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The Manual Touch Physical Therapy

Whole Body Approach

Reclaim movement, function and life
For information, call: 847-541-7600
or email: info@themanualtouch.com
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Why Women Have Hip Pain and Exercises That Help

September 27, 2020 By Denise Schwartz Leave a Comment

In a recent hip pain blog post I described common reasons why people experience hip pain.  What I didn’t talk about was how important your hips are to your overall well being – especially if you are a woman.  When you have a hip problem, other parts of your body can easily become injured. 

Women often experience more issues because of our anatomy

A woman’s hips or pelvis is wider than that of a man’s. This creates a larger angle between the hip and the knee known as the Q angle.  As such, women tend to have weaker lateral (side) hip muscles as their natural tendency is to allow their knees to dive in when bending or squatting.  Studies have shown that weakness of lateral hip muscles, the glute medius and maximus and the tensor fascia lata (tfl), coupled with the larger Q angle can cause numerous issues such as knee pain, ankle sprains, IT band syndrome, low back pain, glute medius strain, and more. 

These lateral hip muscles are a component of your core. 

Posterior View of Hip and Deep Core Muscles

The top of your core starts at your diaphragm, and ends at your pelvic floor and all the muscles in between: the abdominals and obliques, the paraspinals (back), gluteals (buttocks/hips), and the deep core: the transverse abdominus (a large, banded muscle that covers the abdomen and back down to the pelvis), the multifidi (deep back), and deep pelvic floor.  Although not technically part of the core, I include the external hip rotators, which are very deep, small muscles that rotate your hips out and stabilize your pelvis during movement.

As women are built differently than men, it is even more important  to keep your hips strong and be mindful of how you move throughout the day and while exercising. 

Hip Pain Exercise Tips for Women

Here are some simple exercises all women should do to keep their lateral hip muscles strong and prevent injury:

  • Bridging – lie on your back, knees bent with a band around your thighs, pull out on band slightly and maintain throughout the exercise, then lift your hips up/down
  • Clamshells – lie on your side, hips and knees bent, band around thighs, then open and close your top leg keeping your feet together
  • Side step ups – step up sideways on a stair or small step, keep your knee straight ahead
  • Sidestep around the house
  • Advanced: sidestep with a band around your ankles, keep steps small with constant tension on band and feet pointing straight ahead
  • Do some squats (watch this video)
  • Stand on one leg throughout the day
  • Stand on one leg (hold onto a counter lightly if needed)
    • Raise other leg out to the side
    • Bring other leg across
    • Raise other leg behind

Do the first 3 exercises at least 3-4 times per week and the others throughout your day, everyday.

Daily Mindful Tips for Hip Health

  • Keep your knees straight ahead every-time you need to squat, sit down, or stand up (watch this video)
  • Stand balanced over your feet (Watch this video to find your center of balance)
  • Stand on one leg as you do different activities, for example brushing your teeth, washing dishes, or watching TV
  • Sidestep as you move from room to room around the house
  • Be mindful of your body positioning during exercise class 
  • Be mindful of your posture throughout the day 
  • Mindful walking 
  • Physical therapy for your personalized exercise program

If you have mastered the exercises above and would like more challenging exercises designed specifically for you, contact us to set up a movement assessment and learn the exercises you need to stay injury free.

Article References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3226064/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4458926/

ITband study

Filed Under: Health & Wellness, Hip & Knee Pain, Mindfulness & Meditation Tagged With: hip pain

About Denise Schwartz

Denise Schwartz, PT, IMT, C is the owner of The Manual Touch Physical Therapy. For over 30 years, she has been helping patients reduce pain and improve quality of life using a whole body approach. Denise specializes in chronic pain, spinal conditions, running/triathlon injuries and prevention, balance/vestibular disorders, functional exercise, kinesiotaping, and various non-traditional and traditional & manual therapies. Contact Denise at denise@themanualtouch.com

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I had recurring back and knee issues and thought I wouldn’t be able to race triathlons again.  Denise gave me exercises and encouraged me to sign up to compete. I was able to complete the triathlon and had my fastest run split in years.”  
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Denise has worked on areas of severe pain and has diminished them to a tolerable level.
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The best physical therapist I’ve ever experienced is Denise Schwartz in Wheeling at the Manual Touch. I have seen Denise twice for over 6 months to treat 2 bouts of frozen shoulder that occurred 8 years apart. In addition to my shoulder, she has also helped with my back, exercise regimen, and overall health. She is a holistic practitioner expert in PT techniques and knows how to teach her clients how to fit her techniques easily into their lives. She relates with her clients about as well as any… Read more
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I walked in to PT with severe back and knee pain, I couldn’t even tie my own shoe.  After 45 minutes of Denise’s treatment, I could tie my own shoe with mild discomfort.
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I met Denise at a local yoga studio and she became instrumental when it comes to coping with all my aches and pains. She has a holistic approach to physical therapy which many other practitioners seem to lack. I’ve done physical therapy before and a pain in the shoulder would be treated with strengthening the muscles around it. It never worked because shoulder pain can actually originate in other places – like hip stiffness caused by bad posture, shoes, soft chairs, etc. She really cares and edu… Read more
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With improved balance by utilizing Denise’s exercises on a daily basis, I now have reduced the risk of falling and possibly fracturing a bone.  I am grateful for Denise’s expertise. If you have a balance issue I recommend a visit to Denise.
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The physical therapy I received at The Manual Touch PT helped reduce my sciatica pain to a manageable level in just a few sessions.  The exercises I was given strengthened and trained my muscles to prevent further back problems allowing me to return to playing basketball.
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I have really appreciated the physical therapy services provided by Denise Schwartz for the severe osteoporosis in my spine. I feel the exercises she has taught me have improved my overall strength and balance, and helped minimize pain from certain movements. I also feel more confident that I am moving correctly in my everyday activities to prevent any further problems.  Also, Denise’s gentle massage techniques at the end of the sessions help to minimize any discomfort that occasionally can come… Read more
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We believe all body systems and mental/emotional health are connected. We take a whole body approach to discover why patients are not healing and what were the initial causes of their current symptoms. 

Our mission is to use this whole body approach to help patients heal and overcome pain and limitations, resulting in improved quality of life. We also aim to promote wellness in our communities through ongoing education. 
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Testimonials

I had recurring back and knee issues and thought I wouldn’t be able to race triathlons again.  Denise gave me exercises and encouraged me to sign up to compete. I was able to complete the triathlon and had my fastest run split in years.”  … Read more
Denise is an excellent physical therapist. I was referred to her by another therapist, and I’ll be sticking with Denise Schwartz, now. I didn’t know if it would go well, or not but I actually look forward to this physical therapy process with her, af… Read more
Judy has been living with Rheumatoid arthritis for the past 30+ years and typically uses a wheelchair around her house and a cane or walker outside. “I seem to be in less pain, can stand longer.  I also am walking somewhat straighter and furthe… Read more
Denise has worked on areas of severe pain and has diminished them to a tolerable level.
The best physical therapist I’ve ever experienced is Denise Schwartz in Wheeling at the Manual Touch. I have seen Denise twice for over 6 months to treat 2 bouts of frozen shoulder that occurred 8 years apart. In addition to my shoulder, she has also… Read more
http://themanualtouch.com/wp/testimonial/b-h-elmhurst-il
I walked in to PT with severe back and knee pain, I couldn’t even tie my own shoe.  After 45 minutes of Denise’s treatment, I could tie my own shoe with mild discomfort.
I met Denise at a local yoga studio and she became instrumental when it comes to coping with all my aches and pains. She has a holistic approach to physical therapy which many other practitioners seem to lack. I’ve done physical therapy before and … Read more
With improved balance by utilizing Denise’s exercises on a daily basis, I now have reduced the risk of falling and possibly fracturing a bone.  I am grateful for Denise’s expertise. If you have a balance issue I recommend a visit to Denise.
The physical therapy I received at The Manual Touch PT helped reduce my sciatica pain to a manageable level in just a few sessions.  The exercises I was given strengthened and trained my muscles to prevent further back problems allowing me to return… Read more
I have really appreciated the physical therapy services provided by Denise Schwartz for the severe osteoporosis in my spine. I feel the exercises she has taught me have improved my overall strength and balance, and helped minimize pain from certain m… Read more
Read More

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The information provided on The Manual Touch Physical Therapy website is for personal and noncommercial use only. The resources and content provided should be used for educational purposes only and not as a substitute for appropriate medical care. If you are experiencing pain or discomfort please seek medical attention.