Hip Pain Relief Tips | Pro Tailored

Overcoming Hip Pain: Find Relief and Resume Your Active Lifestyle

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 ProTailored Physical Therapy Today!

At ProTailored Physical Therapy, 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!

Get Back to Life Without Hip Pain

Ready to feel your best again? Come back to ProTailored Physical Therapy and let us help you achieve your wellness goals — book your appointment today!

Click Here to Schedule Your Appointment!

Staff Spotlight:

Annette Hamman
Front Office Team

Favorite way to spend a day off?

Doing puzzles, biking, and spending time with family/friends

If you had a theme song, what would it be?

Sunrise, Sunset, Sunburn – Luke Brya

Favorite local spots?

Bubba’s 33, Fire Fly (they have the BEST Pumpkin Muffins!), and Sweet Sanity

If you came with a warning label, what would it say?

Warning: Loves to talk and will randomly show you pictures of her dog

These Brie, Asparagus, & Prosciutto Bundles are a simple yet elegant recipe that brings together creamy, savory, and crisp flavors in every bite. Perfect for entertaining or a light seasonal meal, they bake up beautifully and feel effortlessly gourmet with minimal prep.

Enjoy This Featured Recipe!

Brie, Asparagus, & Prosciutto Bundles

6 Tbsp. unsalted butter, melted
1 Tbsp. honey
1/4 tsp. kosher salt
1 bunch pencil asparagus, ends trimmed
1 Tbsp. extra-virgin olive oil
All-purpose flour, for surface
2 sheets frozen puff pastry, thawed according to package directions
12 slices prosciutto
1 (8-oz.) wheel Brie, cut into 12 pieces
1 large egg
Freshly ground black pepper

Preheat oven to 400° and line 2 large baking sheets with parchment. In a small bowl, combine butter, honey, and salt. In a medium bowl, toss asparagus in oil. On a lightly floured surface, working one at a time, roll out puff pastry to a 15” x 10” rectangle. Cut each into 6 squares for a total of 12. Rotate square to a diamond shape and brush with butter mixture. Top with a slice of prosciutto, folding as needed to fit inside square. Top with a few pieces of asparagus and a slice of Brie. In a small bowl, mix egg and a splash of water until blended. Fold left side of pastry over filling and brush with egg wash. Fold right side of pastry over and brush top and sides with more egg wash; season with pepper. Arrange on prepared sheet. Repeat with remaining puff pastry; reserve any remaining butter mixture. Bake bundles until golden and Brie is melted, about 15 minutes. Brush with more reserved butter mixture before serving.

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Exercise of the Month

SIDE LYING HIP ABDUCTION

Begin by lying on your side with your head supported by a pillow, hips stacked, and your bottom knee bent at 45 degrees to provide a stable base. Bracing your abdominals, slowly lift your top leg, keeping your foot parallel to the ground, hold as instructed, and then slowly lower your leg back to the floor.

3 Sets, 10 Reps. (Materials needed: pillow)

Mindfulness Exercises

1. The full body scan

Begin this exercise by lying on your back with your palms facing up and your feet falling slightly apart. Start to bring awareness to your breath, noticing each inhale and exhale. Try not to change the way you’re breathing; instead, simply practice observing your existing breathing pattern.

Next, focus on how your feet feel, noticing whether you observe a sensation of heaviness or lightness. Slowly move your attention up throughout your entire body to complete a full-body scan.

2. The 5 senses test

Another way to check in with your body is to perform this 5 senses exercise. Begin by determining 5 things you can see. Then move to 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Many people find this activity grounding and report that it can help soothe panic and anxiety.

3. The 3-minute breathing space

If you are new to meditation, this is the perfect activity for you. It is a simple 3-minute exercise designed to help those with busy lives and minds. During the first minute of this meditation, focus on answering the question, “How am I doing right now?”

For the second minute, shift your focus to your breath, noticing each inhale and exhale. The last minute should be spent scanning up and down your body, observing how your breath affects your entire body. You can place a hand on your stomach or chest to help you concentrate on how your body moves.

Patient Testimonials

Real Results • Real Care

“

I have been to ProTailored Physical Therapy with both of my knee replacements. The PTs are amazing. They all have a heart and are caring to make you feel better in no time. I give them 5 stars and would recommend them to help you with your physical therapy needs.

— Pam B.

★★★★★

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