Hip Conditions Archives - JAG Physical Therapy in NY, NJ, & PA

Exercises for Alleviating Hip Pain

Us3eNumb3rZERO — Fri, 20 Oct 2023 18:35:26 +0000

Hip pain is a common symptom in people of all ages and walks of life, indicating a problem with the hip joint or the surrounding muscles, tendons, ligaments, or bones. The pain can be persistent or occasionally triggered by certain postures or movements.

Most cases of hip pain are caused by strain, sports injuries, or accidents. Pain in the hip may also stem from an underlying disease or structural condition.

Physical therapy treatment and exercise is usually one of the best treatment options for diverse types of hip issues, but everyone’s condition is different. That’s why JAG Physical Therapy tailors your hip treatment and rehabilitation solutions to your specific needs. Find your nearest location in New York, New Jersey, or Pennsylvania, schedule your appointment today, or read further to learn more about what you can do about hip pain in terms of your exercise routine.

What Are the Common Causes of Hip Pain?

Hip pain may be caused by one or a combination of several factors. Below are six common culprits of hip pain:

Hip Fracture

If you’ve suffered an accident such as a fall or an automobile collision and hurt your lower torso, you may have hip bone fractures, so you should see a physician to be evaluated. Hip fractures can be extremely painful and affect mobility unless properly treated. Bones become generally weak and brittle with age, making them more susceptible to fractures during a fall.

Arthritis

Arthritis refers to inflammation in one or more joints, which can cause pain, tenderness, and stiffness. There are many different types of arthritis, which may be linked to wear and tear on joint tissue, infections, and immune system disorders. In the hip joint, osteoarthritis (related to wear and tear) is the most common type, and this may be exacerbated in people whose hip bones are irregularly shaped.

Sports Hernia

Soft tissue injuries resulting in hernia are common in sports involving repetitive or explosive pelvic twists, such as soccer, hockey, and skiing. Pain from this condition usually arises from hip extension and radiates into the groin.

Bursitis

Bursitis is the inflammation of the small fluid-filled sacs (bursae) that cushion the soft tissues around joints against the bare bones. You may feel the effects of hip bursitis as a dull ache on the outside of the hip that worsens when walking, standing, or running.

Hip Labral Tear

The labrum is a type of cartilage found in hip and shoulder joints. A torn hip labrum will result in stiffness, clicking or locking sounds, and pain in the hip.

Tendinitis

Tendons are the tough cords that attach your muscles to bone. With tendinitis, or inflammation in a tendon, you may experience tenderness along a particular muscle in the thighs or hips and hip pain that worsens at night or when walking.

What Are Effective Exercises for Alleviating Hip Pain?

The following exercises can help relieve inflammatory, structural, or injury-related pain in your hip:

Hip Rotation

Lie flat on your back with both arms spread out.
Pull your knees toward your abdomen until both feet are flat on the floor.
Rotate your knees to the left and your head to the right.
Hold the pose for 10-15 seconds.
Repeat in the opposite direction.

Ankle Grab

Stand upright with your feet at shoulder width.
Bend your right knee, then grab and pull your right foot until its heel touches your right buttock.
Hold for a few seconds.
Release the foot and gently return it to the starting position.
Do the same with your left leg and repeat the grab 10-15 times.

Butterfly Stretch

Sit on the floor with your knees bent so that the soles of your feet press against each other.
Place one hand on each knee and gently push down as far as possible.
Hold the pose for about 10 seconds and relax.
Repeat 5-10 times.

Remember to maintain proper form when performing these exercises to maximize their effectiveness and reduce the risk of injury. Incorporate your preferred exercises into a regular workout routine in order to heal consistently.

How Can Hip Mobility Exercises Help Alleviate Pain?

Hip mobility exercises can reduce chronic pain by improving the strength, function, and flexibility of the muscles surrounding the hip bones. Plus, regularly stretching and exercising the hips reduces musculoskeletal fatigue, pain sensitivity, and pain-causing inflammation.

Here are six examples of hip mobility exercises that will not only relieve your hip pain but also increase your hips’ range of motion:

Hip extension
Knee lift
Leg swing
Hip abduction
Pigeon stretch
Glute bridge

When Should You Consult a Physical Therapist for Hip Pain?

Hip pain exercises alone might not be a lasting or effective remedy for your condition. Consult a physical therapist right away if your hip pain persists or:

The pain worsens.
Your hip joint becomes noticeably swollen, reddish, or physically deformed.
A fall or sports injury caused the pain.
You can’t put weight or pressure on the aching hip.
The hip makes a noise when you move.
The pain restricts everyday movements such as standing, lying down, sitting, walking, climbing stairs, jogging, etc.

Schedule an Appointment with JAG PT for Hip Pain Support

At JAG PT, our professional physical therapists will design a personalized treatment plan that addresses the root cause of your hip pain to ensure lasting relief. We treat the underlying problem, not just the pain. Book your appointment at your local JAG PT clinic in NY, NJ, or PA or contact us today for further inquiries.

Learn More About Physical Therapy from JAG PT:

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A Look at Treating and Avoiding Common Hip Injuries

Us3eNumb3rZERO — Mon, 01 Mar 2021 20:51:54 +0000

It’s not just older adults who suffer from hip pain and injuries. In fact, the ability to perform everyday activities often is impacted by hip-related issues in individuals between the ages of 35 and 60.

John Gallucci Jr., MS, ATC, PT, DPT and CEO of Woodbridge-based JAG Physical Therapy, said that hip injuries — such as groin strains and bursitis, which is irritation or inflammation impacting the fluid-filled sacs known as the bursae that act as cushions for the bones, tendons and muscles surrounding joints — are not uncommon in otherwise healthy individuals.

“We're very fortunate in New Jersey and New York: We live in what I call a ‘recreation mecca,’” Gallucci said. “There is nowhere that you don't see people jogging, cycling, playing tennis or playing golf. We have a plethora of opportunities to stay healthy, and, as we all learned in grammar school, physical education, if you don't use it, you lose it.”

While the benefits of physical fitness are great, those who spend 40 hours a week sitting at a desk and haven’t kept up with conditioning have a greater chancing of suffering an injury, Gallucci said.

“We see people who get anterior (frontal) hip pain, usually from overuse,” he said. “We call that a hip flexor strain. It’s very common. The other thing that we see, especially in tennis and in golf, is what we call greater trochanter bursitis, which basically means the side of your hip hurts and sometimes swells. The other most common thing around the hip is gluteal (muscles in the buttocks) strain because, again, they’re not prepared.”

Common Hip Injuries and The Importance of Stretching

As people get older, arthritis and the erosion of the soft tissues of cartilage may call for surgery. However, proper stretching before and after an activity can minimize the risk.

“But the most common injuries that we see in our area are definitely the hip flexor strain, the greater trochanter IT band type, and gluteus,” he said. “We actually have a hip-stretching protocol that we give everybody who has hip pain. That involves the trunk, stretching your IT band, and your gluteals, and also encompasses your lower back.”

These stretches should be performed once people are warmed up as well as after the activity, Gallucci said.

“It's very important to keep the flexibility because a lot of people will pick one sport,” Gallucci said. “They're going to just play tennis, just play golf, just cycle, or they’re only going to run. As we've learned through science and research, multidirectional athletes get injured less often. The common lay person picks one thing and does only that. That’s where you get these overuse strains, or bursitis injuries.”

Should an individual need surgery, it’s important to know that JAG PT’s physical and occupational therapists are trained in post-operative care to help restore patients to a functional level.

Treating the Individual, Not Just the Injury

JAG PT provides a high level of care, and with over 100 locations throughout New Jersey, New York and Pennsylvania, it is a physical therapy leader in the tristate area. During patients’ initial visit, therapists begin an assessment of the clients’ pain level, range of motion and ability to perform everyday activities. Therapists and trainers also examine above and below the hip region, assessing core stabilizers, knees, ankles and feet to determine the true source of pain.

“Something that JAG PT prides itself on is that we just don't treat injuries, we treat individuals as a whole, and we look at the entire biomechanical chain,” Gallucci said. “Then, the plan of care will be made based on those limitations and the process of rehabilitation will begin.”

Depending on a patient’s needs, rehabilitation may involve simplistic modalities to reduce pain and swelling, followed by hands-on mobilization and massages, and then shift to an exercise prescription, ensuring patients return to their functional activity level.

Getting Golfers Back in the Game

Another distinction that sets JAG PT apart is the inclusion of experienced Titleist Performance Instructors (TPI).

“These are medical instructors who have TPI certifications, and we have them throughout all of our clinics,” Gallucci said. “These instructors are trained on prevention of golf injuries and rehabilitation of injuries.”

Having these specialists as part of JAG PT’s team enables golfers to get back on the fairways quickly and safely.

“Nobody wants to be sidelined when they’re trying to stay fit,” Gallucci said.

For more information, visit jagonept.com.

Visit a JAG Physical Therapy Clinic

If you're experiencing hip pain, it's important to consult with a physical therapist. At JAG Physical Therapy, our team of experts is here to help you regain your strength and mobility, reduce your pain, and prevent future hip injuries. Contact us today to learn more or schedule your appointment to take the first step towards a pain-free life

Learn More About Physical Therapy from JAG PT:

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What’s the Difference Between a Glute Bridge and a Hip Thrust?

Us3eNumb3rZERO — Wed, 17 Apr 2019 11:11:22 +0000

The two exercises may look the same, but they each have their own benefits. Here, learn when to use each.
By Gabrielle Kassel

The post What’s the Difference Between a Glute Bridge and a Hip Thrust? appeared first on JAG Physical Therapy in NY, NJ, & PA.