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Hip and knee
Hip pain treatment in Shirley, MA
The short answer
Most hip pain comes from irritated tendons on the side of the hip, arthritis, tight or weak muscles, or a low back that is sending pain into the hip. It usually builds up over time from how the hip is being loaded. The right mix of hands on care and strength work helps most people walk, sleep and climb stairs comfortably again, often without surgery.
On this page
What usually causes hip pain
Hip pain can show up on the outside of the hip, deep in the groin, or in the buttock. Where it hurts tells us a lot about what is going on.
- Pain on the outside of the hip
- Often called bursitis, but usually irritated tendons of the gluteal muscles. It aches when you lie on that side, climb stairs or stand on one leg.
- Arthritis
- A deep ache in the groin with stiffness first thing in the morning or after sitting. Strength and movement are some of the best tools for arthritic hips.
- Hip impingement and labral irritation
- A pinch in the front of the hip with deep squats, sitting low or twisting. Common in active people and athletes.
- Muscle strains and tightness
- Hip flexor, groin or hamstring strains from sports, running or a sudden jump in activity.
- Pain coming from the back
- Sometimes the hip hurts because of the low back or the joint at the base of the spine. We check both.
When to get it checked
Get your hip looked at if it has been bothering you for more than a couple of weeks, if it is making you limp, if it wakes you up at night, or if it is stopping you from walking, working or exercising the way you want. Go to a doctor or the emergency room right away if you cannot put weight on your leg after a fall, if your leg looks shorter or turned out, if the hip is hot, red and swollen or you have a fever, or if the pain is severe and came on suddenly. A child or teen with a new limp or hip or knee pain should also see a doctor promptly.
What you can do at home right now
These are safe starting points for most people. They are not a replacement for a proper evaluation.
- Keep walking, just less
- Short, easy walks keep the hip moving. Cut back on long walks, hills and stairs for now instead of stopping completely.
- Sleep with a pillow
- If the side of your hip hurts, sleep on the other side with a pillow between your knees so the sore hip is not pulled across.
- Avoid hanging on one hip
- Standing with your weight shifted onto one leg or sitting with your legs crossed can irritate the side of the hip. Stand evenly and keep your knees apart when you sit.
How we treat hip pain at Whole Health Solutions
Your physical therapist is with you for the whole appointment, start to finish. We check the hip, the low back and how you walk and move, find what is driving the pain, and build a plan around your life and your goals.
01
Relieve
Hands on care, dry needling or shockwave for stubborn tendon pain when they fit, and small changes to how you sit, sleep and move so the hip calms down.
02
Rebuild
Strength for the glutes, hips and core, and better control on one leg so the hip is supported again.
03
Perform
Back to long walks, hikes, stairs, the gym and your sport, with a plan so it does not come back. When you are ready, our personal trainers and athletic performance coaches pick up where therapy leaves off.
04
Thrive
Stay with the team that knows you. Check ins, training and a quick tune up whenever something new comes up, so this stays in the past.
Thrive is not a finish line. When life brings something new, the loop starts again with the same team.
How dry needling and shockwave therapy can help
For hip pain, your physical therapist may use dry needling and shockwave therapy to speed things up. They will tell you on your first visit if it is a good fit.
Dry needling
A very thin needle placed into a tight, guarded muscle helps it let go, so pain calms down and you can move and strengthen again. Always paired with hands on care and strength work.
Learn about dry needlingShockwave therapy
Sound waves delivered to a stubborn tendon or tissue help restart healing when it has stalled for months. Always paired with the strength work that keeps it from coming back.
Learn about shockwave therapyCommon exercises for hip pain
These are a few of the exercises our team often uses for hip pain. Tap one to watch.
Please read first. These are not right for everyone. If a move brings on sharp pain, numbness or tingling, stop and talk to one of our physical therapists before you keep going.
Learn from our team
Short, free videos from our clinicians on questions we hear about hip pain all the time.
Read more from our team
Blog posts and newsletter tips from our clinicians that go with hip pain.
Hear it from a client
Amy on what her hip lets her do now.
Read what Amy said
Amy, "What can you do now?" It's pretty remarkable what I can do now. Had a hard time with, just basic hip mobility. squats, things were starting to get tight again in my hips. I like to hike, and it was getting more painful again to do the things that I had loved to do. and that was definitely literally just, back squatted 95 pounds. And it's not just about the weight, it's about the range of motion, too. It's being able to not just do regular squats, but, all movement that I can do, is greatly improved.
★★★★★
"My hips, which had been a constant source of discomfort due to bursitis, finally started to feel better after consistent therapy."
Talk to a physical therapist
A free call to tell us what is going on and see if we are the right fit.
Common questions about hip pain
What does it mean when the outside of your hip hurts?
Most often it is irritation of the gluteal tendons and the bursa on the side of the hip. It usually gets better with the right strength work and a few changes to how you sit, stand and sleep.
Can physical therapy help hip arthritis?
Yes. Strength, movement and a smart walking plan help many people with hip arthritis move better and hurt less. If a hip replacement makes more sense, we help you get stronger before it and recover after it.
Is walking good for hip pain?
For most people, yes, in amounts that feel okay. Shorter, more frequent walks on flat ground are usually easier on the hip than one long walk with hills.
Do I need a referral for hip pain?
No. You can book directly with us. Most of our clients do use their insurance for reimbursement of our physical therapy services. We go over everything in the discovery meeting.
This page is general information, not a diagnosis. Everyone is different, so the best next step is an evaluation with one of our physical therapists.
Visit us
Serving 22+ nearby towns and beyond
2 Shaker Road, Suite C200, Shirley, MA 01464. Monday to Thursday, 5:00 am to 8:00 pm, Friday, 5:00 am to 3:00 pm, and Saturday, 6:00 am to 1:00 pm.