Hip and pelvis pain can be disruptive — whether you’re an athlete, office worker, or weekend warrior in Rydalmere, Parramatta, West Ryde, Ermington, Dundas, or Silverwater.
Fortunately, most hip and pelvic conditions respond very well to targeted physiotherapy, combining manual therapy, exercise-based rehab, and movement education.
1. Comprehensive Assessment
Every rehab program starts with a detailed assessment to identify:
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Weak or imbalanced muscles (glutes, hip stabilisers, core)
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Stiff or restricted joints
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Postural or gait issues
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Load patterns contributing to pain
This ensures your rehab is specific to your needs, whether you’re returning to sport, managing office work, or recovering from injury.
2. Manual Therapy for Pain Relief
Hands-on techniques help settle pain, improve mobility, and prepare your body for exercise:
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Soft tissue release
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Joint mobilisation
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Trigger point therapy
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Mobilisation of the pelvis and lumbar spine
These approaches are especially helpful for acute flare-ups or post-activity soreness.
3. Targeted Strengthening & Mobility Exercises
A strong, mobile hip and pelvis reduces pain and prevents recurrence. Key exercises we use for patients around Rydalmere and Parramatta include:
✔ Glute Activation
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Bridges, clamshells, and hip thrusts improve hip stabilisation
✔ Core & Pelvic Stability
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Dead bugs, planks, and anti-rotation exercises for functional support
✔ Hip Mobility Drills
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Leg swings, hip circles, and controlled stretches to improve movement range
✔ Functional Strengthening
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Step-ups, lunges, and squats tailored to your daily or sport-specific demands
These exercises are customised depending on your pain level, goals, and activity demands.
4. Posture, Ergonomics & Load Management
For office workers in Parramatta, West Ryde, Ermington, and Rydalmere:
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Ergonomic desk setup
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Micro-breaks to move hips and pelvis
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Correct lifting technique for work or sport
For athletes:
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Gradual increase in training load
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Sport-specific movement training to prevent re-injury
5. Recovery Support & Infrared Sauna
Recovery is key for long-term success:
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Infrared sauna sessions at our Rydalmere clinic can reduce muscular tightness and improve blood flow
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Stretching and self-massage for maintenance
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Education on activity modification during flare-ups
6. When to Seek Help
Book a physiotherapy session if you experience:
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Pain affecting walking, running, or sport
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Stiffness after prolonged sitting
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Clicking or catching in the hip
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Weakness or instability during activity
Early intervention ensures faster recovery and better long-term outcomes.
Final Thoughts
Hip and pelvis pain doesn’t have to limit your daily life or sporting activities. A combination of manual therapy, exercise-based rehab, mobility work, and recovery strategies can help you return to activity safely.
For residents of Rydalmere, Parramatta, West Ryde, Ermington, Dundas, Silverwater, and nearby suburbs, our clinic offers personalised rehab programs to keep you strong, mobile, and pain-free.
To book in an assessment for your hip or pelvic pain, click here
