How Physical Therapy Tackles Hip Pain
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 GO Physical Therapy, our physical therapists will guide you through a simple process to address your hip pain so you can get active again.
This newsletter will take you through that process, from understanding your symptoms to the outcomes you can expect from physical therapy. Still have questions? Call us to schedule an appointment!
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.
For example, you know that your hip hurts. But when do you experience pain (e.g., during activity)? Does your pain come and go? Where do you experience pain? Is it just in your hip, or do you feel it elsewhere? Is the pain a dull ache? Sharp and shooting?
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.
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 Today
No matter the reason for your hip pain, the physical therapists at GO Physical Therapy will guide you toward lasting relief. Call us today to schedule an appointment to get started!
Hosting Thanksgiving Dinner? Manage Stress with These Tips
We love Thanksgiving at GO Physical Therapy. It’s a time to gather with friends and family, enjoy a great meal, and give thanks for all of the year’s blessings. But we also know the big day can be stressful — especially if you’re hosting.
Here are a few simple tips to stay happy and healthy this Thanksgiving:
- Try some deep breathing exercises. In the thick of cooking five different side dishes and feeling overwhelmed? Try box breathing, a simple technique in which you slowly breathe in and out for 3–4 counts.
- Fix a balanced plate. Rather than stressing about overindulging, just make sure to add some green veggies to your plate alongside the cornbread stuffing and fried turkey.
- Don’t forget your post-meal walk. If you prepped dinner, let someone else take care of the dishes while you take a relaxing stroll around the neighborhood. Relax — you earned it!
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
- 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
- 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.
Prepare and Recover From Hip Surgery with GO Physical Therapy
If you’re planning for hip surgery, or contemplating it down the road, contact us today to learn how our prehab and rehab programs can set you up for success. We’ll answer any questions you have and talk about what to expect at every stage. Call today!
Dry Needling: Targeted Relief for Tight, Painful Muscles
Do you have a stubborn knot in your shoulder that never seems to go away? Muscles that feel tight and achy no matter how much you stretch? Dry needling could be the missing piece in your recovery.
Dry needling is a skilled physical therapy technique that uses a very thin, solid needle to stimulate myofascial trigger points, the hyperirritable spots within tight bands of muscle that can cause pain and limit your movement. No medication is injected, which is why it’s called “dry” needling.
How Can Dry Needling Help?
- Eases muscle tension: Stimulating a trigger point can help a tight muscle relax so it moves more freely.
- Reduces pain: Treating the sore, tender spots in your muscles may help calm pain that’s keeping you from doing what you love.
- Improves movement: When muscles loosen up, it’s easier to restore your range of motion and get the most out of your exercises.
- Supports your whole treatment plan: Dry needling is used alongside hands-on care and therapeutic exercise, not in place of them, so you build strength and healthy movement that lasts.
What to Expect
Your physical therapist will first evaluate your condition to decide whether dry needling is right for you. If it is, the needle is placed in the targeted muscle for a brief time. Some people feel a quick muscle twitch or a dull ache, and mild soreness afterward is common. Your therapist will explain each step and answer any questions along the way.
Curious whether dry needling could help with your pain? Call GO Physical Therapy today to schedule an appointment!
Lower Trunk Rotations (Lower Back, Core)
Start by lying face up on the floor with your knees bent. Allow your knees to slowly drop to one side. Your lower back should rotate, but your shoulders should stay flat on the ground. Hold for 30 seconds. Bring your knees back up and then drop them to the opposite side.
Classic Pumpkin Pie
Nothing says November like a homemade pumpkin pie. Smooth, spiced, and perfect for sharing, this classic comes together with pantry staples and a little patience while it bakes. Pumpkin also brings a boost of vitamin A, making this a seasonal treat worth savoring with family and friends.
Ingredients
- 1 unbaked 9-inch deep-dish pie crust
- 1 can (15 oz) pumpkin purée (not pie filling)
- 1 can (12 fl oz) evaporated milk
- ¾ cup granulated sugar
- 2 large eggs
- 1 tsp ground cinnamon
- ½ tsp ground ginger
- ¼ tsp ground cloves
- ½ tsp salt
- Whipped cream, for topping (optional)
Instructions
- Preheat the oven to 425°F. Place the unbaked pie crust in a 9-inch pie dish.
- In a large bowl, whisk together the sugar, cinnamon, ginger, cloves, and salt. Beat in the eggs, then stir in the pumpkin purée and evaporated milk until smooth.
- Pour the filling into the pie crust. Bake for 15 minutes.
- Reduce the oven temperature to 350°F and bake for 40–50 minutes, or until a knife inserted near the center comes out clean.
- Cool on a wire rack for at least 2 hours before slicing. Serve with whipped cream, if desired.
Tip: cover and refrigerate leftovers for up to 4 days. If the crust edges brown too quickly, loosely cover them with foil.
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