after my hip replacement. From the moment I walked in, I felt welcomed and cared for.
Stefan Gustafson, the lead physical therapist, is an absolute gem. His expertise, compassion, and dedication to patient well-being are truly commendable. Stefan took the time to understand my specific needs and tailored my treatment plan accordingly. Stefan’s passion for helping patients shines through. He genuinely cares about our progress, and his positive attitude is contagious. Whether it was a challenging exercise or a simple stretch, he motivated me to give my best. Thank you, Stefan, for making my recovery journey exceptional!
And thanks to Larry, Wyatt, Raquel and Erica for their professional treatment as well.”
—Bing X.
Prehab and Rehab for Hip Surgery Success
Did you know that physical therapy is an important part of both the preparation for and recovery from hip replacement surgery? Prehabilitation, or “prehab,” focuses on strengthening the muscles around the hip joint and improving mobility to set you up for a faster and smoother recovery.
Prehabilitation
Prehab exercises may include:
- Targeted stretching and range-of-motion exercises
- Strengthening exercises
- Gait training and balance activities
Patients may also learn how to use assistive devices like walkers or crutches, as well as practice post-surgery movements like getting in and out of bed or a chair.
Rehabilitation
Rehab begins almost immediately after surgery, with exercises becoming more challenging as the patient heals.
- Early mobilization is key to prevent complications and promote healing
- Prescribed Exercises
- Regain mobility and strength
The duration and intensity of both prehab and rehab vary depending on individual factors such as age, overall health, and the specific surgical approach. However, both are integral components of a successful hip replacement journey by contributing to improved outcomes, reduced pain, and a faster return to normal activities.
Prepare and Recover From Hip Surgery with H2Orthopedic
If you’re planning for hip surgery, or contemplating it down the road, contact us today to learn how our prehab and rehab programs can set you up for success. We’ll answer any questions you have and talk about what to expect at every stage.
Contact us today!
Feel Better by Eating Better!
Slow Cooker White Chicken Chili
This Crockpot White Chicken Chili offers comfort and satisfaction, courtesy of its creamy texture and healthy ingredients. The slow cooker keeps it breezy and hands-free!
Place chicken in the bottom of a 6-quart or larger slow cooker. Add the chicken broth, white beans, green chiles, garlic, onion, cumin, oregano, salt, and cayenne. Stir to combine. Cover and cook on low for 4 to 6 hours or high for 2 to 4 hours, or until the chicken is cooked through. Remove the chicken breasts to a plate. Once cool enough to handle, shred and set aside.
With an immersion blender, puree a portion of the chili to thicken it, leaving some of the beans whole. (If you don’t have an immersion blender, you can instead transfer a few ladlefuls of the chili to a food processor or blender and pulse roughly, then return back into the chili.)
Stir in the shredded chicken and cilantro. Portion into bowls and top with a squeeze of fresh lime juice. Add any other desired toppings and enjoy.
Ingredients
- 1 1/4 lbs. boneless skinless chicken breasts (2-3 breasts)
- 4 cups low-sodium chicken stock
- 2 (15-oz) cans reduced-sodium white beans such as white kidney, navy, cannellini, or Great Northern beans, rinsed and drained
- 2 (4.5-ounce) cans diced green chiles
- 3 cloves garlic minced
- 1 small yellow onion (or 1/2 large) finely diced
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- 1/4 teaspoon cayenne pepper
- 1/4 cup chopped fresh cilantro
- Fresh lime wedges
Exercise of the Month
Thomas Position Hip Flexor Stretch
Start seated with your butt on the edge of the table. Lie back so that your head is on a pillow and pull both knees to your chest. Slowly lower the leg you want to stretch and straighten it so it hangs off the table. Hold for as long as directed by your physical therapist.
Meet Our Team
Larry L.
PT, Co-Owner
Amy L.
MBA, LMT, Certified Pilates Instructor, Co-Owner
Stefan G.
PT, DPT, CI
Erika J.
PTA
Carissa V.
PTA
Michele B.
PTA
Nicki B.
Practice Manager
Wyatt W.
PT, DPTLet’s Get You Better ASAP!
Contact us if you feel that your physical health or an old injury is holding you back from being active. Working with our physical therapists at H2Orthopedic can help you achieve improved balance and a healthy lifestyle.
