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5 Proven Ways To Ease Hip Pain…….And Help Get You BackTo Moving Pain Free

eBook Hip pain

About the Author

Every month for almost a decade, 100’s of people have worked with our
consulted Jamie Bovay concerning questions about a quick end to their hip
pain and how to stay active. He is a trusted advisor not only to patients
and athletes, but several fitness and medical companies as well. Jamie
works everyday with people on ways to end their pain and stay active. He
writes on various topics around exercise and sports injuries and frequently
lectures on the topic.

While helping patients and athletes he has worked with a wide variety of
activity levels from people who are just getting started with an activity all the way up to the
Olympic and Professional athletes and enjoys helping others return to an active lifestyle. He
teaches other medical professionals around the country on rehabilitation topics revolving
around hip injuries and rehabilitation.


In this special report, I reveal the 5 secrets about hip pain that will surprise you. Some of these
may seem obvious and others not so much. While they are not the only options to getting back
to your favorite activity they are a good start. By reflecting about these secrets you may be able
to realize if you need to seek out further help.

The simplest advice many times is the best and usually the best place to start. The truth is
without knowing your medical history I cannot know what will work best for you and even if I
did know the details of the cause of your pain, there are no guarantees that any one of these
will definitely work.

But over my career I have learned how to narrow down what can help while ruling in or out hip
or back pain. But imagine this….how great would it be if you could have an answer about your
pain and could actually start doing something about it….and in less than two weeks you could
have strategies working for you-giving you back the sport or activity you love. How great would
working out pain free right now feel?

So here is my challenge to you…Read this book and start to understand how it helps. Make
some adjustments in your life and see what happens.

I think you’ll be pleasantly surprised by how much better and healthier you will feel for doing

“5 Proven Ways To Ease Hip Pain… And Help Get You Back To Moving Pain Free”

1) Reconsider If Stretching Is Really Key?

Some think that constant stretching is the key to releasing tight muscles, however, it is likely
not the answer and in some cases could delay healing. Some of the most common complaints I
hear about hip pain include “my hip feels so tight”, “it feels like my hip is stuck”, “ It doesn’t
move as well as my other hip”. Sound familiar? Naturally when we feel something is “tight” we
proceed to stretch it so that it “loosens” up but the problem is that the “looseness” never
sticks. The hip will go right back to being tight and the same stretching pattern will be repeated.

What gives? Well sometimes the tightness is actually caused by an “overworked” and “weak”
muscle that is unable to do it’s job. When the muscle becomes “overworked” it tenses up and
cause the feeling of “tightness” you have in your hip. Stretching is by far one of the most
common treatments active adults will perform while they are injured. The problem is that while
this stretching may provide “temporary relief” it can often lead to perpetuating symptoms and
make the condition worse. If you have been stretching, stretching, and stretching with no real
lasting relief you’ll need to ask yourself………Is stretching helping me or hurting me? Many
runners and exercise enthusiasts stretch to where they “feel the pain/tightness” or because
“they feel the pain/tightness will be stretched away”. However, this can be a BIG mistake!

When we push too far, and especially when we push into pain it can often keep the tissues in a
heightened state of alert (thus increasing pain and tightness later on) and does not allow for
the injured area to calm down. This is not to say stretching is bad…… just needs to be
applied appropriately in the correct situation. If you are stretching, stretching, and stretching
and getting nowhere with your injury then take a couple days off and see how you feel. You
may be surprised that your pain has subsided.

2) Think About Hip Pain Caused From Your Back

Your Hip Pain Could Be Coming From Your Lower Back. Anybody that has Hip Pain needs to also
be assessed at the lower back and sacroiliac joint (where the big triangle shaped bone at the
base of your spine meets your pelvis). This is VERY important because these areas can REFER
pain into the hip. You see the body is made in such a way that the LOCATION of the pain is not
always where the pain is coming from. To make a difference you have to get to the ROOT
CAUSE of why you are having the pain. This can get particularly tricky when it comes to hip
pain. I have seen countless active adults who come in with complaints of “bad hip pain” and
only “minimal to mild lower back pain” but as soon as we start treating the lower back, the hip
pain starts to go away. The back was the primary cause and the hip pain was just a secondary
effect. Another way of thinking of this is that the hip was the victim, but the back was the
culprit of the pain. This is something that is important to consider especially if you’ve had “hip
pain” and been treated for this hip pain by multiple medical professionals yet these multiple
treatments have failed you. I see the hip and the back as in a relationship like a married couple.

If one is upset the other may be paying for it 😉 , but seriously if you are being treated for one, it
is important that the other be assessed as well since they play off of each other and can often
cause referred pain to the other location.

3) Evaluate Your Posture and Sleep

The Way You Sit and Sleep Can Keep Your Pain From Going Away. Certain hip conditions can
make it difficult to lie on your side. This often can wake you up a night or leave you tossing and
turning in your sleep. A common complaint I hear is the inability to sleep on the painful hip. You
will want to avoid this temporarily. If you continue to sleep on the painful side and “push
through it” then the pain will persist. The more you sleep on it the more you anger it (it’s like
poking an angry bear over and over again) An awkward posture we put the hip in is when we
hinge on the “side of the hip”. This usually occurs when standing in place and putting all of our
weight onto one leg which places more compression on the same hip. This compression in turn
leads to more hip pain. Now some folks have hip pain that is in the “groin” region. This is
usually described as a “pinch” or “sharp” pain when they rotate on their hip or squat. If you are
experiencing this type of pain you will want to avoid crossing your painful leg over the other leg
and avoid keeping your knee from diving inward towards midline when you sit, stand, or squat.

Making the above necessary changes is important. Getting out of pain is not just about doing a
special exercise, but changing your movement patterns and postures as well. If these aren’t
changed then you can expect to have continued hip pain and not have the relief of hip pain that
you want.

4) Develop Better Hip Stability/Strength

Your Hips Aren’t As Strong as You May Think. Hip stability and strength is important when it
comes to everyday movements including walking, running, and performing different exercise
routines. When considering strength we also need to consider the power muscles versus the
stability muscles. Often very strong people are very weak in their stability muscles. You’d be
surprised at how many active people I have seen who “think” they have strong hips because
they lift, run, and are always moving, but when I test the actual muscles of the hip they have a
very difficult time resisting the force and usually buckle due to lack of strength. Working on the
right hip muscles in isolation (individual muscles) is an important part to rehabbing a hip injury.

Whether you are a runner, athlete, fitness enthusiast, or weightlifter your hips may not be as
strong as you think and you’ll want to learn how to strengthen them so you can get out of
injury and back to performing the way you want. The good news about this is you can often
perform these simple yet effective exercises on your own at home!

5) Get Another Diagnosis

The Science Behind Hip Pain is Evolving! If you walked into a clinic and was treated for hip pain
5 years ago that treatment would (or at least it SHOULD) look drastically different then if you
were being treated today. That is because there has been an increase amount of research being
done on hip pain and what the appropriate approach should be. This is GREAT news for you
because it helps you to make a more informed decision about what path you need to take to
get back to running, exercising, lifting, and moving pain free. For example, what the “common
thought” was for the longest time was that all lateral (side) hip pain was related to “bursitis”.
There might be some of you reading this right now that have been diagnosed with this
condition. However, NOW we know that usually lateral hip pain is associated with disorder of
the glute muscle tendons. Why does this matter you may wonder? Well because the treatment
for these two different conditions is completely different and getting the treatment right is the
difference between you getting back to moving pain free or spending more time on the sideline
of your workouts (and life) and “resting”.

Bonus Tip! Did you know that Physical Therapists are doctoral trained musculoskeletal
experts? In short we are able to DIAGNOSE AND TREAT your hip pain without expensive
imaging or injections. Best of all, you do not need a doctor’s prescription to see a Physical
Therapist. This means you have fast access to quality care to help get you back to moving pain
free. The key is finding the right Physical Therapist. Make sure you find one that uses hands on
techniques to help alleviate pain. Often you can leave a good Physical Therapist moving and
feeling better the first day! You will also get ideas of how to take control of your pain and have
an individual plan tailored to you and your issues on how to get you back to your goals.


So there you have it. I hope these tips help you understand a little bit more about your hip pain.
There is much more you can do to help end your hip pain which is likely keeping you from
running, your favorite exercise routine, playing sports, or moving the way you deserve. There
are many exercises and self-management principles to go over but these tips are the
fundamentals to start with to make a difference in your life. By reading this report you are on
the CORRECT path to taking control of your injury and moving pain free so that you can fully
enjoy life again!

Did you know…

You can come see us for free
You don’t need a referral from your doctor and as a thank you for downloading this report we
will give you first priority for or open appointments and get you scheduled for a FREE Discovery
Visit within the next 48 hours after you fill out the form below or call.

A Free Discovery Visit is a chance for us to meet in person or talk on the phone and discuss in
detail your personal struggles with your hip issues, what your goals are, and to determine if we
are a good fit to help you reach those goals. We offer these Free Discovery Visits because we
understand it can be confusing and frustrating to navigate the healthcare system and
determine who is the best person to help you.

A discovery session is an opportunity to figure out what is the root cause of your pain, stiffness,
and/or frustrations, and most importantly what is the best plan of action to start getting
immediate hip or back relief to get you back your desired active lifestyle-all for FREE!
Even if the solution isn’t physical therapy we will still help. As hip and back specialists we can
give you the proper recommendations and know how to figure out where to send you to get

The best way to schedule a discovery visit is to fill out this form and we will contact you about
scheduling a free discovery visit. Alternatively, you can call this number (720-651-0674) and
either talk to one of our patient care specialists or leave a message.

Whether you schedule a discovery visit with us or not I would love to hear how these tips are
working for you. Please do let me know how these tips are working for you and if you have
questions by emailing me at

In the weeks ahead I’ll be sending you even more tips and advice on how to restore your active
and healthy lifestyle and will share with you how physical therapy can make a huge difference
to your life.

I hope this is the beginning of a great long-term relationship, where myself and the rest of the
team at KinetikChain Denver become your go-to source for health and activity advice for you
and make a real difference in your life.

Dedicated to Helping You Live an Active Lifestyle,

Jamie Bovay
Specialist Hip and Back Physical Therapist
Denver, CO

Health Advice Disclaimer

We make every effort to ensure that we accurately represent the injury advice and prognosis
displayed throughout this Guide.

However, examples of injuries and their prognosis are based on typical representations of those
injuries of every individual’s potential injury. As with any injury, each person’s symptoms can
vary widely and each person’s recovery from injury can also vary depending upon background,
genetics, previous medical history, applications of exercises, posture, motivation to follow
physical therapy advice and various other physical factors.

It is impossible to give a 100% complete accurate diagnosis and prognosis without a thorough
physical examination and likewise the advice given for management of an injury cannot be
deemed fully accurate in the absence of this examination from one of the physical therapists at
KinetikChain Denver.

We are able to offer you this service at a standard charge. Significant injury risk is possible if
you do not follow due diligence and seek suitable professional advice about your injury. No
guarantee of specific results are expressly made or implied in this report.

KinetikChain Physical Therapy

We Help People In Denver Quickly Recover From Pain Or Injury So They Can Stay Active In Their Favorite Sport/Hobby, Continue Exercising, And Get Back To What They Love To Do.


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