10+ Key Questions to Ask About Hip Pain,
Flexibility & Mobility (Before It Gets Worse!)
A Personal Note from Dr.Scott:
A Personal Note from the Owner: Health Isn’t About Luck – It’s About Choices
With St. Patrick’s Day around the corner, there’s a lot of talk about luck. We hear it all the time when it comes to health: “You’re lucky to be in good shape,” or “I wish I had good genes like you.” But here’s the truth—luck has very little to do with it.
Yes, genetics can play a role in how our bodies respond to certain things, but the biggest factor in your health isn’t the hand you were dealt—it’s the choices you make every day. The food you eat, how often you move, how well you manage stress, and whether or not you take action when your body signals that something isn’t right… these are the things that determine whether you stay active, strong, and pain-free as you age.
It’s easy to look at someone thriving in their 50s, 60s, or even 70s and assume they’re just “lucky.” But more often than not, that person has been making intentional decisions about their health for years. They prioritize movement, they fuel their body with the right nutrition, and they don’t ignore the warning signs when something feels off.
So this March, instead of hoping for good luck, let’s focus on taking control of what we can. Whether it’s committing to a new fitness routine, addressing an ongoing ache or pain, or simply making better choices one day at a time, remember—your health is not a game of chance. It’s an investment, and the best time to start is now.
We’re here to help you every step of the way. If you need guidance on where to start, reach out. Let’s make 2025 the year of taking action, not leaving it up to luck!
Stay strong, stay active, and stay intentional,
Dr. Scott Gray
P.S. Remember, “fix the cause and not the symptom”.
Featured Article of the Month
10+ Key Questions to Ask About Hip Pain, Flexibility & Mobility (Before It Gets Worse!)
Hip pain isn’t just an inconvenience—it can be a sign of underlying mobility issues that, if left unaddressed, can lead to more significant problems down the road. Whether you experience discomfort when walking, stiffness after sitting for long periods, or reduced flexibility during activities, it’s essential to ask the right questions early to prevent long-term damage.
In our latest blog post, we break down the 10+ key questions you should be asking yourself about your hip health. These questions will help you identify whether your pain is simply due to muscle tightness or if it’s a more serious issue that requires professional intervention. By understanding the root cause, you can take proactive steps to improve your flexibility, strengthen your joints, and prevent unnecessary pain.
If you’ve been ignoring hip discomfort or chalking it up to aging, now is the time to take action. Read the full article to gain insight into what might be causing your pain and learn practical strategies to keep your hips strong, mobile, and pain-free!
Oliver’s Healthy Recipe
Green Power Smoothie
In the spirit of St. Patrick’s Day, we’re going green—but in a way that fuels your body! This Green Power Smoothie is packed with nutrients to keep you energized and feeling your best. Perfect for a post-workout recovery or a morning pick-me-up, it’s loaded with vitamins, fiber, and protein.
Ingredients:
- 1 cup spinach (packed with iron and antioxidants)
- ½ avocado (for healthy fats and creaminess)
- 1 frozen banana (adds natural sweetness and potassium)
- ½ cup Greek yogurt (a great source of protein and probiotics)
- 1 cup unsweetened almond milk (or any milk of choice)
- 1 tablespoon chia seeds (for fiber and omega-3s)
- ½ teaspoon honey or maple syrup (optional for added sweetness)
- Ice cubes (optional, for extra chill)
Ingredients
Instructions:
- Add all ingredients to a blender.
- Blend until smooth and creamy.
- Pour into a glass and enjoy immediately!
This smoothie is a delicious way to nourish your body, boost your energy, and celebrate St. Patrick’s Day the healthy way!
Fitness Corner
3 Essential Hip Mobility Drills for Pain-Free Movement
Tight or achy hips can slow you down, limit your flexibility, and even contribute to lower back pain. That’s why we’re featuring our latest video, “3 Essential Hip Mobility Drills for Pain-Free Movement,” to help you loosen up, move better, and stay active without discomfort.
In this quick and effective routine, you’ll learn:
- Simple but powerful drills to improve your hip flexibility.
- Movements designed to reduce stiffness and increase mobility.
- Techniques you can do in just a few minutes a day to prevent pain and stiffness from creeping in.
- If you’ve been struggling with hip tightness or discomfort, these drills are a game-changer. Check out the video and give them a try!
Want to Get Fit, Strong, and Healthy but Don’t Know Where to Start?
Watch Cristine’s Testimonial About Our Personal Training Programs
Staff Spotlight – Dr. Dillion Tighe
Dr. Dillon Tighe is from Odenton, MD. He received his Bachelor’s in Exercise Science from Towson University, where he also played Division 1 collegiate football on the varsity team. He went on to earn his Doctorate of Physical Therapy from the University of St. Augustine for Health Sciences.
While completing his doctorate, Dr. Dillon had the opportunity to work with the Baltimore Orioles and at Brooks Rehabilitation Hospital Neuro Recovery Center gaining hands-on experience working with both high-level professional athletes and patients with complex neurological conditions.
Dr. Dillon specializes in sports and orthopedic rehabilitation to help patients recover from injury and/or surgery. He has a passion for assisting and educating his patients on how to feel their best and return to the activities that they love. He has a broad range of experience treating a patient population that includes the MLB, NFL, NCAA, Crossfit, Ironman Triathlon, youth athletics, and the general population.
Dr. Dillon incorporates a multidisciplinary yet patient-centered approach to his practice. He utilizes a blend of advanced manual therapy techniques and tools combined with personalized rehab programs, which include corrective exercises with evidenced-based strength and conditioning principles aimed at optimizing movement and performance.
FAVORITES:
- Place: St. Augustine, FL
- Food: Steak and Burgers
- Vacation Spot: Colorado
- TV show: Breaking Bad
- Film: The Waterboy
- Guilty Pleasure Song: A Thousand Miles by Vanessa Carlton
- Celebrity: Post Malone
- Book: The Power of Now
- Sport: Football & Baseball
- Team: Notre Dame Fighting Irish & Baltimore Orioles
- Hobbies: Working out, Photography, Hiking, Spending time with family & friends
The Quiz
Quiz: Are You Relying on Luck or Smart Choices for Your Health?
Think you’re making all the right moves for a strong, pain-free body, or are you just hoping for the best? Take this quick quiz to find out if your health habits are setting you up for success—or if you’re leaving things to chance like a leprechaun searching for gold!
Questions:
1. How do you approach exercise?
- A) I have a structured routine that keeps me moving.
- B) I try to be active, but it’s inconsistent.
- C) I don’t really think about it—maybe I’ll get lucky with good health!
2. When you feel pain or stiffness, what’s your first move?
- A) I address it with stretches, exercises, or professional advice.
- B) I rest and hope it goes away.
- C) I ignore it and push through—what could go wrong?
3. What’s your approach to nutrition?
- A) I eat a balanced diet that fuels my body.
- B) I eat healthy sometimes, but I also indulge a lot.
- C) I eat whatever’s convenient—maybe my metabolism will stay on my side!
4. How well do you prioritize recovery and stress management?
- A) I get enough rest, stretch, and take care of my body.
- B) I try to, but life gets busy.
- C) Who needs recovery? I’ll just power through!
5. Do you seek professional advice for pain, stiffness, or injuries?
- A) Yes, I believe in prevention and addressing problems early.
- B) Only if the pain gets really bad.
- C) Nah, I’ll just hope it works itself out!
Results:
Mostly A’s: You’re making smart choices for your health—keep it up!
Mostly B’s: You’re on the right track, but a little more consistency could take you even further.
Mostly C’s: Uh-oh! It looks like you’re leaving too much to luck. Time to take charge of your health before things catch up to you!
Case Study Physio
How Kelley Overcame Her Hip Pain By Addressing Her ankle
Knee pain doesn’t just cause discomfort—it can rob you of your independence and confidence. Shelley, an active woman who values her health, faced this firsthand when her knee pain made walking, climbing stairs, and squatting unbearable. She feared that surgery or medications were her only solutions. But at Back in Motion Physical Therapy and Performance, Shelley discovered a better way. Using our 3-Step Gray Method™, we got to the root of her pain and helped her get back to living the active life she loves. Here’s her story.
Testimonials
“I’m a little apprehensive about driving from Naples to Fort Myers, just physical therapy several times a week, but I’m glad I did. The outcome has been absolutely spectacular!
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“I really like that you were more focused on getting me back in the gym because you knew that was really important to me.”
Call (239) 223-0484