How Physical Therapy Tackles Hip Pain
You want to take care of some chores or go for a walk — but hip pain is keeping you on the couch. If this sounds familiar, know that you don’t have to suffer! At Darien Physical Therapy, our physical therapists will guide you through a simple process to address your hip pain so you can get active again.
Pinpoint Your Symptoms
There are several potential reasons why someone might develop hip pain. To treat your pain effectively, we need to pinpoint what that cause could be.
When you visit us for your initial appointment, one of the first things we’ll do is ask you to share your symptoms. “Hip pain” often causes a lot more than just pain, and being able to describe your pain, mobility limitations, and other concerns helps us get a clearer picture of your condition.
Make sure to share additional symptoms you might be experiencing, too. Here are some common ones:
- Stiffness/limited range of motion in your hip
- Weakness throughout the lower extremities
- Mobility issues, including walking, going up or down stairs, or struggling to stand up
- Difficulty performing everyday tasks, such as putting on your shoes — and let us know which ones
Identify a Cause and Develop a Treatment Plan
Thanks to your detailed symptom description — as well as a health history and comprehensive physical exam — your therapist should be able to determine the underlying cause of your hip pain.
If you’re 55 or older, there’s a good chance your hip pain stems from osteoarthritis. This degenerative condition causes cartilage and bone tissue to break down, leading to pain and restricted mobility.
However, hip pain can also stem from an injury. If you’re an athlete or particularly active person, you may have suffered an acute injury, such as a labral tear, in which a ring of cartilage in the hip socket becomes damaged. You may have also sprained your hip — that is, damaged the ligaments that hold the joint together.
However, even if you haven’t had an obvious injury, an injury could still be to blame. Overuse injuries are injuries that develop gradually and, in the hip, generally affect the soft tissue — your muscles, tendons, and ligaments. They usually occur due to repetitive movements or improper biomechanics.
Your treatment plan will vary based on the underlying cause of your pain, but in most cases, we aim to…
- Help manage acute pain with manual therapy, modalities, or gentle stretches.
- Improve mobility and range of motion through targeted stretches and exercises.
- Build strength in the muscles surrounding the hip to support the joint.
- Restore your ability to perform everyday movements, such as going upstairs — and for the athletes, we’ll help restore your ability to perform sport-specific movements.
Exercise of the Month
Modified Piriformis Stretch
(Hips, Glutes, Sciatic Nerve)
Start by lying on the ground with knees bent and feet flat on the floor. Cross one ankle over the opposite knee and gently apply pressure to the top knee to deepen the stretch. Hold for 30 seconds. Slowly lower your leg back to the floor and repeat on the other side. 3 Sets, 2 Reps.
Understand Your Outcomes
As with treatments, your exact outcomes will vary based on the underlying cause. However, other factors can come into play, too, such as age, health status, and the amount of time you can spend with physical therapy (whether in the clinic or performing home exercise programs).
For example, osteoarthritis has no cure, but you can manage your symptoms with regular physical activity. If you stick with your prescribed exercise program, you can minimize pain, slow the progression of your condition, and delay or even avoid surgery.
If you suffered an injury, you likely will be able to resolve your hip pain, usually within 1-3 months. However, if your injury was severe, full rehabilitation — the point at which you’ve fully restored strength and function — may take longer. Continuing any prescribed exercises is important even if you no longer feel pain.
Start Your Own Journey to Hip Pain Relief
No matter the reason for your hip pain, the physical therapists at Darien Physical Therapy will guide you toward lasting relief. Call us today to schedule an appointment to get started!
Sources: https://pubmed.ncbi.nlm.nih.gov/33448767/, https://www.choosept.com/guide/physical-therapy-guide-to-osteoarthritis-of-hip, https://www.physio-pedia.com/Hip_Pain_and_Mobility_Deficits
Supporting Hip Pain Recovery
With Nutrition & Targeted Supplements
By Christine Updegraff, MS, Bellwether Wellness
Hip pain is rarely just a “muscle issue.” The hip is a deep, load-bearing joint supported by cartilage, labrum, capsule, tendons, and powerful surrounding muscles. When any of these tissues are irritated or injured, healing can be slow—especially if inflammation lingers or tissue repair is under-supported.
Physical therapy is the foundation of hip recovery, restoring strength, mobility, and stability. Targeted nutrition and supplements don’t replace PT—but they can make PT more effective by giving tissues what they need to heal.
Adequate protein and vitamin C support collagen repair in hip flexors, labral tissue, and joint capsules. Vitamin D and K2 play an important role in bone and tendon health and are especially relevant for glute and hip strength recovery. Omega-3 fish oil helps normalize inflammation so the joint can move more comfortably and respond better to therapy.
For patients dealing with persistent soreness, stiffness, or swelling, additional support may be helpful. Curcumin-based and enzyme-based supplements can reduce joint irritation and help the body clear post-injury tissue debris, while magnesium supports muscle relaxation and sleep—both critical for recovery. For slower-healing tissues such as labrum or tendon, cellular energy support may further enhance repair.
The goal isn’t to “mask pain,” but to create an internal environment that allows healing to progress. When inflammation is controlled and tissue repair is supported, you set yourself up to tolerate exercises better and make steadier gains in therapy.
For guidance on supportive supplements aligned with your PT plan, ask at the front desk, speak with your physical therapist, or make an appointment with me to discuss.
Stop by the front desk, call 203-309-0045, or visit www.bellwetherwellness.com to book an appointment.
Take Responsibility for Your Pain & Get the Help You Need Today!
Stop letting pain get in the way of your life. At Darien Physical Therapy, our experienced therapists will create a personalized treatment plan to help you overcome hip pain and regain your mobility. Whether you’re dealing with arthritis, an injury, or chronic discomfort, we’re here to guide you every step of the way.
Healthy Recipe: Cinnamon Apple Bake
This warm, comforting dessert is packed with anti-inflammatory ingredients that support joint health and recovery. Apples provide fiber and antioxidants, while cinnamon has natural anti-inflammatory properties. The cranberries add a boost of vitamin C, and the nuts provide healthy fats and additional anti-inflammatory compounds.
Ingredients:
- 4 apples, sliced
- 1 cup fresh cranberries
- 1 tablespoon maple syrup
- 1 teaspoon cinnamon
- 1 teaspoon vanilla
- Pinch of nutmeg
- Small handful of chopped walnuts or pecans
Instructions:
Heat the oven to 375°F. Toss the apple slices and cranberries in a bowl with maple syrup, cinnamon, vanilla, nutmeg, and lemon if using. Spread the mixture in a small baking dish. Sprinkle nuts on top. Bake for about 25 minutes until the apples are soft and the cranberries burst.
Serve warm as a healthy dessert or breakfast topping. This recipe is naturally sweetened and provides beneficial nutrients to support your recovery journey.
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