Why Your Hips Deserve Attention?

Have you ever tried standing up after sitting for a long time, only to feel a sharp pull in your hip? Or perhaps you’ve suffered a fall or sports injury that left your hip sore and stiff for weeks. The hip joint plays a crucial role in almost every move we make — from climbing stairs to simply getting out of bed. When it’s injured, life doesn’t just slow down, it can feel like it’s on pause.

At Cure on Call, where our therapists work with patients in their own homes, we see first-hand how hip injuries affect independence and quality of life. Having personally helped patients recover from hip fractures, labral tears, and post-surgical stiffness, I know how overwhelming it can feel at first. But with the right physical therapy approach, recovery is not only possible — it can be life-changing.

In this article, we’ll explore evidence-backed strategies, expert insights, and practical exercises for treating hip injuries through physical therapy. Whether you’re recovering from a minor sprain or a complex surgery, this guide will walk you through what to expect and how to heal.

Understanding Hip Injuries

Common Types of Hip Injuries

The hip is a ball-and-socket joint designed for stability and mobility. But its very versatility makes it prone to injury. Some of the most common include:

• Hip fractures – often caused by falls, especially in older adults with osteoporosis.
• Labral tears – injuries to the cartilage that cushions the joint, often seen in athletes.
• Bursitis – inflammation of the fluid-filled sacs (bursae) that reduce friction.
• Hip impingement (FAI) – when the bones of the hip rub abnormally, limiting motion.
• Muscle strains – involving the hip flexors, glutes, or hamstrings.

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, hip fractures alone account for over 300,000 hospitalisations in older adults every year in the United States — highlighting the scale of the issue.

Why Physical Therapy Matters for Hip Injuries

Rest Isn’t Enough

One of the biggest misconceptions I encounter is the idea that simply “resting” will solve a hip problem. In reality, rest alone can lead to stiffness, muscle wasting, and slower healing. Physical therapy helps restore strength, flexibility, and function in a structured, safe way.

Evidence-Based Benefits

• Improved mobility – Gentle stretching and strengthening exercises enhance range of motion.
• Pain relief – Techniques such as manual therapy and targeted exercise reduce pain without over-reliance on medication.
• Faster recovery post-surgery – Early movement speeds up healing after procedures like hip replacement.
• Prevention of future injury – Correcting imbalances reduces the risk of recurring hip problems.

Dr. Karen Rafferty, a physiotherapist and researcher at Queen’s University Belfast, notes in her clinical review: “Patients who engage in early, guided physiotherapy after hip surgery report better mobility outcomes within the first three months compared to those who delay treatment.”

What to Expect in Physical Therapy

Initial Assessment

At Cure on Call, the process begins with a comprehensive evaluation in the patient’s home. We look at:

• Pain patterns and triggers
• Walking (gait) analysis
• Range of motion and strength testing
• Lifestyle factors (daily routine, work, hobbies)

Treatment Plan

Every hip injury is unique, so therapy is highly personalised. For example, a young athlete with a labral tear may need rotational stability drills, while an elderly patient recovering from a fracture might focus on safe transfers and balance training.

Key Physical Therapy Approaches for Hip Injuries

1. Manual Therapy

Hands-on techniques, such as soft tissue mobilisation or joint mobilisation, can reduce stiffness and improve circulation.

Example: One of my patients recovering from hip bursitis found significant relief after targeted manual therapy combined with stretching. The swelling reduced, and she was able to resume walking her dog within weeks.

2. Therapeutic Exercises

• Strengthening: Glute bridges, clamshells, and resistance band work target hip stabilisers.
• Stretching: Hip flexor and piriformis stretches reduce tightness.
• Balance training: Standing leg lifts or single-leg stance exercises improve stability.

A study published in the British Journal of Sports Medicine found that hip strengthening exercises significantly reduce pain in people with hip osteoarthritis compared to stretching alone.

3. Gait Training

Learning to walk correctly again after an injury or surgery is critical. Therapists often use parallel bars, walking aids, or video feedback.

4. Modalities

Depending on the condition, additional treatments like ultrasound, electrical stimulation (TENS), or heat therapy may be used to ease pain and promote healing.

Real-Life Case Example

One of our patients, Mr. Ahmed, a 62-year-old retired teacher, came to us after hip replacement surgery. At first, he was anxious and hesitant to move due to pain. Over six weeks of progressive therapy — starting with gentle range-of-motion work and advancing to resistance band strengthening — he regained enough independence to climb stairs without support. His story is a reminder that recovery is not instant, but consistent, guided effort pays off.

Practical Tips for Supporting Recovery at Home

1. Stay consistent with exercises – Skipping your prescribed routine slows recovery.
2. Apply heat or cold wisely – Ice for acute swelling, heat for chronic stiffness.
3. Use assistive devices safely – Walkers or canes reduce risk of falls when used correctly.
4. Mind your posture – Avoid sitting on low chairs or crossing your legs for extended periods.
5. Balance activity and rest – Too much too soon can worsen pain; pacing is key.

FAQs on Physical Therapy for Hip Injuries

1. How long does recovery take?
It depends on the severity of the injury. A mild muscle strain may heal in weeks, while post-surgical recovery can take 3–6 months.

2. Can I do exercises on my own?
Yes, but it’s best to get a professional assessment first. Doing the wrong exercises may worsen the injury.

3. Is surgery always required for hip injuries?
Not necessarily. Many hip conditions, such as bursitis or mild labral tears, respond well to conservative physiotherapy.

4. Does physical therapy hurt?
Some discomfort is normal, especially when starting exercises. But sharp or worsening pain should be reported immediately.

5. When should I seek medical attention?
If you experience sudden inability to bear weight, severe pain, or visible deformity, seek emergency care.

Final Thoughts

A hip injury can feel daunting, but it doesn’t have to define your daily life. With personalised physical therapy, patients regain not just mobility but also confidence in their independence. At Cure on Call, we believe healing happens best in the comfort of your home, where therapy feels practical and connected to your real routines.

If you’ve recently suffered a hip injury or are recovering from surgery, consider booking a consultation with a qualified physiotherapist. And if you’ve been through hip rehab yourself, we’d love to hear — what exercises or strategies worked best for you?

Take the first step towards recovery today — your future mobility depends on the care you give your hips now.

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