Category: Hip Pain

How to Relieve Hip Pain From Sleeping On Your Side
Waking up with nagging hip pain can put a damper on your entire day. For side sleepers, hip and low back pain might be all too familiar. While side-sleeping can be a comfortable and even recommended position for some, it can also sometimes lead to hip pain or exacerbate injuries or other pre-existing conditions.

Understanding the root cause of your hip pain and making a few adjustments can make a significant difference not only to your sleep quality but also to your overall well-being.

What causes hip pain after sleeping?

Hip pain after an otherwise normal night of sleep can stem from a variety of underlying causes. Your sleeping position, existing medical conditions, and even your mattress could be playing a role. Let’s break down some of the common culprits behind hip pain when sleeping on your side.

Poor sleeping position

Side sleeping can sometimes put excessive pressure on the hip that’s in direct contact with your mattress during the night. Over time, this pressure can cause discomfort and inflammation in the surrounding muscles and connective tissue. Additionally, sleeping in a cramped or twisted posture—which you may not be aware of—can strain the hip joint and lead to pain by morning.

Hip osteoarthritis

If you suffer from hip osteoarthritis, sleeping on your side can aggravate the condition. Osteoarthritis causes the cartilage cushioning the hip joint to wear down, leading to bone-on-bone contact, stiffness, and pain. Applying pressure to the affected joint while side-sleeping can intensify symptoms when you wake up.

Hip bursitis

Hip bursitis occurs when the fluid-filled sacs (called bursae) that cushion your hip joints become inflamed. Lying on an inflamed hip for hours while sleeping on your side can increase soreness when you wake, and might also make it difficult to find a comfortable position to fall asleep in.

Sacroiliac joint dysfunction

The sacroiliac joint connects your lower spine to your pelvis. Dysfunction in this central load-bearing joint, often caused by injury or repetitive stress, can lead to referred pain in the hip area. Poor sleep posture on your side might worsen this discomfort, making mornings particularly challenging.

How to relieve hip pain while you sleep

The good news is that with a few purposeful adjustments, you can reduce hip pain from sleeping on your side. From addressing your sleep environment to treating the underlying issues, here are some actionable steps to help you rest easier.

Change your sleep position or environment
- Sleep on your back: While not everyone finds back-sleeping comfortable, it’s often the best position for reducing pressure on your hips. Placing a small pillow under your knees can further help with proper spinal alignment and reduce tension in your lower body.
- Add a pillow between your knees: If you’re committed to sleeping on your side, try placing a pillow between your knees to keep your hips and spine aligned. This simple change minimizes the strain on your hip joint.
- Check your mattress: A mattress that is too firm might increase pressure on sensitive hips, while one that’s too soft can fail to provide needed support. Consider using a medium-firm mattress or adding a mattress topper to better cushion your hips.
- Replace your pillow: Your neck alignment plays a crucial role in how your whole body feels during sleep. Ensure your pillow adequately supports your neck and keeps your spine in a neutral position.
Stretch before bed

It might seem silly, but performing gentle stretches before bedtime can loosen tight muscles and support better hip alignment while you sleep. Focus on hip flexor stretches, gentle yoga positions like child’s pose, or figure-four stretches to relieve tension.

Seek personalized treatments for your hip condition

If simple adjustments don’t relieve your hip pain consistently or effectively, it may be time to explore professional treatments. Physical therapy is an excellent option for addressing hip pain without invasive procedures.

One of Rehab Access’s physical therapists can assess your concerns, provide specialized evaluations for posture, ergonomics, or even sleeping position, and develop a personalized plan to reduce your pain through natural stretching and strengthening techniques. Not only can this help relieve pain, but it can also prevent future discomfort, ensuring that your lifestyle and sleep quality remain uninterrupted.

Hip pain treatment in New Orleans

If you’re struggling with hip pain after sleeping and haven’t found lasting relief, the team at Rehab Access Physical Therapy is here to help. Our experienced therapists work with you to identify the root cause of your pain and create an individualized treatment plan that aligns with your needs and goals.

Learn more about how we might help you sleep better and wake up with less pain by calling one of our clinics or by requesting your appointment online today.
June 10, 2025
Physical therapy for hip pain: 5 treatments to help relieve pain

Physical therapy is meant to help the body move and work as healthily as it can. If you are experiencing hip pain, physical therapy treatments can help you work toward less pain and a better quality of life. To learn about what may be causing your hip pain, look into talking with a physical therapist to evaluate where this pain may be stemming from and what its cause may be.

Hip pain treatment options you can get in physical therapy

Physical therapy treatment options for hip pain are designed to target the source of the pain and help alleviate it. These treatments are also intended to increase mobility.

Physical therapy goes beyond just treating your pain. A physical therapist will also educate you about your pain and show you movements and exercises designed to enhance hip health and help prevent further pain or even injury.

Here are a few of the treatment options your physical therapist may use to treat your hip pain:

Therapeutic exercises

If you experience hip pain after or during certain activities, then you may want to consider a program of therapeutic exercises from a physical therapist. During your physical therapy appointment, your physical therapist may guide you through a series of stretches to help relieve hip pain. Your therapist may also create a separate set of exercises or activities for you to perform at home to complement your in-clinic exercises. Such a program can help you in the moment when you start to feel activity-related pain.

Manual therapy

Manual therapy refers to when a physical therapist uses their hands to manipulate or apply pressure to a specific area. By doing this, your therapist can feel for where your hip pain is starting and identify possible causes of your pain. Manual therapy can be soothing because it can release tension or stress in the area. Joint mobilization is another form of manual therapy and can help increase your hip’s mobility.

Posture and functional movement assessment

Hip pain can be caused by improper posture or form during an activity. For instance, when you hunch over your computer or cross one leg over the other, your hips may be in a poor position that could cause tension. This tension can happen because your hips may be asymmetric to your chair or can be at a tilt, and these positions cause muscles and other soft tissue around your hip to work to hold them. In turn, this can trigger tension in these hardworking structures. As a result, poor posture combined with long periods of sitting can cause long-term pain in the hips.

Physical therapy can help you reduce hip pain with a posture and functional movement assessment. This type of assessment looks at your posture during various common activities and can help determine if they may be causing your pain. This information can help to prevent further pain and reduce harmful habits like bad posture that can affect your hips and back.

Therapeutic dry needling

Dry needling is a form of physical therapy that can help relieve hip pain in many different ways. This form of therapy is meant to release tight muscles, stimulate healing and reduce pain

This therapy option can help hip pain because it can relieve pain immediately after the session but also make long-lasting change in your hips. It can also help improve blood flow to the targeted tissue. Dry needling can be used along with other treatment techniques.

Cupping

Finally, cupping is an effective physical therapy option for hip pain because it is designed to ease muscle tension. Cupping is a practice in which special cups are placed on the skin to create suction. Physical therapists commonly use a pump to create suction in the specially designed cups. The suction in the cups lifts the skin in those areas, which can help blood flow more freely. Improved blood flow is beneficial because it allows toxins and impurities to be flushed out.

Cupping can also be used to release tension in soft tissue. Your therapist can move the cup over a tense area of soft tissue to increase blood flow and tissue mobility. This can help with swelling as it promotes lymphatic drainage and helps with taking away impurities and toxins in the nearby tissue. It can also help realign soft tissue fibers and break up tension-causing scar tissue.

Get help with your hip pain at Excel Rehab & Sports

If you are interested in these treatments or think that they may be helpful for your hip pain, then consider looking into Excel Rehab & Sports. We offer these treatments and more for your hip pain. One of our physical therapists will evaluate the factors that could be triggering your hip pain and create a treatment plan that will best accommodate your needs and recovery goals.

Contact our team today for more information about how we can treat your hip pain or to schedule your initial PT appointment.

May 29, 2025
What can I do about hip pain when walking?
Hip pain can interfere with every movement you make throughout the day, from getting out of bed to crouching down to tie your shoelaces. But it’s especially difficult if it occurs while you’re walking, as walking is an action that’s difficult to avoid on a day-to-day basis. The average U.S. adult walks up to 4,000 steps per day.

It’s important to address hip pain when walking as soon as possible to reduce the risk of furthering the issue and decreasing your mobility. There are many injuries and medical conditions that can result in hip pain, from osteoarthritis to a fracture. The right diagnosis and treatment can make a notable difference.

We’ll talk about what you can do about hip pain when walking, including a variety of physical therapy treatment options. We’ll also discuss the benefits that you can gain by exploring these types of therapy for your hip pain.

How to relieve hip pain when walking

When you feel persistent or worsening hip pain as you walk, your first course of action should be to talk to your doctor. They’ll likely do a physical evaluation of your symptoms and gait. If necessary, they’ll order lab and imaging tests, such as X-rays or ultrasound. They’ll determine whether the pain is from an injury or a medical condition that requires long-term assistance.

Since walking is unavoidable for many people, it’s important to be proactive about hip pain to reduce the negative impact that it can have on your mobility and overall quality of life. While it may be tempting to just rest as much as possible, walking can actually be beneficial for hip pain, even if that’s when it flares up. A lack of movement can cause the affected joints and muscles to stiffen.

There are many treatments worth exploring to alleviate your hip pain. Some treatments can be done on your own, while others may require assistance and insight from a health care professional, such as your physician or a licensed physical therapist.

Here are a few ways to help relieve hip pain while walking:
- Take prescribed medication — If you’re looking for temporary relief from your hip pain to make walking a bit easier, ask your doctor about medication. They will determine if it’s a safe option based on the cause of your pain and your medical history. They may recommend over-the-counter NSAIDs (nonsteroidal anti-inflammatory drugs), such as aspirin or ibuprofen.
- Try a pain relief cream — Along with oral medication, your doctor may recommend a pain relief cream that can be applied directly to the hip. Many topical ointments and creams provide temporary relief for muscle and joint pain. Some work to reduce the pain by numbing the area with ingredients like lidocaine. Others help reduce inflammation, such as those that include diclofenac.
- Use an assistive device — If you’re recovering from a hip injury or surgery that’s contributing to your pain, it can be beneficial to use an assistive device as you walk, such as a cane. While it’s important that you still work the affected hip flexors and joints as you walk, using a cane can reduce the force felt in your hip with each step. It can also provide temporary support during a flare-up of a hip pain condition, such as arthritis.
- Change your footwear — Proper alignment between the hips and feet is essential for being able to walk comfortably and effectively. That’s why it’s important that your feet are given the support they need. You don’t want your hips to overcompensate for the stress on the affected joints and muscles. Getting properly fitted shoes with the right amount of support for your foot’s shape can place less pressure on your hips. You can also ask your doctor or physical therapist about supportive orthotics or shoe inserts.
- Adjust your posture and gait — It’s possible that your hip pain is flaring up while you walk due to your posture and gait, which is the position of your body as you walk. If your muscles aren’t balanced as you walk, it can place excessive strain on your hip, leading to pain. You can provide the proper support to your hips if you walk with a neutral spine while engaging your core muscles. A physical therapist can help you make the proper adjustments for your gait and posture.
- Get manual therapy — If you’re experiencing persistent or worsening hip pain, hands-on therapy from a licensed physical therapist can make a notable difference. Manual therapy involves the therapist using their hands to alleviate the pain and increase the area’s overall function and mobility. When it comes to hip pain, they may use mobilization or manipulation techniques to loosen up the tight tissue to release the tension and increase range of motion.
- Perform safe exercises — Effective strengthening exercises and stretches can help alleviate your hip pain while improving the overall quality of the area for better function while walking. Hip strengthening exercises, such as hip extensions and flexions, can improve the support and stability of the affected muscles. Stretches like external hip rotations can improve your hip’s flexibility and range of motion. A physical therapist can guide you through the exercises that will be safest for your hip.
- Try dry needling — To help move your hip along the healing process after surgery or injury, you may benefit from therapeutic dry needling. This practice is performed by a physical therapist and involves the use of thin filament needles. The needles are inserted into the affected area to stimulate muscle spasms. When the muscles are relaxed, they will release the tension that’s causing hip pain while you walk.
Why you should seek physical therapy to alleviate hip pain while walking

It can be easy to just shrug off hip pain, or hope that medication and new shoes will do the trick. While mild or temporary hip pain isn’t always a call for concern, it’s important to know when it’s time to seek a licensed physical therapist.

If your hip pain while walking continues to impact your overall quality of life, it can be helpful to seek a physical therapist. We’ve briefly mentioned how they can help you through treatments such as exercises and recommendations for foot support. By learning about the benefits that you can gain from them, you’ll be able to see how they can help with your overall health and wellness.

The benefits of seeing a physical therapist for hip pain include:
- Pinpointing the likely cause of hip pain while walking.
- Pain management.
- Increased muscle strength for joint support.
- Improved flexibility and range of motion.
- Accelerated recovery from injury or surgery.
- Improved hip function.
- Postural and gait adjustments that can benefit the whole body.
- Lifestyle change recommendations.
- Reduced risk of fall or future injury.
Excel Rehab & Sports can help you relieve hip pain while walking

Since walking is essential to the everyday lives of most people, it’s important that it’s as comfortable for you as possible. If you’re experiencing hip pain while you run errands or walk your dog, then it’s time to see how the physical therapists at Excel Rehab & Sports can help.

At Excel Rehab & Sports, we use our knowledge and experience to determine the likely source of your hip pain, alleviate the pain, and improve the hip’s overall function for the future. We’ll design a personalized treatment plan just for you, which can include everything from dry needling to postural adjustments.

Call us or request an appointment today if you’re experiencing hip pain while walking.
May 29, 2025
Can SI Joint Pain Be Mistaken for Hip Joint Pain?
Hip and pelvic pain can be an incredibly frustrating experience, especially when trying to pinpoint the exact cause. The pelvis and lower spine are made up of complex structures that work together to support your body and allow you to move freely.

However, when this area is causing pain, it can sometimes be difficult to determine the true source, and therefore what will help you feel better.

What is the SI joint?

The sacroiliac (SI) joint is located where the sacrum (the triangular bone at the base of your spine) meets the ilium (the top-rear part of your pelvis). These joints play a crucial role in stabilizing your body and transferring weight between your upper body and lower limbs during daily activities like walking, running, or bending.

While the SI joint doesn’t move much on its own, it’s an essential pivot point that provides for good balance and mobility. When the SI joint becomes inflamed or irritated due to injury, arthritis, pregnancy, or excessive strain, it can lead to a condition called sacroiliac joint dysfunction—or simply, SI joint pain.

Referral pain from the SI joint

One of the reasons SI joint pain is so often mistaken for hip joint pain is its ability to cause referred pain. Referred pain is pain that originates in one part of the body but is felt in another. With SI joint dysfunction, pain typically radiates to nearby areas, including the:
- Lower back
- Pelvis
- Buttocks
- Groin
- Thighs
- Hips
Because of this, it’s not uncommon for individuals to think their pain is originating from their hip joint when the underlying cause is SI joint dysfunction. Fortunately, there are still a few distinguishing features that differentiate it from other potential causes of discomfort.

Hip pain vs. SI joint pain

Trying to figure out hip pain vs. SI joint pain on your own can ultimately be a coin flip, although there may be a few helpful clues among your symptoms:

Localized pain
- SI joint pain: Often felt in the lower back, buttocks, or near the base of the spine. Sitting for long periods or climbing stairs may worsen the pain.
- Hip pain: Typically felt in the groin, on the outside of the hip, or deep within the joint. Activities like walking, bending, or lying on the affected side may exacerbate the pain.
Mobility issues
- SI joint pain: Pain intensifies with twisting or turning movements of your lower back and pelvis.
- Hip pain: Reduced range of motion in lifting your leg (called hip flexion) or rotating your hip is common.
Radiating pain
- SI joint pain: Often referred to the buttocks or thighs but rarely goes below the knee.
- Hip pain: Can radiate down to the knee and, in rare cases, below it.
If you’re still not sure whether your pain is coming from the SI joint or a hip, our physical therapists can help. There are several specific tests we can do to identify the source of your pain with confidence and give you the clarity you need to start feeling better.

Treatment for hip pain or SI joint pain

Finding relief from either hip pain or SI joint pain may involve a combination of at-home treatments and professional care if your pain still hasn’t gotten better.

At-home treatment options
- Apply heat or ice: Use a heating pad or ice pack to reduce inflammation and ease pain. Apply for 15-20 minutes at a time, a few times a day.
- Stretching or gentle exercises: Stretching and strengthening the muscles around the hips, lower back, and pelvis can help to stabilize the joints and improve mobility.
- Limit aggravating movements: Avoid activities that exacerbate your pain, such as prolonged sitting or heavy lifting, until you’ve identified the source of the issue.
Physical therapy for hip or SI joint pain

Physical therapy can be a highly effective way to address either hip pain or SI joint dysfunction. Here’s what you can expect from a course of treatment at Carolina Strong:
- Thorough initial assessment: Your physical therapist will evaluate your posture, range of motion, and strength to determine whether the pain is stemming from the SI joint, the hip, or another area.
- Targeted exercises: Exercises will focus on strengthening the muscles supporting your hip and pelvis, improving flexibility, and enhancing joint stability.
- Manual therapy: Hands-on techniques, such as joint mobilization or soft tissue massage, may be used to relieve pain and improve movement.
- Postural training: Your therapist will teach you how to adjust movements and posture to reduce strain on your joints during everyday activities.
- Education: You’ll receive valuable advice on how to manage your condition, prevent future flare-ups, and enhance overall joint health in the long run.
Get hip and SI joint pain relief near you

Dealing with chronic pain can be exhausting, especially when it’s unclear exactly what’s causing the discomfort. Whether you’re struggling with hip pain, SI joint pain, or something in between, professional care can help you regain control and alleviate your symptoms.

At Carolina Strong, our team of experienced therapists is here to help you find the relief you need with the treatment plan that’s right for you. Discover the difference we can make in your daily life by calling one of our clinics or requesting an appointment online today.
May 27, 2025
How to Alleviate Hip Pain With Physical Therapy Exercises
It’s pretty common to experience hip pain without knowing exactly what’s causing it. Long periods of sitting, day-to-day stress, and even unresolved emotions can cause the hip muscles to tighten and contract, leading to discomfort and pain.

Fortunately, the whole field of physical therapy is dedicated to classifying and treating these types of aches and pains through natural movements and exercise techniques. If you’re struggling to pinpoint what exactly caused your hip pain, our physical therapists can help.

Causes of hip pain out of nowhere

A lot of hip pain is the result of an injury or a specific joint or muscle condition, but not all cases. In some situations, emotional distress or chronic stress can cause pain in different parts of the musculoskeletal system.

Exercising your hip muscles and stretching out the tendons and ligaments that hold your hip joints together is important for all-around wellness. If you’re feeling pain in your lower back and hips, some gentle movement and a little rest may go a long way to provide relief.

How can exercise help with hip pain?

Because most generalized hip pain either stems from tension or is worsened by it, loosening up your hip joints can produce great results rather quickly. That’s why stretches that open your hip joints and release tension in your lower back are effective for quick relief.

Other exercises that get blood flowing through your hip area and strengthen the muscles surrounding your hips can also help reduce pain. Strengthening exercises like hip abductions and clamshells take some pressure off specific hip joints by increasing muscle support around the joint.

While some of these exercises can be pretty effective for short-term relief, doing them regularly to build strength and release tension will help prevent your pain from coming back.

8 exercises you can try to alleviate hip pain

If you’ve been overworking your hips by performing repetitive movements at work or in a sport like downhill skiing, some rest and short walks to get different muscles working may be the best solution.

Sitting in one position for too long can also make your hip pain worse. If you work at a desk, set a reminder to stand up every hour and stretch your legs out or take a lap around the office. Try to get outside for a 15-minute walk at least once a day to encourage circulation and provide some relief to the muscles that hold you upright in your chair.

Other exercises that our physical therapists might recommend for people struggling with hip pain that’s hard to pinpoint include:
- Hip flexor stretches — Put one knee on the floor and extend the other leg in front of you, with both knees forming a 90-degree angle. Then, tilt your hips forward, maintaining a straight back, to start feeling a stretch in your hip area. Do this for 30 seconds and alternate legs as needed.
- Hip bridges — Lie on your back with your knees bent toward the ceiling, your feet hip width apart and your arms at your sides. Squeeze your glutes to lift your hips off the floor for a few seconds, creating a straight line between your knees and shoulders. Hold the bridge for a few breaths and gently ease yourself back down.
- Double hip rotations — Lie flat on your back with your knees up and feet flat on the floor. Now gently rotate your knees to the left, lowering them toward the floor, as you turn your head to the right. Keep both shoulders against the floor with your chest facing up. Hold this pose for 30 seconds; then return to the starting position and twist to the other side.
- Yoga stretches — A physical therapist can work with you on quick stretches that ease stiffness and pain in your hips to include in your daily routine. Some common yoga poses that release hip tension are low lunges, twists, warrior poses, pigeon pose, and bridge pose.
- Squats — Squats will strengthen your glutes, quads, and hamstrings to create more support for your hip joints. From standing, extend your arms straight in front of you and bend your knees generously so you’re keeping your head lifted and you’re bending at the hip joint. Keep your spine straight and engage your stomach muscles. Dip as low as you can, and aim for slow, controlled movements. Do squats over a chair for more stability if needed.
- Low lunges — Start with your feet shoulder width apart and take a big step forward, bending your knees until you feel your muscles working. Hold for a few seconds and step back; then do the other side.
- Hip abduction — Stand straight with your feet together and position a chair or a rail to one side for stability. On the opposite side, keep your leg straight while lifting it out and to the side. Keep your hips facing forward and hold the pose for a few seconds before returning your foot to the starting position. Again, use slow and controlled movements.
- Clamshell — Lie on one side, and if only one hip is bothering you, lie on the opposite side. Bend your knees slightly and rotate the top knee toward the ceiling while keeping your feet together. Hold for up to 10 seconds before releasing. You may start with more reps on the unaffected side and even them out as your hips become stronger.
Physical therapy practices for hip pain

At-home care may be enough to treat hip pain that has come out of nowhere, but for the best results for persistent pain, it’s a good idea to see a medical professional like a physical therapist.

A physical therapist can perform an in-depth assessment and put together a treatment regimen that’s tailored to your needs. The main benefits of seeing a physical therapist, who may recommend some of the same exercises mentioned here, is that they can teach you safe and effective forms of exercise for hip pain relief without straining your muscles.

There are also some passive physical therapy techniques that can help increase your flexibility and range of motion. In these cases, your PT will do most of the work to guide you into the right position. They might pull you into a deep stretch or push against you to add some resistance.

See a physical therapist at Armor PT for hip pain

If you’ve been dealing with hip pain for more than a week, you deserve the attention of a professional to help rule out chronic underlying conditions. The physical therapists at Armor are happy to meet new people and help them find relief that allows them to get back to their normal routine.

It’s easy to make an appointment at Armor; you don’t need a referral or prior healthcare visit to get started. Just call us or request an appointment online today and let’s see if physical therapy can help relieve your hip pain.
May 7, 2025
Can SI Joint Pain Be Mistaken For Hip Joint Pain?
Pain in your lower back, hips, or tailbone can seem minor at first, but when it persists, it can disrupt every part of your life—walking, working, and even resting. And because there are several key joints at the intersection of your lower back and hips, pinpointing the location and cause of the pain can be tricky.

For example, the sacroiliac (SI) joint that connects your hips to your spine can be the source of several different conditions that cause discomfort and pain. But due to its proximity to the hips and overlapping symptoms, hip pain and SI joint pain can often be confused.

Our physical therapists always take a complete approach to diagnosing your lower back and hip pain to ensure we target the right area with effective treatment to get you relief.

SI joint pain anatomy

To understand the difference between SI joint and hip pain, we need to know how these joints are related. The sacroiliac joint is located where your spine meets your pelvis, a few inches above the tailbone or coccyx. There are two SI joints that connect to the iliac bones of the pelvis. These joints are essential for stability and shock absorption, especially during weight-bearing activities like walking or running.

Hip joints, on the other hand, are where the femur (thighbone) connects to the pelvis at a ball-and-socket joint. They lie in front of and below the SI joint.

So although these areas are distinct, the close proximity of the SI joint to the hips often makes it challenging to determine the true origin of your pain.

Hip pain or SI joint pain?

Being able to communicate with medical professionals and others about what hurts is key to finding the right treatment. A physical therapist can guide you through specific questions to identify your pain during an evaluation, and if you have a better idea of what’s causing your pain, this process can be easier and quicker.

What does SI joint pain feel like?

People with SI joint pain often describe it as:
- Aching, sharp, or stabbing pain on one side of their lower back
- Stiffness or a burning sensation in the lower back
- Pain that radiates to the hips, buttocks, or lower back, but usually not below the knees
- Increased pain when sitting for prolonged periods, standing, or transitioning between sitting and standing
- Discomfort during certain activities, such as climbing stairs or running
What does hip joint pain feel like?

Hip joint pain, however, may be experienced as:
- Discomfort toward the front of the hips or in the groin area
- Pain that radiates to the thigh or occasionally to the knee
- Reduced range of leg motion or difficulty in movements like walking, bending, or squatting
- Clicking or popping sensations in the hip joint during movement
Common SI Joint and Hip Pain Conditions

Some health conditions and prior diagnoses can contribute to the pain you’re feeling. Possible conditions that might be affecting your SI joint include:
- Sacroiliitis (inflammation of the SI joint)
- Traumatic injuries, such as falls or car accidents
- Pregnancy-related SI joint dysfunction
- Arthritis affecting the SI joint
And similar conditions that affect the feeling of the hips include:
- Osteoarthritis or hip joint degeneration
- Labral tears (damage to the cartilage surrounding the hip socket)
- Hip bursitis (inflammation of the fluid-filled sacs cushioning the hip)
- Hip impingement or structural abnormalities
Treatments for SI joint pain

Adding to the confusion, SI joint and hip flexor pain can coexist. An inflamed or unstable SI joint may lead to overcompensation by surrounding muscles, including the hip flexors, resulting in secondary hip pain. Similarly, hip joint issues can strain the SI joint. This is what makes it valuable to talk to a medical professional for an accurate diagnosis.

The good news is that, although SI joint pain can be mistaken for hip pain, the treatments often overlap and can even benefit both conditions. Here are several effective approaches our physical therapists may recommend:
- Targeted muscle-strengthening exercises
- Ergonomic assessment
- Postural training
- Massage therapy/relaxation
SI joint pain treatment in St. Louis

If you’re experiencing persistent hip pain or SI joint pain and are struggling to find relief on your own, it’s time to take action. At Excel, we specialize in identifying the underlying causes of all types of musculoskeletal pain and providing targeted treatments to restore your mobility, comfort, and quality of life.

Take the first step by calling one of our Greater St. Louis locations or by requesting an appointment online today. We may be able to offer appointments as soon as the same or next day so you don’t have to struggle in pain for long.
January 14, 2025
What Does Hip Bursitis Feel Like?
When your hip (or hips) hurt, everyday activities get much more difficult and your quality of life suffers, no matter how old you are. But because there are so many different causes of hip pain, there are nearly countless explanations and recommendations for hip pain relief online that may or may not be right for the condition you’re experiencing.

One way to narrow down your search is to ask yourself what your pain really feels like, which can direct you toward a more easy-to-understand diagnosis. The best way to know what’s causing your pain and how to treat it is by seeing a physical therapist, but for now, we’ll walk through a common cause of chronic and noticeable hip pain: hip bursitis.

What is hip bursitis?

Hip bursitis is an inflammation of the bursae in the hip region. Bursae are small, fluid-filled sacs that cushion and reduce friction between bones and soft tissues throughout the body. They’re like mini shock absorbers for your joints, ensuring smooth movement and preventing bone-on-bone contact.

These bursae can become inflamed, however, which leads to the pain and discomfort of hip bursitis. The hip joint is one of the largest and the most flexible in the body, allowing a wide range of movement necessary for activities like walking, running, and even sitting. However, this flexibility also makes it vulnerable to stress and injuries.

Something that can be confusing when researching hip bursitis is that it’s a general term that includes other related conditions, including trochanteric bursitis. Trochanteric bursitis describes hip bursitis that affects a specific bursa located at the outer part of the hip, near the greater trochanter bone.

While trochanteric bursitis falls under the umbrella of hip bursitis, it has unique characteristics and may require different treatment approaches compared to other forms of hip bursitis.

What does bursitis of the hip feel like?

Hip bursitis symptoms definitely vary from person to person, especially considering some causes of hip bursitis are from chronic conditions and others are from injury or damage to the hip region.

In general, hip bursitis can feel like a persistent ache or sharp pain on the outer part of the hip. This discomfort can extend to the thigh and buttock areas, making everyday activities like climbing stairs or even lying down on the affected side uncomfortable. The pain might start as a mild annoyance but can escalate to a sharp, intense sensation that disrupts sleep or everyday routines.

Like other musculoskeletal disorders and joint pain, pain from hip bursitis can radiate to other areas of the body. For example, pain may shoot down the leg or into the lower back, leading people to mistake it for sciatica, which has a much different treatment plan than hip bursitis. This radiating pain can make self-diagnosis and self-treatment difficult for hip conditions.

When meeting with a physical therapist, they’ll ask you about what worsens or helps the pain that you experience to gain valuable clues about the true underlying condition. We utilize both your internal experience of hip pain symptoms as well as external evaluations and tests to decide exactly how to treat your hip pain.

Hip pain treatments with physical therapy

Because hip bursitis can disguise itself as other types of hip pain or disorders, we always recommend seeing a certified physical therapist to listen to your symptoms and perform an evaluation to give you the most accurate, targeted, and effective treatment so you can get back to your normal life.

The tried-and-true methods of physical therapy are both evidence-based and personalized to your pain and preference for treatment. Most hip bursitis patients use some of the following techniques to get relief and prevent future pain:
- Activity/hobby modification
- Hip flexibility stretches
- Hip strengthening exercises
- Massage therapy
- Ice and heat therapy
Start the path to recovery from hip pain today

At Advent Physical Therapy, we want to make it as easy as possible for people to find relief from the conditions that affect them daily. Hip pain is no joke and can affect anyone from seasoned athletes to people experiencing the effects of the aging process. No matter what level of fitness you might be at, we are here to help. Start a conversation with our team about your symptoms and what you can expect from treatment by calling a Grand Rapids clinic or by requesting your appointment online today.
December 19, 2024
How to Heal Hip Bursitis Quickly
Hip pain can affect anyone—from athletes pushing their limits to individuals just trying to get through their daily activities. Among the most common causes of non-injury hip pain is hip bursitis, a condition that can make simple movements uncomfortable if not unbearable.

In all honesty, there’s no “quickest” way to heal from a condition like hip bursitis, only the most effective path to reduced pain for your specific circumstances. With that in mind, physical therapy is a personalized, evidence-based option for people looking for both short- and long-term healing from hip pain.

What is hip bursitis?

Hip bursitis, which is more specifically called greater trochanteric pain syndrome, involves inflammation of a bursa, a fluid-filled sac that cushions and reduces friction between the bones and other tissues in the hip.

While not all hip pain is hip bursitis, it is one of the leading causes of hip discomfort that does not result from injury or common chronic conditions like arthritis. The most common type of hip bursitis is trochanteric bursitis. Trochanteric bursitis affects the bursa near the greater trochanter, which is located on the outside of the hip.

By knowing about the symptoms associated with hip bursitis and whether you’re at risk for this condition, you can be a better advocate for your health care options when seeking treatment in both the short and long term.

Symptoms of hip bursitis

Typical signs of bursitis in the hip include a combination of stiffness, achiness, and swelling or a sensation of fullness in the affected areas of the hip. Common areas of pain include:
- The outside of your hip
- The side of your upper thigh
- The buttock area
Pain is often aggravated by specific movements or positions, such as when you:
- Lie on the affected side
- Stand up after prolonged sitting
- Go up or down stairs or perform repetitive hip movements
Recognizing these patterns can help you determine whether bursitis is the likely cause of your discomfort or if another hip condition might be more accurate to describe your experience.

Causes and risk factors of trochanteric bursitis

Understanding what may have triggered your bursitis is a crucial step in both treatment and prevention. Trochanteric bursitis in particular often develops due to a combination of factors, some of which include:
- Repetitive motions
- Previous hip injury or surgery
- Postural issues (misaligned gait)
- Arthritis
- Athletic performance
By identifying and being aware of these risk factors, you can better address the root causes of bursitis and prevent future flare-ups.

How we can treat hip bursitis quickly

The typical recovery time for hip bursitis is around six weeks, though this can vary among patients and require up to 12 weeks of treatment. While research on specific treatments is somewhat limited, what we do know is that early, proactive care can minimize symptoms and speed up recovery.

Studies on related conditions, including rotator cuff injuries, suggest that low-load exercises paired with temporary lifestyle modifications can be particularly effective for hip bursitis or greater trochanteric pain syndrome. Avoiding excessive strain on the affected hip while gradually strengthening the surrounding muscles tends to yield the best long-term results.

Best practices for treating hip bursitis
- Reduce excessive load: During phases of acute hip pain, both medical research and common sense tells us to avoid activities that worsen your pain (e.g., prolonged stair climbing or high-impact exercise).
- Cold and heat therapy: Use ice packs to reduce inflammation and swelling, and alternate with heat therapy to improve blood flow and reduce stiffness as desired.
- Over-the-counter pain relief: NSAIDs such as ibuprofen or naproxen can help manage pain, but consult your doctor before use.
- Gradual strengthening exercises: Incorporate exercises focused on building strength and stability in the hip area to support healing (examples below).
Hip bursitis exercise examples

Consistent strengthening exercises can significantly improve your flexibility, reduce pain, and prevent recurrence. Several simple exercises target the muscles and tendons around the hip, promoting a balanced range of motion and reducing pressure on the bursa.
- Single leg glute bridge
- Clam exercise
- Hip piriformis stretch
- Hip abduction
- Hip hikes
Please keep in mind that not every hip exercise is recommended for every type of condition. The best way to know whether a treatment will be effective for your hip pain is to talk to a physical therapist and describe both your symptoms and medical history. At Peak Performance Clinics, we make it easy to start finding answers with free screenings and same- or next-day appointments.

The quickest path to recovery starts with a one-on-one consultation

With timely action and targeted care, your recovery from hip bursitis can be both effective and efficient. For the quickest path to recovery, get started today with a personalized plan that considers your unique needs and goals. At Peak Performance, we specialize in same-day or next-day appointments when possible to help you heal hip bursitis quickly and get back to doing what you love. Take the first step by calling a nearby clinic or requesting an appointment online today.
December 10, 2024
Causes of Sudden Sharp Pain in the Hip That Comes and Goes
At best, hip pain is a nuisance that makes everyday activities harder and requires you to slow down or move much more carefully than usual. At worst, it can completely disrupt your lifestyle and make it difficult to get out of bed.

Fortunately, for many hip conditions, there are non-surgical treatment options to help you relieve pain and regain normal function both now and in the future through physical therapy.

What causes hip pain that comes and goes?

Finding the cause of your hip pain is a crucial step that will determine the best way to treat it. As you experience the pain, take note of how your hip feels by asking yourself questions like:
- Does it come and go with certain activities?
- Do you feel pain differently during different types of weather or during different times of the year?
- How long does the pain last?
Of course, you’ll discuss all this and more during an evaluation with a physical therapist, which is part of what makes a personal treatment plan so effective, since it takes all of your symptoms and your overall health condition into account.

On your own, you can identify and avoid the triggers that cause or worsen your hip pain symptoms, which can work for a while but may cause a large disruption in your lifestyle depending on what does and doesn’t hurt to do. And because your hip is involved in nearly every daily activity both in and outside the home, this is often the case. It’s also why seeing a specialist sooner rather than later results in less disruption to your life overall.

Sharp, stabbing hip pain

Sharp pain is different than dull aches or general discomfort and usually points to a specific cause in the hip or the surrounding parts of the body. As you’re researching causes of hip pain, ask yourself where the pain is located, whether deep in the hip, at the front, near the lower back, down the leg, or somewhere else.

Causes of sharp hip pain vary widely and can include:
- Osteoarthritis
- Hip injuries, including hip labral tears or dislocation
- Hip impingement
- Repetitive strain injury
- Inflammation (bursitis)
These issues result in slightly different sensations for different people, and some of them can affect very specific areas of the hip or be more widespread. This is another reason why a personal evaluation is valuable to diagnosing the extent of the underlying cause of your hip pain and finding an effective way to treat it.

Treatment options for sudden, sharp hip pain

No matter if you injured your hip doing something specific or are starting to feel the first symptoms of chronic joint wear and tear, our physical therapists have options to help you reduce or eliminate your sharp hip pain.

Our treatment plan typically involves a thorough diagnostic evaluation, sometimes including imaging technology to see deep into the hip joint, as well as a variety of treatment protocols that we’ll customize for your condition, including:
- Manual physical therapy
- Active rest and healing strategies
- Neuromuscular training
For people who find it difficult to leave home, we may be able to offer virtual or at-home treatments in some situations to make sure you get the care you need without risking more harm to your hip injury or putting you in too much pain.

Sharp hip pain treatments throughout Maine

If you’re in sudden hip pain, whether it happened a while ago or got unbearably worse recently, don’t wait to seek help from a physical therapist. No one wants to rely on medication just to get through the pain they have on a daily basis or limit activities due to fear of triggering symptoms, which is why we’re here to help. Call one of our clinics that’s close to you or request your appointment online to get started on a path of healing and recovery from hip pain.
December 10, 2024
What Is This Sharp Pain in My Hip?
Our hips support much of the body’s movement and balance, so when something is “off” in this area, it can significantly disrupt daily life.

Fortunately, even if you’ve been dealing with this kind of pain on and off for weeks or years, our physical therapists can help relieve your symptoms and prevent future hip injuries from derailing your routine.

Sharp pain in hip symptoms

Sudden hip pain can come out of nowhere and affect people of all ages. Whether it’s a sharp pain in your hip flexor when walking, discomfort radiating through your back and hip, or stabbing sensations when sitting down, this type of pain can feel crippling and unsettling.

Getting answers and an effective treatment starts by articulating how and where exactly your hip is hurting with symptoms like:
- A sharp, shooting pain in hip that comes and goes
- Sharp pain in back and hip
- Sharp pain in hip when sitting
- Pain in the front of your hip
- Pain in the upper thigh near hip
- Pain in the right or left hip or both
Being specific can help you both before and during an appointment, as it allows you to do some internet research ahead of time to know whether you should see your primary care doctor, start a self-care treatment, or call a specialist like a physical therapist.

Causes of sharp hip pain

There are many causes of various types of hip pain, which is where your specific symptoms and health condition comes into play. Sharp pain is usually different from dull, achy pain, and may rule out some conditions. However, many of these conditions have overlapping and highly varied symptoms, which is why self-care can miss the mark and not be as effective as seeing a specialist.

Common causes of hip pain include:
- Hip impingement
- Sciatica nerve sensitivity (pain may also occur in the low back and legs)
- Lumbar herniated disc (radiating pain from the low spine)
- Osteoarthritis
- Bursitis
- Muscle or tendon strain
Treatments for hip pain

Our physical therapists use the tried-and-true physical therapy fundamentals of manual therapy, strength training, and joint mobilization to restore function and relieve hip pain. In some situations, we can also use a few novel therapies for even better results, including:
- Gentle stretching
- Active rest (avoid immobilization)
- Dry needling
Keep in mind that your treatment plan relies on the specific underlying cause that affects your experience of pain, so not every treatment, stretch, or exercise for hip pain may be right for you.

Take action to relieve sharp hip pain

Sharp pain in the hip is more than an inconvenience—it can disrupt your routine, limit mobility, and affect your overall well-being. By addressing symptoms early and seeking the right treatments, you’re not only choosing relief but also preventing potential complications.

Discover how simple it is to start a physical therapy plan without a referral by calling one of our local office locations or by requesting your appointment online today!
December 10, 2024
Need help with front hip pain? Try these physical therapist-recommended movements
Any sort of hip pain can impact your daily activities. If you’re experiencing front hip pain, it can make you want to lie down until it goes away. Unfortunately, life doesn’t stop for pain. However, the right exercises can make a difference.

Exercise is an essential aspect of nearly all physical therapy treatment plans, which is why there are many movements that physical therapists recommend to patients who are experiencing front hip pain.

Movements for front hip pain often recommended by physical therapists

When you go to see a physical therapist for your front hip pain, they will determine which exercises will be the safest and most effective for the cause of your symptoms, your physical capabilities and your overall fitness goals. They will guide you through the movements during your sessions so that you can maintain progress by practicing at home in between appointments.

Here are a few physical therapist-recommended movements for front hip pain:
- External hip rotation — Sit on the floor with your knees bent out to the sides so that the soles of your feet are touching. Place your hands on your knees and gently push them down toward the floor. Once you feel a stretch, hold it for approximately 10 seconds before relaxing. Repeat as directed by your physical therapist.
- Hip abduction — Stand with your feet together. Lift your right leg out to the side for approximately five seconds before lowering it back down. Be sure to keep your hips facing forward during the movement. Repeat up to 10 times or as directed by your physical therapist, before switching to the left leg.
- Bridge — Lie down on the floor with your legs bent so that your feet are planted flat on the floor. Your arms should be by your sides. Slowly raise your hips up until they are aligned with your knees and shoulders. Hold that position for up to 30 seconds or as directed by your physical therapist.
Peak Performance Sports and Physical Therapy can guide you through exercises to reduce front hip pain near the groin

Physical therapy is an effective course of action for people looking to alleviate front hip pain. Not only can it reduce your symptoms, but it also improves the overall quality of the affected area to reduce the risk of future injury.

At Peak Performance, we can show you movements that will help alleviate the pain, such as hip abductions and bridges. We may also recommend other treatment options, including electrical stimulation and manual therapy.

Call us or request an appointment today to learn exercises to reduce pain in the front of your hip.
November 12, 2024
What Should I Do If I Have A Hip Flexor Strain?

Hip pain can be a real roadblock to your daily routine, whether you feel it when standing and moving around or when trying to get work done at your desk. Among the various types of hip discomfort, hip flexor pain stands out, affecting many people across different walks of life. When living with a recent injury or chronic pain, you deserve both self-care and professional treatment that gets you back to your normal routine quickly and effectively.

Symptoms of hip flexor pain

Hip flexor pain often presents itself in peculiar ways, distinct from other sorts of hip pain. Unlike hip joint pain, which often affects the deeper joint structures, hip flexor pain is usually felt in the front of the hip or groin area. It can be sharp or a dull pain, making certain movements, particularly lifting the knee or bending at the waist, uncomfortable or painful. You might also experience stiffness, tenderness, or swelling in the affected area. In some cases, the pain might radiate down the thigh or up to the lower back, complicating movement and increasing discomfort.

This type of pain can stem from various sources. Hip flexor strains occur when the muscle tissue itself is torn due to constant wear or sudden overextension. It can be made worse by muscle atrophy around the hips, inactivity (hip stiffness), or repetitive hip flexor movements like running.

Other hip pain can be caused by osteoarthritis or ligament or tendon strains. Recognizing how the symptoms of different hip pain causes differ is crucial for addressing the root cause effectively.

Exercises to avoid with hip pain

When dealing with hip flexor pain, knowing how to take care of yourself is key to recovering quickly, with consistent care to avoid worsening the injury and taking steps to heal it. High-impact activities like running, jumping, or any exercise that involves deep hip flexion should be avoided when you’re in hip pain. These movements can exacerbate the pain or further damage the already strained tissues.

If the pain is severe enough to make it impossible for you to accomplish the most basic tasks, you should talk to a doctor right away.

For minor injuries, the RICE method—rest, ice, compression, and elevation—remains a tried-and-true approach to help you feel better and hopefully speed up healing. These simple steps can make a significant difference in managing pain and promoting recovery.

Physical therapy exercises, tailored by experts, are the gold standard for pain that’s minor but may not be going away on its own. Hip flexor physical therapy exercises are designed to strengthen and loosen the surrounding muscles without inflaming the damaged tissues. They provide a safe pathway to recovery and pain management both in the short term and long term.

How long does it take for hip flexor strains to heal?

The healing time for hip flexor strains can vary depending on the severity of the injury. Mild strains often resolve within a few weeks with proper self-care, including rest and gentle rehabilitation exercises if you’re instructed to do them. However, more significant injuries might take several months to heal completely, which can benefit the most from a consistent physical therapy plan.

If your hip pain persists despite your best efforts to rest the affected joint, or if there’s no noticeable improvement after weeks, it might be time to explore more structured treatment options. Physical therapy can be particularly beneficial for hip flexor issues, helping to restore strength and flexibility while preventing future injuries.

Types of hip pain treatment

There are many treatment options available for managing hip flexor injuries and pain in general at Continuum Wellness. Our licensed physical therapists employ a range of techniques depending on your preferences for treatment and your health condition, from stretching and strengthening exercises to dry needling or electrical stimulation.

Each treatment plan should be personalized, addressing the individual’s specific needs, goals, and current experience of pain. A comprehensive approach ensures that all aspects of the injury are considered, paving the way for a quick recovery and improved long-term health.

Hip pain relief and treatments in Apache Junction

Whether you’re seeking evaluation, treatment, or just advice, our hip pain experts at Continuum Wellness are ready to help. Don’t let hip flexor pain dictate your life—take proactive steps towards recovery by calling our office or requesting a free screening online today.

November 11, 2024