I asked a pelvic physical therapist how to fix my hip pain and her answer surprised me

Key Points:

• Dr. Caroline Packard, a pelvic floor specialist, explains that hip tightness often stems from pelvic position and coordination issues within the hip, glutes, core, diaphragm, and pelvic floor system, rather than just muscle tightness.
• Stretching may provide only temporary relief because a stuck pelvis mechanically limits hip range of motion, so addressing pelvic mobility and coordination is crucial for long-term hip soreness improvement.
• Packard recommends a five-exercise routine focusing on pelvic alignment, breath support, core engagement, and hip joint mobility, including the 90-90 hip lift, all-fours hip shift, hands and knees pelvic tilt, adductor rock back, and hip shift variations.
• These exercises aim to create space in the hip joint, improve pelvic mobility, and teach the hips to move more freely and supported, which can reduce overwork and tightness in the hip flexors.
• Dr. Packard is a physical therapist with over 15 years of experience and founder of Connect Pelvic Floor Fitness, providing specialized training that integrates pelvic floor health with functional strength development.