Hip Pain From Sitting All Day? A Sioux Falls Physical Therapist Explains
- Dr. Erika Spampinato, PT, DPT
- Feb 10
- 2 min read
If your hips feel stiff getting out of the car, sore after a long workday, or tight when you try to squat or run, you’re not alone. We see this regularly at our Sioux Falls physical therapy clinic — especially in active adults who spend part of their day sitting but still want to train, lift, and move well.
Many people assume, “I sit too much — I must have damaged my hips.” In most cases, that’s not what’s happening.
Why Sitting Isn’t Actually the Real Problem
Sitting itself doesn’t permanently damage your hips. The issue isn’t the position — it’s the lack of movement variety and strength outside of that position.
When your hips spend hours in the same flexed posture, they temporarily lose exposure to extension, rotation, and load. Over time, that reduced variability can decrease tolerance for activity.
So when you stand up, squat, or go for a run, your hips respond with stiffness or discomfort — not because they’re injured, but because they’re underprepared.
How Hip Strength and Movement Affect Pain
Your hips play a major role in absorbing and distributing force through your body. When they’re strong and coordinated, they protect the knees and lower back. When they lack strength or control, stress shifts elsewhere.
This is why hip discomfort often overlaps with issues like knee pain or even low back pain. Stretching alone doesn’t typically solve the issue. If you’ve read our article on mobility vs stability, you know that strength and control are often the missing pieces.
Why Hip Pain Shows Up During Squats or Running
Many people notice hip pain when they:
Squat or lunge
Run or increase mileage
Stand after prolonged sitting
Train harder than usual
That’s because these activities require load tolerance and muscular coordination. If those capacities aren’t well-developed, symptoms appear.
Avoiding those movements may calm things down temporarily, but it often reduces capacity further.
How Physical Therapy in Sioux Falls Helps Decrease Hip Pain
At True North Physical Therapy, we approach hip pain through our RESET Method:
Restore mobility where it’s limited
Strengthen underperforming muscles
Empower confident, pain-free movement
Help you Thrive long term
Instead of protecting your hips forever, we gradually rebuild strength and movement tolerance so you can return to squatting, running, and daily life without fear.
If you’re looking for personalized physical therapy in Sioux Falls, the goal isn’t to give you a long list of exercises. It’s to help your body adapt and move better.
Building Strong, Resilient Hips for the Long Term
Hips are adaptable. When progressively strengthened and exposed to varied movement, they respond well.
Stiff does not mean damaged.Sore does not mean broken. And sitting did not ruin your body.
If hip pain is limiting your workouts or daily life, working with a physical therapist in Sioux Falls can help identify what’s driving your symptoms and create a clear path forward.
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