Overcoming Hip Pain:
Find Relief and Resume Your Active Lifestyle
Don’t Let Persistent Hip Pain Keep You Down!
Do you experience pain in your hips while enjoying leisurely walks, climbing stairs, or bending down? Hip pain can significantly limit your ability to perform and enjoy daily activities. Fortunately, treatment with physical therapy can help you find relief and get back to doing what you love!
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Now Hiring: Physical Therapist
Total Motion PT is looking for a motivated and compassionate Physical Therapist (PT) to join our growing team! We take pride in providing personalized, movement-based care that helps our patients get back to doing what they love.
Try This
Stagger Sit To Stand
- Sit on a stable chair, near the edge.
- Position your feet hip-width apart, with one foot slightly in front of the other (staggered stance).
- Keep your arms out in front or crossed over your chest, avoiding using them to push up.
- Lean Forward: Hinge at your hips and lean your torso forward, bringing your head over your toes.
- Stand Up: Push through your front foot to lift your body up into a standing position, keeping your core engaged.
- Control the Sit: Slowly lower yourself back down, controlling the movement and gently placing yourself on the chair.
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
Tears and Ruptures
Bursitis
Strains
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.
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.
Prepare and Recover From Hip Surgery with Total Motion Physical Therapy
If you’re planning for hip surgery, or contemplating it down the road, contact us today to learn how our prehab and rehab programs can set you up for success. We’ll answer any questions you have and talk about what to expect at every stage. Call today!
See Real Results!
Thousands in the New River Valley Trust Total Motion with Their Recovery
From marathon runners to busy parents, our patients consistently share one thing: confidence in our care. Our team’s advanced training, personalized plans, and dedication to results have helped countless individuals overcome pain, regain strength, and return to doing what they love — faster than they expected.
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“Great environment & caring staff”
Highly recommend Brandon and the team here. Great environment and felt comfortable there. Thanks for the help.
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Bethany D.
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“Best PT Experience”
Very kind staff and helpful. I’ve been to several PT places over the years and they were the best.
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Marcy R.
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“Exceptional, Personalized Care”
Excellent attention to individualized care. Joey went above and beyond to make sure we were back to normal within weeks. Highly recommend!
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Meghan P.
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I’m hoping I won’t need physical therapy again anytime soon, but if I do, I know exactly where I’ll be going. Total Motion has three convenient locations, and the staff is incredibly friendly and helpful. The front desk team was always welcoming and made every visit a great experience, and…
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Destiny W.
How We Can Help
Physical therapy is a highly effective treatment for hip pain. Our PTs are movement experts who will conduct a thorough evaluation to identify the underlying causes of your pain.
Your personalized treatment plan may include:
Pain Relief
Mobility Work
Strengthening Exercises
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.
Book an Appointment at Total Motion Physical Therapy Today!
At Total Motion Physical Therapy, we will perform a comprehensive health assessment and analyze your hip pain and condition. Then, we’ll design a personalized program to help you recover with strength and confidence.
Don’t let hip pain hold you back. Call us today to schedule your first appointment!
Dr. Heath Hardiman
PT DPT, OCS
Dr. Heath Hardiman is a native of New Kent, Virginia. Heath received his Doctorate in Physical Therapy from the University of Lynchburg in 2023 and Bachelor of Science from Virginia Tech in 2019. Heath is incredibly passionate about treating athletes of all ages as well as managing a wide variety of orthopedic conditions. He aspires to become a board-certified orthopedic specialist in physical therapy and associate professor of physical therapy at an accredited institution. When not treating patients, you can find Heath running and hiking in the Blacksburg area, drinking copious amounts of black coffee at Panera Bread, and cheering on Virginia Tech football.
Smash Your New Year’s Resolutions with Physical Therapy!
It’s goal-setting season! As you spend time thinking about the healthy changes you want to make in 2026, don’t forget Total Motion Physical Therapy. Our team of experts can do a lot more than help you recover after injury–and one thing we love to do is provide our patients with the guidance and tools they need to smash any health-related New Year’s resolutions.
As movement experts, we can offer a range of support as you work toward better health and wellness in the new year. From physical assessments to pain management to customized fitness programs, we’ll help you keep your New Year’s resolutions all year long. Call us today to get started!
New Year, New You: What We Can Do
There are many different ways our team can help you achieve your health, wellness, and fitness goals this year. We can…
- Conduct a comprehensive assessment to identify specific areas of weakness, impairment, or dysfunction, so you know exactly where to focus your efforts.
- Work with you to resolve or manage persistent pain, mobility restrictions, or chronic conditions that might be holding you back from achieving your goals, such as the following:
- Balance or gait issues
- Chronic pain
- Arthritis
- Underlying or unresolved injuries
- Help you develop a personalized exercise program that addresses your unique goals, interests, and abilities.
- Offer general health and wellness information in addition to exercise, such as nutritional counseling or stress reduction techniques.
- Provide structure and support so you don’t bite off more than you can chew (and become frustrated in the process).
A Little Help Goes a Long Way
At this point, everyone knows that most New Year’s resolutions fizzle out by Valentine’s Day. A major reason for this is that many people try to make major changes without any kind of guidance or support. The team at Total Motion Physical Therapy can provide that support. We’ll help you know what goals would benefit you the most and ensure you’re following a progressive program that adds a little bit at a time. Plus, we can help track your progress and cheer you on as you hit your key milestones. 2026 is going to be a great year–especially with a bit of help from Total Motion Physical Therapy. Call us today to get started!
Recipe of the Month:
New Year Glow Smoothie Bowl
Ingredients:
- 3/4 cup water
- 1 heaping cup frozen mango chunks
- 1/3 cup packed avocado
- 1/2-inch piece peeled ginger, or to taste
- 1 cup packed fresh baby spinach
- 1 small clementine, peeled
- 3 ice cubes
- 1/2 teaspoon matcha green tea powder (optional)
- Diced fresh mango
- Granola of choice
- Raspberries, blueberries, and/or strawberries
- Hemp hearts
- Clementines, segmented and chopped
Instructions:
- Add the water into a high-speed blender followed by the rest of the smoothie bowl ingredients. Blend on high until smooth.
- Pour into a bowl and add toppings as desired. Serve and enjoy!
- If fresh berries are out of season, feel free to use frozen or swap them with banana slices for your topping.
