What to Do When You’ve “Tried Everything” for Your Hip Pain

You’ve done the PT. You’ve tried the exercises. You’ve stretched, foam rolled, iced, and

probably Googled yourself into exhaustion…

…and yet, the pain is still there.

If this sounds familiar, you’re not alone — and you’re definitely not broken.

I work with a lot of patients who come to me after doing “everything right” but still can’t walk, dance, or move without pain. What’s going wrong? It’s usually not you — it’s the plan.

Here’s what to do when it feels like nothing has worked (yet).

1. Reframe the Goal: Pain Relief Isn’t the Finish Line

Traditional PT is often built around one goal: get rid of your hip pain. That’s important, but it’s just the first step — not the finish line.

If your plan ends the moment your pain decreases (or never even gets that far), you’re likely missing the deeper work: correcting movement patterns, rebuilding stability, and learning how to move without triggering flare-ups.

2. Check the Timeframe: Are You Seeing Progress in 4–6 Weeks?

No plan should be magic overnight — but it should start working within a month or so.

If you’ve been following a plan (your own or with a PT) consistently for 4–6 weeks with zero change? It’s time to reassess. Progress might look like:

• Hip pain flares happening less often

• Being able to move longer before discomfort hits

• Feeling more confident in your body’s response

Even small forward motion is a good sign.

3. Look at the Foundation: Are You Building Strength on Dysfunction?

If your rehab plan went straight into glute bridges and monster walks without addressing how you move, that’s a red flag.

I see this all the time — patients who have good intentions and strong work ethic, but they’re strengthening a dysfunctional pattern. And that only makes hip pain worse.

Before adding load, make sure you’ve:

• Addressed faulty movement patterns

• Learned how to move with less compression on the joint

• Practiced motor control (not just brute strength)

4. Don’t Chase Symptoms, Address the Root

Stretching, foam rolling, and massage guns might offer temporary relief… but if you’re stuck in the cycle of flare → rest → flare again, it’s likely because you’re only treating the symptoms.

Instead, your plan should guide you toward:

• Understanding your hip diagnosis and imbalances

• Identifying movement strategies that aggravate your pain

• Creating long-term relief, stability and movement confidence

5. Find the Right Fit for hip pain (Not Just Any PT Will Do)

If you’ve worked with a generalist PT and didn’t get results, it doesn’t mean PT “doesn’t work.” It just means that approach wasn’t right for your body’s unique needs.

Working with a specialist who understands chronic hip conditions — and how to treat beyond pain relief — can be a game changer.

Final Thoughts:

You haven’t failed. You’ve just been given the wrong map.

There is a path forward — one that’s personalized, progressive, and built around your body, not a textbook timeline.

If you want more insight into how this all connects, check out the latest episode of my podcast, Unchoreographed on SPOTIFY or YOUTUBE.

And if you're ready to figure out what your next best step looks like, We're always just a message or discovery call away. CONTACT US