Hip pain is a common problem that can affect the front of the hip or groin, the outer hip, the buttock, or sometimes travel down the leg. It may come on suddenly or build up gradually, and can make walking, sitting, sleeping, or exercise uncomfortable.
While hip pain can feel worrying, it is often manageable with the right assessment and support. A thorough evaluation helps identify likely contributors and guide an appropriate treatment plan.
Hip pain refers to discomfort arising from the structures around the hip joint, including muscles, tendons, bursae, joints, or nearby nerves. Pain felt around the hip does not always originate from the hip joint itself and can sometimes be influenced by the lower back or pelvis.
Hip pain can be described as acute when it comes on suddenly, often after an increase in activity or minor injury. It is considered persistent when symptoms last longer than expected or keep returning over time.
Because the hip plays a central role in walking, balance, and load transfer, even small changes in movement or strength can influence symptoms.
Symptoms vary from person to person, which is why assessment is important to understand likely contributing factors.
Often felt deep at the front of the hip or in the groin, particularly with walking, twisting, or getting up from sitting. Activities involving hip flexion may aggravate symptoms. Location alone does not confirm the cause.
Pain on the outside of the hip is commonly noticed when lying on one side, walking longer distances, or standing on one leg. It may feel tender to touch but can have multiple contributing factors.
Pain felt towards the back of the hip or buttock can be influenced by muscles, joints, or nearby structures. It may worsen with prolonged sitting or uphill walking.
Some people experience hip pain that travels into the thigh or down the leg. This does not always indicate a nerve issue but highlights the need for careful assessment.
Back pain rarely has a single cause. It is more often a combination of triggers and contributing factors.
- Increased walking, running, or hill work
- Sudden changes in training or activity levels
- Repetitive movements or overuse
- Prolonged sitting or driving
- Side sleeping on one hip
- Standing with weight shifted to one side
- Reduced strength or control around the hip
- Muscle tightness or fatigue
- Tendon overload from repeated strain
- Gradual changes in joint tolerance
- Reduced mobility or stiffness over time
Pregnancy and postnatal changes can also affect hip load and movement patterns.
Most hip pain is not serious, but recognising red flags is important.
Most back pain is not serious, but it is important to recognise red flags.
If you are ever uncertain, it is sensible to speak to a healthcare professional for advice.
Transparent pricing, with appointment lengths that respect your time.
Medication advice should be discussed with a pharmacist or GP. Ongoing or recurrent pain often benefits from assessment.
These are general options that many people find helpful. Choose gentle movement that feels manageable.
Stop if pain worsens significantly or you develop new numbness, tingling, or weakness.
Who it may suit: General stiffness or low-level discomfort.
How to do it:Lie on your back, gently tilt pelvis to flatten lower back, then relax. Repeat slowly.
Stop if: Pain increases.
Who it may suit: Reduced hip or buttock strength
How to do it: Lie on your back, knees bent, gently lift hips while keeping ribs relaxed. Lower slowly.
Stop if: Pain sharpens or spreads.
Who it may suit: Front-of-hip tightness
How to do it: Kneeling or standing, gently shift weight forward until a mild stretch is felt..
Stop if: Pain is sharp or deep in the joint.
Who it may suit:Hip control and stability
How to do it: Stand on one leg, keep pelvis level, hold briefly.
Stop if: Pain or instability increases.
Who it may suit: Activity-related hip pain
How to do it: Short, frequent walks within comfort limits.
Stop if: Symptoms worsen during or after walking.
Stop exercises if pain worsens or if new numbness or weakness develops.
Treatment is tailored to the individual, their symptoms, and their goals.
Your assessment focuses on understanding your symptoms, movement patterns, and relevant history. This helps guide a personalised plan.
Osteopathy may help by addressing joint movement, muscle tension, and how different areas of the body work together.
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Physiotherapy focuses on targeted exercise, strength, and movement retraining when rehabilitation is the priority.
This varies depending on symptoms, goals, and response to treatment. Progress is reviewed regularly and plans adjusted as needed.
If hip pain is limiting your movement, affecting sleep, or stopping you doing what you enjoy, assessment can help clarify next steps.
We take a calm, evidence-informed approach focused on understanding your symptoms and supporting recovery.
If hip pain is limiting your movement, affecting sleep, or stopping you doing what you enjoy, assessment can help clarify next steps.
We take a calm, evidence-informed approach focused on understanding your symptoms and supporting recovery.
Hip pain can be influenced by muscles, tendons, bursae, joints, or nearby structures such as the lower back.
Night pain may be related to sustained pressure, reduced movement, or sensitivity when lying still.
Using pillows for support and avoiding prolonged pressure on one side can help.
Groin pain often relates to front-of-hip structures but requires assessment to clarify.
Outer hip pain is commonly linked to load tolerance and soft tissue sensitivity.
Hip bursitis refers to irritation of fluid-filled sacs that cushion movement, though similar symptoms can have other contributors.
Gentle walking can help some people, but pacing and load management are important.
Seek advice if pain is severe, worsening, or associated with red flags.
Yes, some hip pain is influenced by the lower back or pelvis.
There is no single best treatment. Care is guided by individual assessment.
Appropriate exercises often help when matched to the person and stage of symptoms.
Recovery times vary depending on contributing factors and management.
Osteopathy may help by improving movement and reducing strain.
Physiotherapy is often helpful when rehabilitation and strength are key.