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.

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.

Ingredients

• 2 salmon fillets (about 6 oz each)
• 1 tbsp olive oil
• Salt, black pepper, and a pinch of smoked paprika
• 1 large ripe peach, pitted and diced
• ¼ cup red bell pepper, finely chopped
• ¼ cup red onion, finely diced
• 1 tbsp fresh jalapeño, minced (seeds removed for less heat)
• 2 tbsp fresh cilantro, chopped
• Juice of 1 lime

Instructions

1. In a medium bowl, combine the diced peach, bell pepper, red onion, jalapeño, cilantro, and lime juice. Toss gently, season with a pinch of salt, and set aside so the flavors can meld.
2. Pat the salmon fillets dry with a paper towel. Rub them with olive oil, then season evenly with salt, pepper, and smoked paprika.
3. Heat a grill or a stovetop skillet over medium-high heat. Cook the salmon skin-side down for about 4-5 minutes until the skin is crispy. Flip and cook for another 3-4 minutes, or until the fish flakes easily with a fork.
4. Transfer the cooked salmon to plates and spoon a generous mound of the fresh peach salsa right over the top.