Physical therapy for hip pain: tips and best exercises
Learn how physical therapy for hip pain can help you manage symptoms and prevent future pain flares through targeted exercises.
Table of Contents
Key Takeaways:
1. Hip pain affects about 1 in 10 people and can be associated with various factors, including arthritis, bursitis, changes in hip structures, or referred pain from the lower back. Physical therapy is a proven, non-invasive way to help reduce pain and improve mobility.
2. Exercises like bridges, clamshells, squats, and seated glute stretches are a great starting point: they help build hip strength and flexibility so you can move more comfortably through everyday activities.
3. Resting completely when your hip hurts can actually slow recovery. Continuing to move, even with some discomfort, is often one of the most effective ways to break the pain cycle and get back to doing what you love.
Hinge Health offers virtual physical therapy and more to help you manage hip pain. Learn more.
Fully covered hip pain relief
Your hip is a powerful joint essential for daily activities. But hip pain and stiffness are common, affecting 10% of the general population. Physical therapy is a proven, non-invasive way to reduce hip pain from arthritis, hip impingement, hip labral tears, and other issues.
Read on to learn how physical therapy can treat hip pain — and how digital providers like Hinge Health make it easy to access effective care.
Interested in getting a personalized plan for hip pain? Learn more about Hinge Health’s digital physical therapy programs and see if you’re eligible.
Causes of hip pain
Understanding the factors contributing to your hip pain can help guide effective treatment. Common issues include:
Arthritis (such as osteoarthritis or rheumatoid arthritis)
Muscle strains
Referred pain (originates in the lower back but is felt in the hip)
How can physical therapy help hip pain?
“People often think they should rest and give their body a break in order for their hip to heal,” says Dylan Peterson, PT, DPT, a physical therapist at Hinge Health. “But continuing to move, even if you have a little pain, is usually one of the best ways to address what's causing hip pain, and break the pain cycle," he adds.
This is where physical therapy comes in. Physical therapists use a variety of techniques — including exercises, education, and activity modifications — to treat hip pain. A key component is exercise therapy, which is a plan of therapeutic exercises to relieve pain and manage conditions. At Hinge Health, physical therapists provide personalized exercise therapy plans as a core part of treatment, emphasizing that movement is medicine.
Signs you might benefit from physical therapy for hip pain
It can be hard to know when hip pain requires intervention. Physical therapy may be the right choice if you have:
Pain during daily activities like walking.
Stiffness or limited range of motion in your hip.
Pain that lingers or worsens over time.
Pain with certain movements like climbing stairs or sitting for long periods.
Weakness, instability, or feeling like your hip might "give out."
Pain that travels from your hip to your thigh, groin, or lower back.
Recurring or chronic pain that persists for weeks or months.
Physical therapy exercises for hip pain
Want expert care? Check if you're covered for our free program →- Seated Glute Stretch
- Squats
- Bridge
- Seated Marches
- Clamshells
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
These hip exercises recommended by Hinge Health physical therapists are a great starting point to support hip health by improving mobility and building strength. While they can be beneficial for many, hip pain can have many causes, and the most effective hip physical therapy exercises for you may depend on your specific needs or injuries. Working with a physical therapist ensures that you get personalized recommendations tailored to your situation.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
What to expect at physical therapy for hip pain
The primary focus of physical therapy for hip pain is to relieve symptoms by improving joint function, increasing mobility, and building strength around your hip. In addition to reducing pain, physical therapy helps you maintain or regain the ability to perform daily activities and meet functional goals that are important to you. Your physical therapist will guide you through exercises and techniques designed to achieve these outcomes. Here’s more on what to expect.
Personalized assessment. Your physical therapist will ask questions about your symptoms, medical history, and movement patterns. This helps them understand how hip pain is affecting you and guides your treatment plan.
Strengthening exercises. Your physical therapist will guide you through targeted exercises to build strength around the hip joint, which improves stability and support.
Stretching and range of motion exercises. Stretching and mobility exercises will help improve flexibility and range of motion. This reduces stiffness in your hip and surrounding areas.
Balance and stability training. Exercises to improve balance and coordination reduce your risk of falls and help prevent hip injuries.
Education. This is a cornerstone of physical therapy for hip pain. Your physical therapist will provide information on managing hip pain, including self-care strategies, adjustments to daily activities, and using exercise to manage pain.
Pain relief techniques. Your physical therapist may recommend strategies like applying heat or ice and practicing specific movements to help alleviate pain during or after activities.
Personalized care for different types of hip pain
Physical therapy for hip pain is not one-size-fits-all. Here are a few examples of how it may differ depending on the cause of your hip pain.
Joint pain or arthritis. Treatment focuses on exercises to reduce stiffness, improve mobility, and strengthen muscles that support your hip.
Injuries to soft tissues. PT includes strengthening and stretching exercises to support recovery and prevent further strain.
Hip impingement or structural issues. Treatment emphasizes improving joint mobility, building strength, and reducing stress on your hip.
Inflammation or overuse injuries. PT may include gentle movements to reduce tension, strengthen supporting muscles, and avoid irritating the area.
Physical therapy for hip pain with Hinge Health
If hip pain is limiting your movement, Hinge Health can help. As a digital clinic for joint and muscle care, Hinge Health offers access to physical therapists, along with personalized exercise therapy, health coaching, education, and more.
Staying consistent with exercise therapy can be challenging, but research shows it’s the key to building habits and achieving results. Our physical therapists, health coaches, and care team work together to help you make exercise therapy a habit, so you can get back to doing what you love.
Hinge Health physical therapists can give you an assessment, rule out any serious causes of your pain, help you modify your activities, empower you with tools and tips to help you hurt less, and personalize your exercise program.
Meeting with a Hinge Health physical therapist
Unlike traditional physical therapy visits, Hinge Health provides access to physical therapists via video appointments. Your therapist can conduct a movement assessment, create a personalized exercise plan, and help you perform exercises with confidence — all from the comfort of your own home.
You can ask your physical therapist questions about your pain, function, and progress — during video visits or anytime via messaging in the Hinge Health app. Your physical therapist can adjust exercises as needed to keep you on track. In addition to a physical therapist, Hinge Health also provides every member with a dedicated health coach for motivation and accountability. Together, they ensure you’re fully supported in your treatment.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
References
Ahuja, V., et al. (2020). Chronic Hip Pain in Adults: Current Knowledge and Future Prospective. Journal of Anaesthesiology Clinical Pharmacology, 36(4), 450. doi:10.4103/joacp.joacp_170_19
Holden, M., et al. (2023). Moderators of the Effect of Therapeutic Exercise for Knee and Hip Osteoarthritis: A Systematic Review and Individual Participant Data Meta-Analysis. The Lancet Rheumatology, 5(7), e386–e400. doi:10.1016/s2665-9913(23)00122-4
Edith Cowan University. (2022, August 15). Exercise answer: Research shows it's how often you do it, not how much. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2022/08/220815085707.htm
Kemp, J. L., et al. (2020). Improving Function in People with Hip-Related Pain: A Systematic Review and Meta-Analysis of Physiotherapist-Led Interventions for Hip-Related Pain. British Journal of Sports Medicine, 54(23), 1382–1394. doi:10.1136/bjsports-2019-101690
Teirlinck, C. H., et al. (2023). Effect of Exercise Therapy in Patients with Hip Osteoarthritis: A Systematic Review and Cumulative Meta-Analysis. Osteoarthritis and Cartilage Open, 5(1), 100338. doi:10.1016/j.ocarto.2023.100338