We understand how frustrating hip problems can really be. We use our hips for everything: sit down, bending over, walking, climbing stairs, balancing. Hip pain can present in many ways and mimic back or knee symptoms:
- Radiating pain into the knee or butt
- Painful pinch in groin when sitting down or lifting leg.
- Stiffness when squatting or climbing stairs.
- Weakness or instability when standing on one leg,
- Painful limp when walking.
- Limited ability to hike or exercise.
The main types of hip pain
Unlocking Hip Mobility
Hips were designed to be mobile and move in many directions. Over time hips stiffen up due to lack of stretching and degenerative changes of the cartilage. Swelling in the tissues will cause stiffness and will set off pain signals radiating into the groin or upper thigh. The first strategy we implement with patients is Improving hip mobility. This is followed up with improving squatting and hinging movements.
Hips Plan of care
I have treated hundreds of stiff and painful hips over 20 years of experience. I have been able to develop a reliable and effective recovery plan by following a very simple formula: “Calm the tissues down and then load them back up”. This is done by following 4 progressive steps:
Sleep with a supportive pillow between your legs.
Place a hot pack or ice over the painful area.
Don’t stay in one position longer than 20 minutes.
Gentle use massage stick to the upper thigh.
Activate & Load
Squeeze a pillow between your knees for 30 seconds.
take a 15 minute walk 2x day.
Hips were designed to be mobile and flexible. After a few weeks of stretching and following our proven step by step recovery strategies, will be able to squat lower, climb stairs, and even bend over and sit with less pain. Hip pain while walking or standing in line at the grocery store will soon be a thing of the past.