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Coronavirus Update: We’re still open and here to help you, but spaces are limited. Please call ASAP to book your appointment.

3 Causes Of Hip-Pain Unrelated To Injuries

We’ve all been there… our hands clutching at our thighs in the hope of relieving hip-stress as we get up or sit down; a grimace on our faces as we try to grapple with what we think are signs of aging while easing into the bath; a frown as we get out of the car, straining to carry the weight in our legs, not our hips. Hip pain: most of us have experienced it, and if you’re reading this, you’re probably still suffering from its tell-tail discomfort. And yet, for most of you reading this, your pain isn’t related to any sort of injury you can think of – it just arrived and has decided to stay. The good news is, hip-pain can be treated and alleviated. In this post, we’re looking at some of the reasons you might be suffering from hip discomfort – and better still – some of the ways in which you can become pain free, right now.

I know what you’re thinking – you haven’t fallen, tumbled, or tripped recently. In fact, you tend to take fairly good care of your hips in so far as you know how. And that’s great! The truth is, though, for the majority of us, joint health is something we don’t really consider in our daily activities. In other words, when it comes to our hips, we often don’t realize that small irregularities in our postures, habits, and routines, can affect the health of our hip joints in the long run. That having been said, take a look at some of the most common reasons you’re experiencing inexplicable pain in your hip area:

1. Sitting All Day

It’s possible you’ve already considered the fact that a largely sedentary lifestyle might be contributing to your hip pain – if so, you’re on the right track. Sitting for numerous hours a day will eventually lead to stiff, tight muscles, the presence of which will result in pain. Your hip joints are incredibly important when it comes to mobility – not moving or stretching them throughout the day will cause a decreased ability to move with comfort, hence the pulling, stabbing, or dull ache your feel when you leave for home or get out of bed in the mornings.

2. No Exercise

Your muscles and joints need to be lubricated, stretched, and strengthened in order for them to maintain their flexibility and functionality. And the best way to do this is… yes… you guessed it: exercise. Excluding exercise from your daily routine is a sure-fire way to end up experiencing hip-pain. If you don’t use your muscles often, they weaken and lose their ability to add structural support to your joints; in this way, then, weakening hip muscles can lead to damage in the hip joint, thereby causing and aggravating hip-pain.

3. Repeated Exercise Routines

Though exercise is a great way to keep your hip-joint healthy, the continual repetition of one single exercise, stretch, or routine can actually cause breakdown within the muscle, thereby aggravating hip-pain instead of alleviating it. Constantly focusing on one single type of activity places continuous pressure on one group of muscles, and so places stress on them while weakening those around them: this is the point at which injury, and thus the possibility of serious damage, may occur.

If you’re doing one, two, or even all of the above, don’t fear – your hip-pain can be dealt with. Fortunately, there are ways in which you can tackle and alleviate your pain. Take a look:

1. Stretch

Doing functional 3 dimensional stretches which target your hip area can be very helpful in loosening and lengthening tight, stiff muscles which may be causing you discomfort. You must be warmed up in your muscles first, though, before stretching. Find the time to hit the mat and stretch out your hip muscles, even if it means getting up 10 minutes earlier.

2. Varied Exercise

Having realized that a sedentary lifestyle is causing you discomfort, it’s time to begin making some changes. Start by incorporating some exercises in the office: get up every 15 – 20 minutes, and walk for 2 minutes every 30 minutes. In addition, try adding some extra activities to your daily routine. Why not try walking for 30 minutes a day, or cycling in the park? Getting those muscles moving is essential for your recovery and pain-free life. Remember, though, vary your routine as you go along.

3. Physical Therapy

Physical Therapy is by far the fastest and safest way to get rid of your hip pain, right now. If you’ve never considered physical therapy, or have misunderstood the benefits of therapy, it’s time to reconsider. With the observational skills of Physical therapists who specialize in movement, you’ll not only be rid of your hip-pain once-and-for-all, but you’ll finally be given the information you’re looking for, thereby gaining peace of mind in the process. Unlike other forms of treatment which offer temporary, often harmful solutions for your pain, physical therapy tackles the root cause of the problem safely and non-invasively, thereby giving you permanent relief from your hip discomfort. In addition, a physical therapist is able to offer you tailor-made exercises and stretches to suit your needs, thus allowing you to maintain a pain free life and finally gain access to the lifestyle you dream of. Period.

Hip-pain doesn’t need to be a precursor to a life of immobility: it can be overcome and you can gain access to the active, mobile, healthy lifestyle you dream of. By following the above tips, and by contacting a professional today, you’ll be saying goodbye to your surprising discomfort in no time. Don’t waste even a moment more puzzling over the cause; find the answers you’re searching for – and take the actions needed – right now.

For more information about how we can help you overcome your hip-pain, why not contact us today.  Call us at 301-493-9257 to discuss how we can help you. We look forward to helping and guiding you on your journey to health!

To Your Health,


A Physical Therapist’s specialty is in observing deviations in your movement patterns to find the root cause of the problem, then effectively treating it with individualized exercises to correct the problem.  You will understand what the issue is that is causing the problem and be given effective exercises to do, thereby ensuring that how you move becomes permanent in your muscle memory.

We invite you to ask about our Free Discovery Visit and look forward to assisting you with anything you may need. 

P.S. If you are still not 100%, give us a call at 301-493-9257 to set up a time to discuss the health issues you are having and how we can help you.


 This is for those who are still unsure if Physical Therapy is right for them.  We offer a 100% Free 30 minute Discovery Visit to answer all your questions and see if you are the right fit for our clinic.  Space is limited.  Call us at:  301-493-9257 or email us at

Did you know that Maryland has direct access for Physical Therapy?  That means you can see a Physical Therapist without seeing your physician first and getting a prescription.  We can evaluate and treat you without a referral.  Through the extensive evaluation, if I feel that other issues may be involved that may require you to see your physician, I will refer you back or recommend someone who is appropriate for you.


We offer online Physical Therapy sessions.  These are the same 1 hour sessions as in clinic.  You still get the personal touch.  Contact us for more information or go to the website: for more information.

Many clients feel that the work we have done in Physical Therapy was so effective that after discharge they want to continue the Pilates and strengthening work to continue improving their outcomes to prevent recurrences.

We offer 5 and 10 session individual packages of Pilates/strengthening.

We offer a Year of Wellness package.

Interested in continuing the work we did or just want to get stronger or be sure you are still on the correct path towards your goals of a fully functional life, give us a call at 301-493-9257 to discuss how we can help you.


Zoom Pilates/Strengthening group classes: 
5 class series for $145 
July 22nd – August 19th
Wednesdays 12-1

Cynthia Weiss

We Help Women To Increase Their Confidence In Achieving Their Goals Of Having An Independent & Mobile Lifestyle Without The Use Of Pain Medications Or Surgery.