Understanding Your Hip Joints

Your hips are ball-and-socket joints, where your femur (thigh bone) fits into your pelvis (hip socket). A cushion of cartilage in your hips prevents friction as your hip bone moves within the socket. Pain can occur if this cartilage wears down or is damaged due to age, injury, or overuse.

There are several reasons why you may be experiencing hip pain:

Arthritis

Osteoarthritis is a common cause of hip pain, particularly in older adults. It occurs when the protective cartilage in the hip joint wears down over time, leading to pain, stiffness, and reduced range of motion.

Tears and Ruptures

Ligaments and cartilage in the hips can tear due to injury or overuse, causing pain and instability.

Bursitis

Bursae are fluid-filled sacs that act as a cushion between the bones, tendons, and muscles near the hip. Bursitis, or inflammation of these sacs, can cause pain and tenderness in the hip.

Strains 

Sudden or repetitive activities can strain or inflame the muscles and tendons around the hip joint, resulting in pain.

Additional causes of hip pain include fractures, dislocations, and certain diseases. If you experience sudden or severe hip pain, especially after an injury, it is important to contact our office for evaluation as soon as possible.

Personalized Hip Pain Relief

A retired teacher sought help at our clinic due to persistent hip pain that had gradually worsened over the past year. The pain was most noticeable when standing up from a seated position, during walks with her dog, and at night while trying to sleep. She had tried over-the-counter pain medication, heat therapy, and rest but found minimal relief.

During her evaluation, our physical therapists observed limited range of motion in her hip and noted weakness in the surrounding muscles. After a comprehensive assessment, she was diagnosed with hip osteoarthritis, a common condition associated with aging and wear and tear on the joint.

Our PTs created a tailored treatment plan for her that focused on pain management, improving hip mobility, and strengthening the supporting muscles. Targeted manual therapy techniques were utilized to reduce pain and stiffness, while prescribed exercises aimed to increase her range of motion and improve overall hip function. We also provided her with education on proper body mechanics and strategies for managing daily activities. 

After attending every physical therapy session and following exercise instructions in between, she experienced significant improvement in her hip pain and mobility. She was able to resume her daily walks with her dog, enjoy gardening without discomfort, and sleep soundly through the night.

Prehab and Rehab for Hip Surgery Success

Did you know that physical therapy is an important part of both the preparation for and recovery from hip replacement surgery? Prehabilitation, or “prehab,” focuses on strengthening the muscles around the hip joint and improving mobility to set you up for a faster and smoother recovery.

Prehabilitation

Prehab exercises may include:

• Targeted stretching and range-of-motion exercises
• Strengthening exercises 
• Gait training and balance activities 

Patients may also learn how to use assistive devices like walkers or crutches, as well as practice post-surgery movements like getting in and out of bed or a chair.

Rehabilitation

Rehab begins almost immediately after surgery, with exercises becoming more challenging as the patient heals. 

• Early mobilization is key to prevent complications and promote healing 
• Prescribed Exercises
  • Manage pain
  • Help prevent blood clots
  • Regain mobility and strength

The duration and intensity of both prehab and rehab vary depending on individual factors such as age, overall health, and the specific surgical approach. However, both are integral components of a successful hip replacement journey by contributing to improved outcomes, reduced pain, and a faster return to normal activities.

Authentic Tom Kha Gai (Thai coconut chicken soup)

This nutrient-rich recipe supports bone and muscle health—essential for maintaining balance and stability!

Ingredients:

• 2 cups chicken stock, unsalted, preferably homemade
• 1 ½ cups coconut milk
• ½ teaspoon table salt
• 1 lb boneless skinless chicken thighs cut into 1-inch pieces
• 1 stalk lemongrass, bottom half only, smashed and cut in 2-inch pieces
• 12 thin slices ginger
• Lime zest
• 1-3 Thai chilies, to taste, smashed until broken or cut into large pieces
• 2 tablespoons fish sauce
• 1 teaspoon finely chopped palm sugar, or granulated sugar
• 5.5 oz oyster mushrooms, torn into bite-size pieces
• 2 ½ tablespoons lime juice
• chopped green onion and/or cilantro, for garnish
• Jasmine rice, for serving, optional

Notes:

1. For a lighter soup, you can reduce the coconut milk by about ½ cup and increase the chicken stock by the same amount.
2. If using chicken breast, cut into ½-inch thick slices and marinate in 1 tablespoon of fish sauce while you’re prepping. Skip step #1 as chicken breast does not need to be simmered and is best cooked only briefly, and omit the salt. Reduce the chicken stock to 1 ½ cups and add it at step #2. Add the chicken breast to the soup at the end along with the mushrooms in step #3 and cook for a couple of minutes just until the chicken is done. Be sure to taste and adjust the salt at the end!
3. Remove the lemongrass, ginger, and lime leaves before plating; they are for infusion only.

Instructions:

1. Bring chicken stock to a boil, then add the salt and chicken thigh. Simmer gently for 15 minutes or until chicken is fork tender.

2. Add the coconut milk, lemongrass, ginger, lime zest, chilies, mushrooms, about half of the fish sauce, and sugar. Simmer for 5 minutes to infuse.

3. Taste and add more fish sauce as needed. Turn off the heat and add about 2 tablespoons of the lime juice, then taste and add more as needed. Top with green onions and/or cilantro.

4. Serve with jasmine rice as part of a larger Thai meal, or enjoy on its own. See this video about how to eat a Thai meal for how Thai people serve soup!