A Comprehensive Guide
to Hip Pain Relief

Unlock the secrets to strong and healthy hips
so you can go back to your life

Guide to Hip Pain

Hip Pain Relief Without Surgery or Injections

Many people associate pain in the hips with growing older. While the wear and tear from everyday life can increase your chances of experiencing chronic pain, it’s not necessarily a sign of aging.


There are several causes of hip pain, and they can happen at any age. The good news is there are many treatment options for hip problems that can provide hip pain relief and allow you to get moving again.

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At Fit Club we help people live an active lifestyle through one-on-one treatments provided directly by a Doctor of Physical Therapy. Our treatment philosophy is progressive and all-encompassing; helping our patients live a life free from medication and doing what they love!

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Fit Club is the ideal physical therapy service for patients with orthopedic injuries who live an active lifestyle, patients looking to return to athletic competition, and anyone motivated to recover quickly from an orthopedic injury or surgical procedure.

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As physical therapists, we understand that it can be frustrating to still experience hip pain even after seeing a doctor. You may have received pain medication, a steroid shot to relieve hip pain, and instructions to rest. While those can alleviate pain and provide temporary hip pain relief, they don’t fix problems long-term.

It’s important to work with a physical therapist to develop an individualized treatment plan that addresses the pain and any underlying issues that may be contributing to it. This may include exercises to improve strength and flexibility and modifications to your daily activities or exercise routine to prevent further injury. With the right treatment plan, most people can reduce their hip pain and improve their overall function.

If you would like to know how our team at Fit Club NY can help you live with less hip pain, we invite you to start with a no-obligation, risk-free appointment at one of our clinics.

You know your hip hurts, but what is it that’s causing pain?

There are several possible causes of hip pain, including:

Osteoarthritis: A degenerative joint disease that occurs due to wear and tear on the hip joint. It is more common in older adults.

Bursitis: An inflammation of the bursa, a small fluid-filled sac that cushions the hip joint. It often occurs as a result of repetitive motions or prolonged sitting.

Tendinitis: An inflammation of the tendons that attach muscle to bone. It can be caused by overuse or injury.

Strains and sprains: Injuries to the muscles, tendons, and ligaments that support the hip joint. They can occur as a result of physical activity or a fall.

Fractures: These can occur due to a traumatic injury or a medical condition that weakens the bones, such as osteoporosis.

Snapping hip syndrome: A condition in which the iliotibial band, a band of tissue that runs down the outside of the thigh, snaps over the greater trochanter, a bony protrusion on the thigh bone.

Referred pain: Hip pain can also be caused by problems with other body parts, such as the lower back or knee, that refer pain to the hip area.

Other medical conditions: Medical conditions such as rheumatoid arthritis, lupus, sciatica, or gout can cause inflammation, pinching, or buildup in and around the hip joint.

The process for diagnosing pain in the hips can vary depending on the specific symptoms and underlying cause. However, the process typically involves a combination of the following steps:

Medical history: A doctor will typically ask about your symptoms, when they started, and any potential causes or risk factors. They will also take note of other medical conditions you may have and medications you are taking.

Physical examination: A doctor will perform a physical exam to assess your hip joint’s range of motion, strength, and overall condition. They may also palpate your hip to check for any tenderness or swelling.

Imaging tests: Imaging tests such as X-rays, CT scans, or MRI scans can help to provide detailed images of the bones and soft tissues of the hip. These tests can identify problems such as fractures, tumors, or joint degeneration.

Blood tests: Blood tests may be done if a doctor suspects an underlying medical condition, such as an infection or inflammatory condition.

Specialized tests: Specialized tests like an arthrogram, ultrasound, or MRI arthrogram may be required to diagnose specific conditions, like a labral tear, snapping hip syndrome, or ligament tear.

Referral to a specialist: if the diagnosis is unclear or surgical intervention is suspected, a doctor may refer a patient to a specialist like an orthopedic surgeon or a rheumatologist.

It’s important to note that different conditions can present similar symptoms, and a complete evaluation is crucial for an accurate diagnosis.

The type and intensity of hip pain can vary widely depending on the cause. However, some people may describe severe hip pain as a deep, aching pain in the groin, thigh, or buttock area. The pain may be sharp or dull and may be constant or intermittent. It may be worse with movement, such as walking, climbing stairs, or standing up from a seated position, and it may be relieved by rest.

Some people may experience other symptoms along with their hip pain, such as stiffness, swelling, or weakness in the affected hip. Depending on the cause of the pain, other symptoms might include a limp, difficulty bearing weight on the affected limb, or difficulty sleeping due to the pain.

If you have signs of infection, sudden and severe pain, inability to move or bear weight, or a fever, it is crucial to seek immediate medical attention, as it could indicate a more severe issue such as a bone infection, septic arthritis, or a dislocated joint, among others.

The treatment options for hip pain can vary depending on the underlying cause of the pain.

Some common treatment options include:

Medications: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can relieve pain and reduce inflammation. If your pain is more severe, your doctor may prescribe stronger medication.

Physical therapy: Physical therapy can help to improve the range of motion, strength, and flexibility of the hip joint. Exercise and stretching can be used to reduce pain and improve function.

Steroid injections: Injections of corticosteroids can reduce inflammation and pain in the hip joint.

Assistive devices: Walking aids, such as crutches, canes, or walkers, can help to take the weight off the affected hip and reduce pain.

Activity modification: Changing your activities to avoid aggravating movements or positions, to rest and recover the affected hip

Surgery: If the pain is caused by a structural problem such as a torn cartilage or a bone spur, joint or hip replacement surgery may be necessary to correct the problem.

The course of treatment will depend on the severity, the type, and the underlying cause of the hip pain. Each treatment will be tailored to each case. Depending on the diagnosis, a combination of treatments may be recommended, and in some cases, treatments may change over time to adapt to the patient’s needs and progress.

First off, you made the right decision to get help. Many people rest for weeks, hoping that the pain will go away with time, but then six months down the line, they’re still dealing with it, and nothing has changed… or it has become worse.

Here are four ways we can help reduce hip pain and get you moving freely again.

Exercise: Regular exercise can help strengthen the hip muscles and improve flexibility, which can help reduce pain. It is important to ensure you do the RIGHT exercises for hip pain. One of the best things to help you ease your hip pain is to do the correct series of progressive low-impact hip strengthening exercises.

Check out these 14 exercises to help relieve pain in your hips.

Stretch: Stretching can help to alleviate hip pain by increasing flexibility and range of motion in the hip joint and surrounding muscles. Tight muscles can pull on the hip joint and cause pain, so stretching can help loosen and relax these muscles, reducing tension and pressure. Additionally, stretching can also improve blood flow to the area, which can help to reduce inflammation and promote healing. Stretching also helps to activate the muscles and make them stronger, which can help to prevent future injuries.

Avoid sitting for too long. The truth is humans were not designed to sit for long periods of time staring at a computer screen or phone. Sitting in one position for an extended period can cause the hip and lower back muscles to become tight and stiff. This can lead to muscle imbalances, where some muscles are overworked while others are underused, which can put extra stress on the hip joint. We recommend taking frequent breaks, moving around when sitting for long periods, and stretching the hip flexors, legs, and glutes to help prevent hip pain.

Physical therapy: A physical therapist can teach you exercises and stretches to help reduce pain and improve function. Physical therapy has consistently been proven to help people with hip pain. In fact, at Fit Club NY, it’s one of the most common issues we see our clients living with. If your hip pain is affecting your job, if it stops you from attending exercise classes, or if it threatens your independence and gets in the way of spending quality time with family and friends, physical therapy can help get you back to living the active life you deserve as quickly as possible.

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