Hip injuries include strains, bursitis, dislocations and fractures primarily occurring from playing sports, running, overuse, or falling can sometimes lead to hip injuries.

OA, Osteoporosis and other hip pathology can cause significant hip pain. Poor posture, overuse or even running can also cause inflammation in the iliotibial band (IT band) that runs from your hip to your knee that causes pain in both joints.

Wearing the wrong shoes can cause knee and hip pain, especially when you wear the wrong shoes during exercise. Even pregnancy can cause significant hip pain as the hormone relaxin prepares the body for labor and delivery and weight on the pelvis increases.

HIP CONDITIONS:

• Hip Osteoarthritis

• Muscle Strains

• IT Band Syndrome

• Meralgia Paresthetica

• Stress Fractures

• Labral Tears

• Tendinitis or Bursitis

Hip Pain Relief Physical Therapy Exercises

• Clamshell exercise: Lie on your side with your legs bent at a 90-degree angle and your feet together. Keeping your feet touching, lift your top knee as high as you can without moving your pelvis.

• Bridging exercise: Lie on your back with your knees bent and your feet flat on the floor. Tighten your glutes and lift your hips as high as you can, squeezing your glutes at the top.

• Fire hydrant exercise: Begin on your hands and knees with your wrists under your shoulders and your knees under your hips. Keeping your knee bent, lift your right knee out to the side as high as you can.

• Side-lying leg lift: Lie on your side with your legs straight. Slowly lift your top leg as high as you can without moving your pelvis.

• Wall slide: Stand with your back against a wall, feet hip-width apart. Slowly slide your arms up the wall, keeping your back, hips and head against the wall.

Here at Bodyset, we offer Hip Pain Relief Therapy Services!

Hip Conditions

Hip Osteoarthritis
Osteoarthritis (OA) of the hip is a degenerative joint disease that occurs when the cartilage that cushions the joints wears down over time. This leads to pain and stiffness in the hip, as well as a limited range of motion. Risk factors for hip OA include aging, obesity, injury, and certain genetic conditions. Treatment options include physical therapy, medications, and in severe cases, joint replacement surgery.

Muscle Strains
A muscle strain, also known as a pulled muscle, occurs when a muscle is stretched or torn. In the hip, muscle strains occur in the muscles that surround the joint, such as the gluteus medius, gluteus minimus, and the hip flexors (iliopsoas). The symptoms of a hip muscle strain includes pain, stiffness, weakness, and a limited range of motion in the affected muscle.

Treatment for a hip muscle strain typically includes rest, ice, and over-the-counter pain medications to help manage pain and inflammation. Physical therapy exercises such as stretching and strengthening exercises are helpful in promoting healing and improving range of motion. In some cases, a brace or crutches is recommended to help take pressure off the affected muscle.

IT Band Syndrome
Iliotibial (IT) band syndrome is a common overuse injury that affects the iliotibial band, which is a thick band of fibrous tissue that runs along the outer aspect of the thigh from the hip to the knee. It is most commonly experienced by runners and cyclists, but it also affects anyone who engages in activities that involve repetitive knee flexion and extension such as hiking, weightlifting, or soccer.

Symptoms of IT band syndrome include pain and tenderness on the outer aspect of the knee, which range from a dull ache to a sharp pain. Pain is worse when going down stairs or hills, or after prolonged sitting with the knee bent. Stiffness or a snapping sensation is felt when bending or straightening the knee.

Treatment for IT band syndrome typically includes rest, ice, and over-the-counter pain medications to help manage pain and inflammation. Physical therapy exercises such as stretching and strengthening exercises are helpful in promoting healing and improving range of motion. In some cases, a foam roller or other self-massage tools are used to loosen tightness in the IT band.

Preventative measures include:

Gradually increasing the intensity and duration of your workouts
Wearing proper shoes and orthotics
Stretching the IT band and hip muscles
Incorporating strength training for the hip and core muscles
Avoiding running on sloped surfaces.

Meralgia Paresthetica
Meralgia paresthetica is a condition that causes numbness, tingling, and burning pain in the outer thigh. It is caused by compression of the lateral femoral cutaneous nerve, which is a sensory nerve that supplies the skin on the front and outside of the thigh.

Risk factors for meralgia paresthetica include obesity, pregnancy, diabetes, and certain occupations or activities that involve prolonged pressure on the nerve, such as wearing tight clothing or carrying a heavy purse or backpack.

Treatment for meralgia paresthetica typically includes conservative measures such as physical therapy, nerve glides, and stretching exercises to help alleviate compression on the nerve. In some cases, medication such as nonsteroidal anti-inflammatory drugs (NSAIDs) are used to manage pain. In some cases, surgical decompression is recommended if conservative treatment methods have failed.

Stress Fractures
A stress fracture is a small crack or break in a bone that is caused by repetitive or excessive stress. Stress fractures most commonly occur in the weight-bearing bones of the lower leg, such as the tibia (shinbone), metatarsals (bones of the foot), hip and other bones. Stress fractures are common among athletes and people who engage in high-impact activities such as running, jumping, and dancing.

Symptoms of a stress fracture include pain, swelling, and tenderness in the affected area, which worsens with activity and improves with rest. Generally the pain is dull or achy at first, and becomes sharp and severe as the fracture progresses.

Diagnosis of a stress fracture is typically made through imaging tests such as X-ray or MRI. Treatment for a stress fracture typically includes rest, ice, and over-the-counter pain medications to help manage pain and inflammation. In some cases, a cast or brace is used to immobilize the affected area and allow the bone to heal. Physical therapy exercises help to improve strength and flexibility in the area after the bone has healed.

It’s important to note that stress fractures take several weeks or months to heal, and it’s important to avoid activities that exacerbate the injury until the bone has fully healed.

Preventative measures include:

Gradually increasing the intensity and duration of your workouts
Wearing proper shoes and orthotics
Incorporating strength and flexibility exercises in your training routine
Avoiding overtraining and allowing adequate recovery time
Getting enough calcium and vitamin D in your diet to support bone health.

Labral Tears
A labral tear is a tear in the cartilage that lines the socket of the hip joint. The labrum is a ring of fibrocartilage that surrounds the hip joint socket, it provides stability and helps to deepen the socket to provide a better fit for the ball of the thigh bone. Labral tears are caused by a variety of factors, including trauma, overuse, and degeneration.

Symptoms of a labral tear can include pain in the hip or groin, a feeling of “catching” or “locking” in the hip joint, and a decreased range of motion in the hip. In some cases, a labral tear do not cause any symptoms.

Diagnosis of a labral tear is typically made through imaging tests such as an MRI or CT scan, and confirmed through arthroscopy. Treatment options for a labral tear include:

Physical therapy to improve flexibility and strength
Medications for pain management
Activity modification
In some cases, surgery is recommended to repair or remove the damaged tissue. Labral tears are more common in athletes and people who engage in high-impact sports such as running, soccer, and basketball.

Tendinitis or Bursitis
Hip tendonitis, also known as hip tendinitis, is a condition characterized by inflammation of the tendons in the hip. Tendons are the fibrous tissue that connect muscle to bone and allow for movement. Hip tendonitis occurs in any of the tendons in the hip, but it is most commonly seen in the iliopsoas tendon, which is located in the front of the hip and connects the hip flexor muscles to the thigh bone.

Symptoms of hip tendinitis include pain and tenderness in the hip, groin, or thigh, which worsens with activity and improves with rest. Stiffness or a decreased range of motion in the hip. In some cases, a clicking or snapping sensation is also felt in the hip joint.

Hip tendinitis is typically caused by overuse or repetitive motions. People who engage in activities that involve repetitive hip flexion and extension, such as running, cycling, or weightlifting are at increased risk of developing hip tendinitis.

Treatment for hip tendinitis typically includes rest, ice, and over-the-counter pain medications to help manage pain and inflammation. Physical therapy exercises such as stretching and strengthening exercises are helpful in promoting healing and improving range of motion. In some cases, a foam roller or other self-massage tools are used to loosen tightness in the hip flexors.

Preventative measures include:

Gradually increasing the intensity and duration of your workouts
Wearing proper shoes and orthotics
Stretching the hip flexors and hip extensors muscles
Incorporating strength training for the hip and core muscles
Avoiding overtraining and allowing adequate recovery time.

References

Physiopedia. Hip Anatomy. Physiopedia.com. Accessed Jan 26, 2023. https://www.physio-pedia.com/Hip_Anatomy

Schnell S, Friedman SM, Mendelson DA, Bingham KW, Kates SL. The 1-year mortality of patients treated in a hip fracture program for elders. Geriatr Orthop Surg Rehabil.

Mayo Clinic. Muscle strains (IT band, groin, hip flexor). Mayoclinic.com Accessed Jan 21, 2023. https://sportsmedicine.mayoclinic.org/condition/muscle-strains/

Groh MM, Herrera J. A comprehensive review of hip labral tears. Curr Rev Musculoskelet Med. 2009;2(2):105-117. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2697339/

Walker P, Ellis E, Scofield J, Kongchum T, Sherman WF, Kaye AD. Snapping Hip Syndrome: A Comprehensive Update. Orthop Rev (Pavia). 2021;13(2):25088. Published 2021 Jun 22. doi:10.52965/001c.25088

Aaron, Daniel L. MD; Patel, Amar MD; Kayiaros, Stephen MD; Calfee, Ryan MD Four Common Types of Bursitis: Diagnosis and Management, American Academy of Orthopaedic Surgeon: June 2011 – Volume 19 – Issue 6 – p 359-367

Wang Y. Current concepts in developmental dysplasia of the hip and Total hip arthroplasty. Arthroplasty. 2019;1(1):2. Published 2019 Aug 1. doi:10.1186/s42836-019-0004-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8787940/

Franklin, Remy. Are doctors spending less time with patients? Mobius MD. Published October 9, 2021. Accessed Jan 21, 2023. https://mobius.md/2021/10/09/how-much-time-do-physicians-spend-with-patients/

Vaidya, D.V., Iqbal, R., Bhatnagar, A. (2021). Footwear: Purchase and Impact on Health. In: Muzammil, M., Khan, A.A., Hasan, F. (eds) Ergonomics for Improved Productivity. Design Science and Innovation. Springer, Singapore. https://doi.org/10.1007/978-981-15-9054-2_81

About Us

🙏✌At Bodyset Physical Therapy, Johns Creek Parkway, Suwanee, GA we provide orthopedic rehabilitation, sports injury recovery, and pain management treatment to adults using manual therapy and exercises. Therapeutic exercises focus on improving mobility, strength training, pain relief, conditioning and injury prevention. We love helping people overcome back pain, knee pain, stiffness, sprains, strains, tendinitis, bursitis, hip pain, shoulder pain, osteoarthritis, neck pain, ankle injuries and more. Highest quality physical therapist care at a privately owned clinic serving Johns Creek, GA and surrounding. If you are searching for “physical therapy near me”, look no further. We pride ourselves in providing Evidence-Based physical therapy treatment.