Hip pain can turn everyday moments into a struggle. Getting out of the car, climbing the stairs, walking the dog along the Bay Shore marina, or simply rolling over in bed can all become painful when your hip isn’t working the way it should.
The good news is that most hip pain responds well to conservative, non-surgical care. At All Island Chiropractic & Physical Therapy, our team in Bay Shore and Wading River helps Long Island patients find the source of their hip pain and get back to moving comfortably. Here’s what may be causing your discomfort and how physical therapy can help.
Common Causes of Hip Pain
The hip is one of the body’s largest weight-bearing joints. Because it supports you through nearly every movement, many problems can cause pain. Some of the most common causes we see include:
Osteoarthritis. Over time, the cartilage that cushions the hip joint can wear down. This often causes stiffness, aching in the groin or outer hip, and pain that worsens after activity or first thing in the morning.
Hip bursitis. Small fluid-filled sacs called bursae reduce friction around the hip. When they become irritated, you may feel sharp or burning pain on the outside of the hip, especially when lying on that side.
Tendonitis and muscle strains. The muscles and tendons around the hip, including the hip flexors, glutes, and hamstrings, can become strained or inflamed from overuse, sports, or sudden movements.
Hip labral tears. The labrum is a ring of cartilage that lines the hip socket. A tear can cause clicking, locking, or a catching sensation along with pain deep in the hip or groin.
Referred pain from the lower back. Sometimes hip pain doesn’t start in the hip at all. Sciatica, a pinched nerve, or sacroiliac (SI) joint dysfunction can send pain into the hip, buttock, and leg.
Muscle weakness and imbalances. Weak glutes or core muscles force other structures to work harder. Long hours of sitting at a desk or behind the wheel can also tighten the hip flexors and throw off your alignment.
Injuries from accidents. Car accidents, slips, and falls at work can injure the hip joint and surrounding tissues. These injuries sometimes cause pain that shows up days after the incident. If your hip pain started after a car accident or a work injury, our office accepts New York no-fault and workers’ compensation insurance.
When Should You See a Professional for Hip Pain?
Mild soreness after a long day of yard work may fade on its own. But it’s a good idea to schedule an evaluation if you notice any of the following:
- Pain that lasts longer than a week or keeps coming back
- Stiffness that limits your ability to walk, bend, or put on your shoes
- Pain that wakes you up at night or makes it hard to sleep on your side
- Clicking, locking, or catching in the hip joint
- Pain that travels down your leg or comes with numbness or tingling
- Hip pain that began after a car accident, fall, or work injury
Seek emergency care right away if you can’t bear weight on your leg, your hip looks deformed after a fall, or you have sudden severe pain with fever, redness, or swelling.
How Physical Therapy Treats Hip Pain
Physical therapy focuses on the root cause of your pain, not just the symptoms. Every treatment plan at All Island Chiropractic & Physical Therapy is tailored to your body, your goals, and your lifestyle. Here’s what that can include.
A thorough evaluation
Your first visit starts with a detailed assessment. We look at how you walk, how your hip moves, which muscles are weak or tight, and whether your lower back or pelvis may be contributing. This helps us build a plan that targets the true source of your pain.
Strengthening exercises
Strong glutes, core, and thigh muscles take pressure off the hip joint. Your therapist will guide you through targeted exercises such as bridges, clamshells, side-lying leg raises, and step-ups, progressing them safely as you get stronger.
Stretching and mobility work
Tight hip flexors, hamstrings, and piriformis muscles can limit movement and increase pain. Gentle stretching and mobility drills help restore your range of motion so you can move more freely.
Hands-on manual therapy
Techniques like joint mobilization and soft tissue work can ease stiffness, reduce muscle tension, and improve joint movement. Dr. Selzer is also certified in Active Release Techniques (ART), a hands-on method that targets scar tissue and adhesions in muscles, tendons, and fascia.
Gait and balance training
Hip pain often changes how you walk, which can lead to problems in your knees, back, and other hips. We help retrain healthy movement patterns and improve balance to reduce your risk of falls, which is especially important for older adults.
Chiropractic and physical therapy working together
Because hip pain is often connected to the lower back and pelvis, our combined approach can be especially effective. Our chiropractors can address spinal and pelvic alignment while our physical therapist builds strength and stability, all under one roof.
A home exercise program
Recovery doesn’t stop when you leave the office. You’ll get a personalized home program to keep your progress going between visits and help prevent future flare-ups.
Simple Ways to Protect Your Hips at Home
Along with professional care, a few everyday habits can make a big difference:
- Stay active. Low-impact exercise like walking, swimming, or cycling keeps your hips strong without putting too much stress on the joint.
- Take breaks from sitting. If you work at a desk or commute on the LIE, get up and move every 30 to 60 minutes to keep your hip flexors from tightening.
- Sleep smarter. If you sleep on your side, place a pillow between your knees to keep your hips aligned. Avoid lying directly on a painful hip.
- Wear supportive shoes. Good footwear helps absorb shock and supports healthy alignment from the ground up.
- Warm up before activity. Whether you’re heading out for a run or a round of pickleball, a few minutes of dynamic stretching prepares your hips for movement.
- Maintain a healthy weight. Every extra pound adds pressure to your hip joints. Our nutrition counseling services can help you build habits that support your joints and overall health.
Get Relief From Hip Pain in Bay Shore and Wading River
You don’t have to live with hip pain or let it keep you from the activities you love. At All Island Chiropractic & Physical Therapy, our team combines chiropractic care, physical therapy, and Active Release Techniques to help you heal and stay active for the long term.
We proudly serve patients throughout Long Island from two convenient locations:
- Bay Shore: 36 E Main St, Bay Shore, NY 11706
- Wading River: 6241 Route 25A, Wading River, NY 11792
We offer early morning, evening, and Saturday appointments, and we accept no-fault insurance for car accident injuries and workers’ compensation for on-the-job injuries.
Call us today at (631) 665-3714 or request an appointment online to take the first step toward a pain-free hip.
