Hip and Pelvic Pain

Bursitis

Bursa are small fluid-filled sacs that act as a cushion between your tendons and bones.  Hip bursitis occurs when these bursae are injured or become inflamed. Injuries can be from a hard fall or direct impact on the joint.  Inflammation can happen due to weakness in the surrounding muscles, poor movement patterns, or repetitive stress, which can contribute to bursitis.  This repetitive strain and irritation often results in pain in the outer hip, which may worsen with prolonged standing, walking, or lying on the affected side. 

Gluteal Tendinitis

Gluteal tendinitis is inflammation of the tendons that attach the gluteal muscles to the pelvis and femur. This condition often causes pain on the side of the hip, which can radiate down the thigh. It is commonly aggravated by walking, running, or sitting.  It’s widely attributed to weakness in the gluteal muscles, leading to excessive tension and strain on the tendons.  However, it can also be triggered or aggravated by strength and mobility issues in your lower back, knees, or ankles.   Strengthening exercises and mobility work in all of these areas is often necessary to decrease pain and strain on the tendons.  

IT Band Syndrome

The iliotibial (IT) band is a thick band of connective tissue that runs from the hip to the knee. IT band syndrome typically causes pain in the outer thigh and knee due to excessive friction over the hip or knee joint. Rather than stretching the IT band, which doesn’t lengthen easily, the key to managing this condition is addressing hip and gluteal strength, foot and ankle stability, and movement mechanics.

Piriformis Syndrome

The piriformis muscle, located deep in the buttock, can sometimes compress the sciatic nerve, leading to pain in the hip and radiating discomfort down the leg. Piriformis syndrome is often confused with sciatica but is due to muscle tension rather than a nerve root issue. Improving hip mobility, addressing muscle imbalances, and optimizing movement patterns can provide relief.

Hip Flexor/Psoas Tightness

Tight hip flexors, including the psoas muscle, are common in individuals who sit for long periods or have poor core stability. This tightness can contribute to low back pain, hip discomfort, and restricted movement. Rather than just stretching, incorporating core strengthening and functional movement training can help improve flexibility and stability.

Arthritis

Osteoarthritis of the hip occurs when the protective cartilage in the joint wears down over time, leading to stiffness, pain, and reduced mobility. While arthritis is a degenerative condition, maintaining strength, mobility, and joint function through movement-based care can help slow progression and improve quality of life.

Labrum Tear

The labrum is a ring of cartilage that helps stabilize the hip joint. A tear in the labrum can cause deep hip pain and clicking or catching sensations. This condition is common in athletes and individuals with structural hip variations. While some cases may require surgical intervention, improving hip strength, mobility, and movement mechanics can support joint function and reduce symptoms.