The hips are a complex musculoskeletal system that require strength and balance to operate properly. At one point in time, we all actively engaged our hips, glutes and core throughout the day, but now, the more we sit, the more under-utilised our hips have become, leading essentially, to a much weaker support system.

When we then go from 0-100 through sport and exercise, sometimes we overload too quickly or move improperly, which can result in pain. This is the result of a muscle imbalance, where ether muscles surrounding the hips (such as the gluteus medius and piriformis) are too weak or tight and the hips overcompensate, and is becoming increasingly common in this day and age.

Other common causes of pain in the hips include

Arthritis – degeneration of the muscles and ligaments involved in proper hip function. 

Bursitis – between the tissues and bones are several small sacks of liquid known as bursae. If these sacks become inflamed, hip pain can result.

Hip Capsule Tightness –tight hip flexors that can be released through stretching and exercise.

Injury – of course an obvious cause of pain is injury, such as a labral tear, hip fracture, or muscle strain. 

After an initial assessment – which could include a referral for an MRI if the pain seems to be deep and hard to determine – our physical therapists will put together a plan to get you on the path to moving pain free. 

Depending on the cause of pain, some of these techniques could include:

Manual therapy – One of the simplest solutions to easing hip pain, is joint mobilizations or soft tissue massage, which can reduce tension and improve mobility.

Improving Flexibility and Range of Motion – Tight muscles around the hip (like the hip flexors, hamstrings, or glutes) can contribute to pain. Along with manual therapy, stretching exercises target these areas to restore natural movement.

Strengthening Muscles – More common culprits of hip pain is weakness in surrounding muscles (especially the glutes, core, and thighs), which often leads to poor hip mechanics. Strengthening these muscles reduces strain on the hip joint and improves overall stability. This is where our core blast challenge and hip endurance bands come into play.

Correcting Gait and Movement Patterns – If you’re someone who feels hip pain after a repetitive motion, like running, it could be your gait. Our physical therapists can analyze how you walk, stand, and move to identify harmful habits. Then working with that feedback to correct those patterns, reducing repetitive stress on the hip.

Improving Balance and Coordination – If hip pain is affecting your stability or posture, which can increase fall risk or lead to compensatory injuries, it is especially important to focus on improving balance and coordination. This becomes increasingly vital the more we age.

Post-Surgical Rehabilitation) – And it almost goes without saying, after procedures like hip replacement or a labral repair, physical therapy is crucial for regaining strength, mobility, and function. It’s important not to wait to do rehab right after surgery – moving early and often will help with the rehab process and get you back on your feet in no time.

If you have been dealing with hip pain, don’t let it linger. There’s no reason you need to ‘live’ with it – come in and see a specialist at UP to help get you moving comfortably in no time.