• Home
  • About Us
    • Our Story
    • Our Staff
    • My Running Story
    • Testimonials
    • Careers
  • What We Treat
    • Running Injuries
    • Sciatica, Back, & Neck Pain
    • Chronic Pain
    • Shoulder/Elbow Pain
    • Hip/Knee Pain
    • Ankle/Foot Pain
    • Balance/Vestibular
  • Specialities
    • Traditional Manual Therapy
    • Non-Traditional Manual Therapy
    • Running Services
    • Correct Toes
    • Kinesio Taping
    • OOV Services
  • Resources
    • Blog
    • Free Guides
    • Events
    • Videos
    • Running Portal
  • Patient Info
    • Forms
    • FAQs
    • For Your Doctor
  • Contact Us
  • Reviews
    • Read Reviews
    • Rate Us!
  • COVID-19

The Manual Touch Physical Therapy

Whole Body Approach

Reclaim movement, function and life
For information, call: 847-541-7600
or email: info@themanualtouch.com
  • The Manual Touch Linkedin
  • The Manual Touch YouTube
  • The Manual Touch Twitter
  • The Manual Touch Facebook

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 Pain, Mindfulness 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

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Get Health Tips

Subscribe to our mailing list

* indicates required
I'm also interested in receiving:

Search Other Blogs

Recent Blog Posts

  • What Does Your Big Toe Have To Do With Painting?
  • Frogs: A Symbol of Transformation
  • Meet Our Social Media Manager, Rachel

Blog Post Topics

Testimonials

I saw Denise for ongoing heal pain as well as an athletic back pain injury. My back pain is gone and my heal pain (which I’ve had for several years) is significantly better so that it doesn’t interfere with activity. The exercises Denise gave me have strengthened my core and will prevent future injuries. Not only that, she provides personalized and attentive treatment the entire visit (much more personalized care than traditional PT centers). I highly recommend Denise!
Read More
I have had very significant scoliosis and osteoporosis for many years and I have gone to very “reputable’ physical therapists through the years, but never felt satisfied.  A few years ago, I went to my internist for a physical and mentioned I was having back pain.  He recommended that I start seeing Denise at The Manual Touch.  Due to my past experiences, I was skeptical regarding the success that I could have with another therapist.  From my first visit I could tell that Denise had a ve… Read more
Read More
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.
Read More
This is better than going to the doctor and taking medicine.
Read More
Three weeks prior to a major triathlon that was a year in training, I threw out my back. Having previously worked with Denise to correct hip related issues, I knew just what to do: text Denise! Denise responded to my message immediately and took the time – on her day off! – to call and counsel me on how to handle the situation that day. She gave me exercises and activities to manage the situation and we agreed to meet first thing the next morning. With three weeks of PT, I was able to travel to … Read more
Read More
In 6 visits Denise has taught and evaluated me properly on issues of walking, sitting, bending, reaching and shoulder placement in order to prevent further spinal damage, unlike the previous PT I went to.  She also gave me appropriate exercises which factored in my spinal issues. I started to have less chronic pain doing normal activities throughout my day.  Her attention to my individual spine and daily needs has changed the way I stand, walk, etc. I have begun an aerobic exercise progr… Read more
Read More
I came in to see Denise due to a cervical disc herniation.  I have been told by Illinois Bone & Joint that they refer patients to Denise often as she is able to help when other physical therapy programs fail.  That was definitely the case in my situation. I had 6 weeks of PT at another location but still was unable to turn my head fully or work at a desk without terrible pain.  After seeing Denise and following her exercise program, I was almost back to normal within a few short months.  I… Read more
Read More
Denise Schwartz at Manual Touch is a marvelous diagnostician and therapist. During the past few years, I’ve sought out Denise’s care for various physical limitations. I am continually amazed by her ability to determine my discomfort’s cause as well as by the effectiveness of the exercises she recommends to ease my pain. She also knows how to best manipulate my aching joints to bring relief. I can whole-heartedly recommend Denise because she is a skilled, proficient, compassionate professional. … Read more
Read More
Denise Schwartz is an amazing physical therapist! I work as a cocktail server for 10 hours every shift! And had a lot of lower back pain that was occurring half way during my time at work. After visiting Denise, my back pain at work completely went away! I really loved how she had an app I could use if I forgot the exercises we did. She was professional and you can tell she really cared about her clients. I Would definitely recommended going to her!”
Read More
I had constant neck pain from a car accident 2 years ago.  I went through PT somewhere else without any good results.  I then was recommended to come to The Manual Touch PT. At my first appointment I could tell that Denise was able to get right to the point of my problems.  After numerous therapy sessions I felt such a relief of my constant pain.  It is better now, I can sleep better and use less pain medication.  My goal is to avoid surgery and I feel hopeful that will be possible.
Read More

Our Mission


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. 
Top 10 physical therapists in Wheeling

A winner of the
2015 Patients' Choice Awards
for
Wheeling Physical Therapist

Verified by Opencare.com

Testimonials

I saw Denise for ongoing heal pain as well as an athletic back pain injury. My back pain is gone and my heal pain (which I’ve had for several years) is significantly better so that it doesn’t interfere with activity. The exercises Denise gave me have… Read more
I have had very significant scoliosis and osteoporosis for many years and I have gone to very “reputable’ physical therapists through the years, but never felt satisfied.  A few years ago, I went to my internist for a physical and mentioned I wa… Read more
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
This is better than going to the doctor and taking medicine.
Three weeks prior to a major triathlon that was a year in training, I threw out my back. Having previously worked with Denise to correct hip related issues, I knew just what to do: text Denise! Denise responded to my message immediately and took the … Read more
In 6 visits Denise has taught and evaluated me properly on issues of walking, sitting, bending, reaching and shoulder placement in order to prevent further spinal damage, unlike the previous PT I went to.  She also gave me appropriate exercises whic… Read more
I came in to see Denise due to a cervical disc herniation.  I have been told by Illinois Bone & Joint that they refer patients to Denise often as she is able to help when other physical therapy programs fail.  That was definitely the case in my situ… Read more
Denise Schwartz at Manual Touch is a marvelous diagnostician and therapist. During the past few years, I’ve sought out Denise’s care for various physical limitations. I am continually amazed by her ability to determine my discomfort’s cause as well a… Read more
Denise Schwartz is an amazing physical therapist! I work as a cocktail server for 10 hours every shift! And had a lot of lower back pain that was occurring half way during my time at work. After visiting Denise, my back pain at work completely went a… Read more
I had constant neck pain from a car accident 2 years ago.  I went through PT somewhere else without any good results.  I then was recommended to come to The Manual Touch PT. At my first appointment I could tell that Denise was able to get right … Read more
Read More

RETURN TO TOP OF PAGE

Copyright © 2021 The Manual Touch, LLC. · 325 n. milwaukee ave. · Ste D. · Wheeling, IL. 60090 · 847-541-7600

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.