Hip Pain
Learn what may be causing your hip pain, how physiotherapy can help, and the safest way to restore comfortable movement and an active lifestyle.
Hip pain can make walking, climbing stairs, standing, sitting, sleeping, exercising, or getting in and out of a car difficult. Most musculoskeletal hip conditions improve with an accurate diagnosis, targeted exercise, and physiotherapy.
QUICK OVERVIEW
Hip Pain at a Glance
| Information | Details |
|---|---|
| What is it? | Pain, stiffness, or discomfort around the hip joint, groin, buttock, or outer thigh that may affect movement and daily activities. |
| Common Age Group | Can affect all age groups. The underlying cause varies depending on age, activity level, and medical history. |
| Typical Recovery Time | Many common hip conditions improve within 6–12 weeks, although arthritis and some complex conditions may require longer rehabilitation. |
| Common Causes | Muscle or tendon overload, greater trochanteric pain syndrome, hip osteoarthritis, femoroacetabular impingement, labral injuries, bursitis, and referred pain from the lower back. |
| Pain Location | Groin, outer hip, buttock, front of the hip, or upper thigh. |
| Treatment Success | Most people improve with conservative management, including education, exercise, and physiotherapy. Surgery is reserved for selected conditions. |
COMMON SIGNS & SYMPTOMS
Is This What You're Feeling?
Hip Pain
Pain in the groin, side of the hip, buttock, or upper thigh during movement or at rest.
Groin Pain
Discomfort deep in the front of the hip, especially during walking, climbing stairs, or getting out of a chair.
Outer Hip Pain
Pain over the outside of the hip, often worse when lying on the affected side.
Buttock Pain
Pain in the buttock that may be related to the hip, surrounding muscles, or referred pain from the lower back.
Hip Stiffness
Difficulty bending, rotating, or fully moving the hip.
Pain While Walking
Discomfort during walking, especially over longer distances.
Pain During Stairs
Pain when climbing or descending stairs.
Reduced Mobility
Difficulty putting on socks, tying shoes, crossing your legs, or getting into a car.
Weakness
Reduced strength or confidence during standing, walking, or single-leg activities.
COMMON CAUSES
Why Does It Happen?
Hip pain can result from overuse, degeneration, injury, or referred pain from other areas.
Muscle or Tendon Overload
Overuse or sudden increases in activity can overload the muscles and tendons around the hip.
Greater Trochanteric Pain Syndrome
Pain affecting the outer hip, commonly involving the gluteal tendons and surrounding tissues.
Hip Osteoarthritis
Age-related changes in the hip joint cartilage may lead to pain, stiffness, and reduced mobility.
Femoroacetabular Impingement (FAI)
Abnormal contact between the femur and acetabulum during movement may contribute to hip pain, particularly in younger and active individuals.
Hip Labral Injury
The labrum is a ring of cartilage that helps stabilize the hip. Injury may occur due to trauma or repetitive hip loading.
Hip Bursitis
Inflammation or irritation of a bursa around the hip can cause localized pain, particularly over the outside of the hip.
Referred Pain
Pain originating from the lumbar spine or sacroiliac joint can sometimes be felt around the hip.
Trauma
Falls, sporting injuries, or accidents can injure the bones, muscles, tendons, or ligaments around the hip.
RISK FACTORS
Who Is Most at Risk?
Runners
Repetitive loading may increase the risk of tendon-related hip pain.
Older Adults
Higher likelihood of osteoarthritis and age-related degenerative changes.
Office Workers
Prolonged sitting may contribute to hip stiffness and reduced mobility.
Athletes
Sports involving sprinting, kicking, cutting, or repetitive hip rotation.
Manual Workers
Frequent lifting, squatting, climbing, or carrying heavy loads.
Individuals with Previous Hip Injuries
Previous injuries may increase the likelihood of future symptoms.
People with Higher Body Weight
Higher body weight may increase loading through the hip during weight-bearing activities.
DIAGNOSIS
How Is It Diagnosed?
Clinical Assessment
Medical History
Your physiotherapist will ask about:
- When symptoms started
- Pain location
- Walking tolerance
- Aggravating activities
- Previous injuries
- Sporting activities
- Occupation
- Lower back symptoms
Physical Examination
Assessment may include:
- Walking pattern (gait)
- Hip range of motion
- Muscle strength
- Functional movements
- Balance
- Lower back assessment
- Leg length observation (when appropriate)
Special Tests
Depending on your symptoms, your physiotherapist may assess for:
- Hip osteoarthritis
- Femoroacetabular impingement
- Labral pathology
- Greater trochanteric pain syndrome
- Muscle or tendon injuries
- Sacroiliac joint contribution
No single special test is completely accurate. Diagnosis is based on the combination of your history, examination findings, and clinical reasoning.
Imaging
Routine imaging is not required for many cases of hip pain.
X-rays, ultrasound, or MRI may be recommended when:
- A fracture is suspected
- Significant trauma has occurred
- Persistent symptoms despite rehabilitation
- Surgical planning is being considered
- Serious pathology is suspected
SEEKING HELP
When Should You Get Help?
Self-Management
Usually appropriate if:
- Mild pain
- Improving symptoms
- Able to walk comfortably
- No major weakness
Book a Physiotherapy Assessment
Recommended if:
- Pain lasts longer than one to two weeks
- Difficulty walking
- Pain affecting sleep
- Increasing stiffness
- Pain limiting work or sport
- Recurrent hip pain
Seek Immediate Medical Attention
Seek urgent assessment if you experience:
- Inability to bear weight after a fall or injury
- Severe hip pain following trauma
- Visible deformity
- Fever with a painful hip
- Sudden severe swelling
- Progressive numbness or weakness in the leg
- Unexplained weight loss with persistent pain
- Suspected fracture
TREATMENT
Treatment Options
Most people with hip pain recover well with conservative care. Here are the main treatment options.
Education
Understanding your diagnosis and staying appropriately active are important for recovery.
Exercise Therapy
Progressive strengthening, mobility, balance, and functional exercises form the foundation of treatment for many hip conditions.
Manual Therapy
Joint mobilization and soft tissue techniques may help improve movement and reduce pain in selected individuals when combined with exercise.
Activity Modification
Temporarily reducing aggravating activities while gradually returning to normal function supports recovery.
Medication
Pain-relieving medication may be appropriate under medical supervision for short-term symptom management.
Injections
Certain conditions, such as greater trochanteric pain syndrome or hip osteoarthritis, may benefit from injections after specialist evaluation. Injections should complement rehabilitation rather than replace it.
Surgery
Surgery may be appropriate for selected conditions such as advanced osteoarthritis requiring joint replacement, certain labral tears, femoroacetabular impingement, or fractures.
PHYSIOTHERAPY
How Physiotherapy Helps
Physiotherapy aims to reduce pain, restore mobility, improve strength, and help you return safely to daily activities, work, and sport.
Treatment may include:
- Individualized rehabilitation programmes
- Hip strengthening
- Gluteal muscle retraining
- Mobility exercises
- Balance and gait training
- Manual therapy when indicated
- Load management
- Return-to-running guidance
- Return-to-sport planning
- Long-term prevention strategies
RECOVERY JOURNEY
Recovery Timeline
Week 1–2
Pain management, education, and gentle mobility exercises while maintaining activity within comfortable limits.
Week 2–6
Improved hip mobility, progressive strengthening, and restoration of normal walking and functional activities.
Week 6–12
Advanced strengthening, balance training, endurance exercises, and gradual return to recreational exercise or sport.
Beyond 3 Months
Persistent or more complex hip conditions may require longer-term rehabilitation focusing on strength, endurance, and functional recovery.
EXERCISE LIBRARY
Recommended Exercises
These exercises are commonly used in hip rehabilitation. Always follow guidance from your physiotherapist.
Heel Slides
EasyTarget: Hip mobility
Repetitions: 10–15 × 2 sets
Precaution: Stay within a comfortable range.
Glute Bridge
Easy–ModerateTarget: Gluteus maximus and hamstrings
Repetitions: 10–15 × 2–3 sets
Clamshells
ModerateTarget: Gluteus medius
Repetitions: 12–15 × 2–3 sets
Standing Hip Abduction
ModerateTarget: Hip abductors
Repetitions: 10–15 each leg
Sit-to-Stand
ModerateTarget: Functional lower-limb strength
Repetitions: 10–15 × 2 sets
Single-Leg Balance
ModerateTarget: Hip stability and balance
Hold: 20–30 seconds
Repeat: 3 times each side
LONG-TERM HEALTH
Prevention Tips
Simple daily habits can significantly reduce the risk of hip pain returning.
Stay Physically Active
Regular movement helps maintain hip mobility, strength, and overall joint health.
Strengthen the Gluteal Muscles
Strong hip muscles improve stability and reduce stress on the hip joint.
Increase Activity Gradually
Avoid sudden increases in running distance, training intensity, or lifting volume.
Improve Balance
Balance exercises may help reduce the risk of falls, particularly in older adults.
Maintain a Healthy Body Weight
Maintaining a healthy weight may reduce loading on the hip joints during everyday activities.
Warm Up Before Exercise
Prepare your muscles and joints before sports or higher-intensity physical activity.
FREQUENTLY ASKED QUESTIONS
Common Questions
Ready to Move Comfortably Again?
If hip pain is affecting your walking, exercise, work, sleep, or daily activities, a physiotherapy assessment can help identify the underlying cause and create a personalised rehabilitation plan to reduce pain, improve mobility, and restore confidence in movement.
Book Your Physiotherapy Assessment TodayEarly intervention often leads to faster and better outcomes.