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.
Common Causes of 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.
Exercise of the Month
Clamshells (Exercise Band)
(Hips, Glutes)
Lie on your side with your knees bent and feet together. Position an exercise band above your knees. The side you want to exercise should be on top. While keeping your feet together, lift your top knee away from your bottom knee. Slowly return to the starting position. 3 Sets, 10 Reps.
Materials needed: exercise band
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.
Staff Spotlight
Jason, Calin Office
“I am originally from Southeast Idaho, living in a very rural community, which taught me the importance of community and the need for quality health care in the rural setting. I spent 7 years working for a mine in rural Nevada and transitioned to safety in manufacturing before becoming a physical therapist. These job experiences led me to focus on orthopedic and work-related therapy aimed at getting people back to work after injury. I love being in Elko and am enjoying all the outdoor activities this area offers. In my off time, I enjoy snowboarding, hiking, and hanging out with my family.” – Jason
Prehab and Rehab for Hip Surgery Success
Did you know that physical therapy is an important part of both the preparation for and recovery from hip replacement surgery? Prehabilitation, or “prehab,” focuses on strengthening the muscles around the hip joint and improving mobility to set you up for a faster and smoother recovery.
Prehabilitation
Prehab exercises may include targeted stretching and range-of-motion exercises, strengthening exercises, and gait training and balance activities. Patients may also learn how to use assistive devices like walkers or crutches, as well as practice post-surgery movements like getting in and out of bed or a chair.
Rehabilitation
Rehab begins almost immediately after surgery, with exercises becoming more challenging as the patient heals. Early mobilization is key to prevent complications and promote healing. Prescribed exercises manage pain, help prevent blood clots, and regain mobility and strength.
The duration and intensity of both prehab and rehab vary depending on individual factors such as age, overall health, and the specific surgical approach. However, both are integral components of a successful hip replacement journey by contributing to improved outcomes, reduced pain, and a faster return to normal activities.
Instrument Assisted Soft Tissue Mobilization (IASTM)
Instrument Assisted Soft Tissue Mobilization (IASTM) is a specialized technique performed at First Choice Physical Therapy in Spring Creek, Carlin, Elko, NV and Elko Spine and Rehabilitation. Our dedicated physical therapists use specialized tools to gently move and scrape against the skin to relieve pain, decrease inflammation, release scar tissue, and promote the healing process. These IASTM instruments are used to heal injuries to soft tissues, such as sprains, strains, repetitive use injuries, and release trigger points.
Are you suffering from a soft tissue injury? Do you have a sports injury or injury from a car accident? Do you have scars or adhesions that are causing pain and limiting your movement? If so, then IASTM can help you. Our innovative care strategies at First Choice Physical Therapy in Spring Creek, Carlin, Elko, NV and Elko Spine and Rehabilitation will help you find quick relief.
Schedule an appointment for IASTM today!
Recipe of the Month
Anti-Inflammatory Turmeric Salmon Bowl
Supports joint health and reduces inflammation
Ingredients:
2 salmon fillets (6 oz each)
1 tsp turmeric powder
1 tsp ground ginger
2 cups quinoa, cooked
2 cups mixed greens
1 avocado, sliced
1 cup roasted sweet potato
2 tbsp olive oil
Salt and pepper to taste
Lemon wedges for serving
Instructions:
Season salmon with turmeric, ginger, salt, and pepper. Heat olive oil in a pan over medium-high heat. Cook salmon for 4-5 minutes per side until cooked through. Assemble bowls with quinoa, mixed greens, roasted sweet potato, and avocado. Top with cooked salmon and serve with lemon wedges. Rich in omega-3 fatty acids and anti-inflammatory spices to support joint health!
Book an Appointment at First Choice Physical Therapy Today!
At First Choice 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!
Patient Spotlight
“I was struggling with chronic hip pain that made even simple daily activities difficult. The team at First Choice Physical Therapy created a personalized treatment plan that included manual therapy, targeted exercises, and education about proper movement patterns. Within a few weeks, I noticed a significant improvement in my pain levels and mobility. Now I can walk without discomfort and have returned to playing golf, which I thought I’d have to give up. The care and expertise I received here has truly been life-changing.” – Google 5-Star Review
