Physical Therapy for Hip Pain In Glen Burnie, MD

Hip pain is common among runners, often resulting from various factors, including overuse, muscle imbalances, improper running form, or underlying conditions such as hip bursitis, tendinitis, or hip labral tears. For runners in Glen Burnie, MD, 4 Oaks Physical Therapy offers effective solutions to alleviate hip pain and prevent future issues with proactive injury-preventing exercises and guidance.

Addressing Hip Pain at 4 Oaks

At 4 Oaks Physical Therapy, we take a comprehensive approach to treating running-related hip pain. The process begins with a detailed assessment to identify the root causes of your pain, including a gait analysis to evaluate your running form. Based on this, personalized treatment plans are developed and include manual therapy, targeted strengthening exercises, flexibility work, and running form correction.

Throughout your treatment, we provide education on injury prevention and monitor your progress to ensure a full recovery. Once you’re ready, we guide you through a gradual return-to-running program to help you resume your routine safely and prevent re-injury.

At-Home Exercises for Runners

These targeted exercises can help strengthen the muscles around the hips, improve flexibility, and enhance stability to prevent hip pain.

1. Hip Flexor Stretch

• Start in a lunge position with your right foot forward and your left knee on the ground.
• Gently push your hips forward, keeping your torso upright.
• Hold the stretch for 20-30 seconds, then switch sides.
• Repeat 2-3 times on each side.

2. Glute Bridge

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top.
• Hold for a few seconds, then lower your hips back down.
• Perform 2-3 sets of 10-15 repetitions.

3. Clamshells

• Lie on your side with your knees bent and stacked on each other.
• Keep your feet together, and lift your top knee as high as possible without moving your pelvis.
• Lower your knee back down slowly.
• Perform 2-3 sets of 12-15 repetitions on each side.

4. Fire Hydrants

• Start on all fours with your hands under your shoulders and knees under your hips.
• Keep your knee bent, and lift one leg to the side until it is leveled with your hip.
• Hold for a moment, then lower your leg back down.
• Perform 2-3 sets of 10-12 repetitions on each side.

5. Lateral Band Walks

• Place a resistance band around your legs just above your knees.
• Stand with your feet shoulder-width apart and knees slightly bent.
• Step to the side with your right foot, followed by your left foot, keeping tension in the band.
• Take 10-15 steps in one direction, then reverse.
• Perform 2-3 sets.

6. Hip Flexor Strengthening

• Stand with your feet hip-width apart.
• Lift one knee to hip level, keeping your back straight.
• Hold for a few seconds, then lower your leg.
• Perform 2-3 sets of 12-15 repetitions on each side.

If you have questions or need guidance, please do not hesitate to ask your 4 Oaks physical therapist.

Don’t Let Hip Pain Hold You Back!

The experienced team of physical therapists at 4 Oaks Physical Therapy provides individualized care using evidence-based techniques to ensure runners in Glen Burnie, MD, receive the most effective treatment possible. If you’re experiencing hip pain or want to learn more about preventing injuries, contact us today at 443-583-3757 or schedule an appointment online. Together, we can develop a personalized plan to keep you pain-free and on the path to achieving your running goals.