Hip pain can make ordinary things hard, from getting out of the car to sleeping on your side. For many adults in Plainfield and nearby towns, physical therapy for hip pain is a practical, hands-on way to understand what is going on and work toward moving more comfortably. It is not a quick fix and results vary, but a structured plan built around your goals may help you get back to the activities that matter to you.
Common Causes of Hip Pain
Where you feel the pain is often a clue. According to MedlinePlus, pain from the hip joint itself is often felt most in the groin, but it can also be felt in the thigh or knee, and some pain felt in the hip actually comes from the back.
Hip osteoarthritis
Osteoarthritis is a “wear-and-tear” condition in which the cartilage that cushions the hip joint gradually breaks down. The American Academy of Orthopaedic Surgeons notes that it most often affects people 50 and older, and that pain is usually felt in the groin or thigh, with stiffness that tends to be worse in the morning or after sitting for a while. There is no cure, but the AAOS OrthoInfo page on hip osteoarthritis lists physical therapy, targeted exercise, walking aids and activity changes among the nonsurgical options. If arthritis affects other joints too, our post on arthritis pain relief with physical therapy goes into more detail.
Bursitis and greater trochanteric pain syndrome
Pain on the outside of the hip, at the bony point, is often called hip bursitis or greater trochanteric pain syndrome. People commonly describe pain that spreads down the outer thigh and gets worse when lying on that side at night, getting up from a chair or climbing stairs. AAOS notes it is more common in women and in middle-aged or older adults, and that overuse, a fall, a tight iliotibial (IT) band and differences in leg length can all play a role.
Tendon problems around the hip
The tendons of the gluteal (buttock) muscles attach near that same bony point on the outer hip. When they become irritated or start to break down, a condition called gluteal tendinopathy, the pain can look a lot like bursitis. It tends to flare with stairs, hills, crossing your legs or standing on one leg. Because tendons generally respond to gradual, well-planned loading rather than rest alone, a guided exercise program is usually a central part of care.
Labral tears and hip impingement
The labrum is a ring of cartilage around the hip socket. In femoroacetabular impingement (FAI), extra bone along the hip bones causes them to rub during movement, which over time can lead to labral tears. Symptoms often include groin pain, stiffness and sharp pain with turning, twisting or squatting. AAOS describes physical therapy exercises that improve hip range of motion and strengthen supporting muscles as one nonsurgical option.
Muscle strains
Hip flexor, groin and hamstring strains often happen with sudden movements such as sprinting, kicking or quickly changing direction. Soccer, football and hockey players and runners are at higher risk. A therapist can help with strains that are severe or slow to settle. Our article on common sports injuries covers more of these.
What a Physical Therapy for Hip Pain Evaluation Looks Like
Your first visit is mostly about gathering information. At Rapid Relief Medical Group, physical therapists Khyati Shah, P.T., and Kinjal Patel, P.T., will typically start by asking:
- Where the pain is (groin, outer hip, buttock, thigh) and how long you have had it
- When it is worse: mornings, after sitting, at night, on stairs or with exercise
- Past injuries, surgeries and any other painful joints
- What you want to get back to, such as walking the dog or playing a sport
The exam may include checking hip motion and strength, watching how you walk, climb a step and get up from a chair, testing balance, and screening your lower back and pelvis. The therapist then explains the findings and suggests a plan, or may recommend you follow up with your physician or an orthopedic specialist.
Typical Approaches in Physical Therapy for Hip Pain
Every plan is individual, and not every technique below is right for every patient. Common building blocks include:
- Strengthening. Exercises for the gluteal muscles, thigh muscles and core, progressing from body-weight moves to bands or weights as you tolerate them. See how therapeutic exercise improves mobility.
- Mobility. Gentle range-of-motion work and stretches for tight areas such as the hip flexors.
- Gait and balance training. Practicing how you walk, take stairs and shift weight, and advice on whether a cane might help for a period of time. Our post on balance and gait disorders explains more.
- Manual therapy. Hands-on techniques such as joint mobilization or soft tissue work may help some patients move more comfortably before exercise. Here is why physical therapy often uses manual therapy and exercise together.
- Activity changes. For example, avoiding very low chairs, not crossing your legs or choosing lower-impact exercise for a while.
- A home program. A short list of exercises to do between visits. Consistency at home matters.
Progress with physical therapy for hip pain is usually gradual and results vary. Some people will still need care from a physician, injections or surgery, and your therapist should adjust the plan as you go.
Winter Considerations for Hip Pain in New Jersey
Central Jersey winters bring a few hip-specific challenges:
- Stiffness. With arthritis, long periods of sitting indoors can make the first steps feel stiffer. A few minutes of gentle movement from your home program may help.
- Ice. Icy driveways and sidewalks raise the risk of falls. Wear shoes with good traction, use handrails and take shorter steps.
- Snow shoveling. Push snow rather than throwing it, take breaks, and ask for help if your hip is already sore.
- Staying active indoors. A stationary bike, a pool or walking laps in a mall can keep you moving when it is too icy outside.
Red Flags: When to Seek Urgent or Emergency Care
Physical therapy for hip pain is not the right first step for every hip problem. Call 911 or go to the emergency room or an urgent care center if:
- You cannot bear weight on your leg or cannot move your hip, especially after a fall or other injury
- Your leg looks deformed, is badly bruised or is bleeding
- You have sudden, severe hip pain
- You have hip pain together with a fever
- Pain is getting worse and you have trouble urinating or having a bowel movement
Also contact your doctor if your hip still hurts after about a week of home care, if you have pain in both hips and other joints, or if you start limping and having trouble with stairs.
Frequently Asked Questions
Do I need a referral to start physical therapy for hip pain?
It depends on your insurance plan and situation. Call our office and we can help you figure out what your plan requires before your first visit.
How long does physical therapy for hip pain take?
It depends on the cause of your pain, how long you have had it, your goals and how consistently you do your home exercises. Your therapist will give you an estimate after the evaluation.
Should I rest my hip or keep moving?
Short-term rest from activities that clearly make pain worse can help, but complete rest is often not the long-term answer, especially for arthritis and tendon problems. A therapist can help you find the right balance of activity for your hip.
Can physical therapy for hip pain help me avoid hip surgery?
For some people, a structured program may reduce pain and improve function enough that surgery is not needed right away, but results vary and no one can promise that outcome. If surgery is recommended, therapy before and after the procedure is common.
Why does my hip hurt more at night?
Outer hip conditions like bursitis and gluteal tendinopathy often hurt when you lie on the affected side. Sleeping on the other side with a pillow between your knees may help. Arthritis pain can also show up at night as it progresses, so mention night pain at your evaluation.
Schedule a Hip Evaluation in Plainfield
If hip pain is changing how you walk, sleep or work, physical therapy for hip pain at Rapid Relief Medical Group can help you understand your options. Our clinic at 1280 Randolph Rd, Suite 105, Plainfield, NJ 07060 serves patients from Plainfield and nearby communities, Monday through Friday. Call (908) 941-4762 or request an appointment online to schedule a visit with Khyati Shah, P.T., or Kinjal Patel, P.T.
This article is for general information only and is not a substitute for medical advice. Talk with your healthcare provider about your specific symptoms.
