Hip Pain in Athletes: Why Mobility Isn’t Enough (And What You Can Do About It)

By Dr. Carmen Jansante, PT, DPT, CSCS | Undefeated Physical Therapy and Performance

Let’s talk about the hip—the silent workhorse of athletic performance and everyday movement.

In today’s world, we sit. A lot.

Whether you’re commuting, working at a desk, or scrolling on the couch, your hips are stuck in a flexed position for hours. This constant sitting causes our hip flexors (muscles like the psoas and rectus femoris) to remain chronically shortened. Meanwhile, the glutes and other hip extensors are being lengthened and essentially “sat on,” which inhibits their ability to fire properly.

Over time, this imbalance creates a hip that’s not only tight—but weak and unstable. And that’s where pain begins.

Understanding the Hip Joint

The hip is a ball-and-socket joint, much like the shoulder. But here’s the key difference: the hip socket is much deeper, which means it’s designed for stability over mobility. That’s why shoulder injuries often come from instability, while hip issues frequently stem from a lack of mobility and strength—especially after years of sitting.

But here’s the kicker: a short muscle is often a weak muscle. If your hip flexors are always shortened, they’re not just tight—they’re also not doing their job well. And when they’re weak, your body compensates, leading to muscles locking up or overworking just to keep you upright.

Why Hip Strength Matters—Especially for Athletes

This becomes even more important for athletes—especially baseball and softball players, where rotation, explosiveness, and control all begin at the hips.

In fact, studies using electromyography (EMG)—a technique where small needles are inserted into the muscles to measure electrical activity—have shown that over 90% of rotational power during throwing comes from the core and glutes.

Let that sink in.

It’s not the arm that drives the throw. It’s the hip and core working together. I used to think guys that threw hard just had strong arms. But in reality, they’ve got strong, mobile hips that rotate powerfully and efficiently—and a core that connects the dots.

So… What Can You Do About Hip Pain?

If you’re experiencing hip discomfort—especially during or after sports—here’s what we focus on at Undefeated Physical Therapy and Sports Performance:

1. 

Mobility Through Movement

Forget about holding static stretches for minutes on end. The most effective way to improve mobility is by taking the hip through full range of motion—actively. That means deep squats, hip hinges, RDLs, and lateral lunges, all performed with proper form and gradually progressing load.

2. 

Control in Key Planes of Motion

The hip moves in multiple directions—flexion, extension, abduction, adduction, internal and external rotation. We train all of them. For throwing athletes, this is critical. You need to be able to dissociate hip and trunk rotation efficiently to generate torque without overloading the arm.

3. 

Strengthen the Stabilizers

The glute med, deep hip rotators, and even the smaller pelvic stabilizers play a major role in supporting healthy hip movement. When these muscles are weak, the body compensates—usually at the knee or low back, which can create an even bigger issue.

4. 

Restore Symmetry

Athletes, especially pitchers and hitters, develop asymmetries from repeating the same movement patterns. A solid strength and mobility program helps re-center the body and reduce overuse injuries.

Real Talk: It’s Not About Just Feeling Better—It’s About Performing Better

At Undefeated, we don’t just aim to get you out of pain. We help you move better, feel stronger, and perform at a higher level.

Our throwing athletes, in particular, spend time mastering hip extension, rotation, and control under load. Because when you can move through your full range of motion with strength and control, you don’t just prevent pain—you unlock your full potential.

Final Thoughts

Hip pain isn’t a life sentence. Whether you’re an athlete, weekend warrior, or someone just trying to stay active, it all starts with understanding what your hips are doing—and what they should be doing.

If your hips are holding you back, let’s fix that.

Need help getting started?

Schedule an assessment at Undefeated Physical Therapy and Sports Performance. Let’s unlock the full potential of your hips—and your performance.

Have questions about hip pain, rotational power, or training for baseball? Drop a comment below or reach out directly. We’re here to help.

Call or Text (412) 627-2131 to Schedule a FREE 30 minute consultation