Movement and load
- Increased walking, running, or hill work
- Sudden changes in training or activity levels
- Repetitive movements or overuse
- Sudden changes in training or activity levels
- Repetitive movements or overuse
Hip pain
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: what it is and why it happens
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.
Common hip pain symptoms
- Deep aching pain around the hip or groin
- Sharp pain with certain movements
- Stiffness, especially after rest or in the morning
- Reduced range of movement in the hip
- Pain when walking, climbing stairs, or standing from sitting
- Discomfort getting in or out of a car
- Pain when lying on one side at night
- Tenderness on the outer side of the hip
- Pain that spreads into the thigh, buttock, or groin
- Clicking or catching sensations during movement
Symptoms vary from person to person, which is why assessment is important to understand likely contributing factors.
Where is your hip pain
Hip pain in the groin (front of hip)
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.
Outer hip pain (side of hip)
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.
Hip pain in the buttock
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.
Hip pain going down the leg
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.
Common causes and triggers of hip pain
Back pain rarely has a single cause. It is more often a combination of triggers and contributing factors.
Posture and habits
- Prolonged sitting or driving
- Side sleeping on one hip
- Standing with weight shifted to one side
- Side sleeping on one hip
- Standing with weight shifted to one side
Muscles and tendons
- Reduced strength or control around the hip
- Muscle tightness or fatigue
- Tendon overload from repeated strain
- Muscle tightness or fatigue
- Tendon overload from repeated strain
Joint and age-related changes
- Gradual changes in joint tolerance
- Reduced mobility or stiffness over time
- Reduced mobility or stiffness over time
Pregnancy and postnatal changes can also affect hip load and movement patterns.
When to seek help about hip pain
Seek urgent medical help if you have
- Severe hip pain after a fall or accident
- Inability to put weight through the leg
- Sudden swelling, redness, or heat around the hip
- Fever or feeling unwell alongside hip pain
- New numbness, weakness, or loss of control
- Changes in bladder or bowel function
Book an assessment soon if
- Hip pain is worsening or not improving
- Pain is disturbing sleep regularly
- Walking distance is reducing
- Symptoms keep returning
- Pain is affecting daily activities or work
Most hip pain is not serious, but recognising red flags is important.
What helps hip pain?
Transparent pricing, with appointment lengths that respect your time.
Keep moving gently rather than complete rest
Avoid positions or activities that clearly aggravate symptoms
Pace walking and exercise, building gradually
Use heat or ice depending on what feels most comfortable
Adjust sleep position, for example using pillows for support
Break up long periods of sitting with a safe movement
Medication advice should be discussed with a pharmacist or GP. Ongoing or recurrent pain often benefits from assessment.
Hip pain exercises and stretches
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.
Pelvic tilts
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.
How to do it:Lie on your back, gently tilt pelvis to flatten lower back, then relax. Repeat slowly.
Stop if: Pain increases.
Glute bridge
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.
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.
Gentle hip flexor stretch
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.
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.
Standing balance drill
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.
How to do it: Stand on one leg, keep pelvis level, hold briefly.
Stop if: Pain or instability increases.
Walking pacing
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.
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.
Hip pain treatment options
- Manual therapy to support movement and comfort
- Exercise rehabilitation to improve strength and control
- Education and self-management strategies
- Gait and load management for walking or sport
- Guidance for returning to work or activity
- Addressing contributing factors such as sleep, stress, and recovery
Treatment is tailored to the individual, their symptoms, and their goals.
How we treat hip pain at Bodyfunction
Our approach starts with understanding your pain, your routine, and what you want to return to.
Treatment is tailored and reviewed as you progress.
Your first appointment
Your assessment focuses on understanding your symptoms, movement patterns, and relevant history. This helps guide a personalised plan.
Osteopathy for hip pain
Osteopathy may help by addressing joint movement, muscle tension, and how different areas of the body work together.
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Physiotherapy for hip pain (when rehab is the focus)
Physiotherapy focuses on targeted exercise, strength, and movement retraining when rehabilitation is the priority.
How many sessions will I need?
This varies depending on symptoms, goals, and response to treatment. Progress is reviewed regularly and plans adjusted as needed.
Book an appointment
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.
FAQs about hip pain
What causes hip pain?
Hip pain can be influenced by muscles, tendons, bursae, joints, or nearby structures such as the lower back.
Why does hip pain hurt at night?
Night pain may be related to sustained pressure, reduced movement, or sensitivity when lying still.
How should I sleep with hip pain?
Using pillows for support and avoiding prolonged pressure on one side can help.
What causes hip pain in the groin?
Groin pain often relates to front-of-hip structures but requires assessment to clarify.
What causes outer hip pain?
Outer hip pain is commonly linked to load tolerance and soft tissue sensitivity.
What is hip bursitis?
Hip bursitis refers to irritation of fluid-filled sacs that cushion movement, though similar symptoms can have other contributors.
Does walking help hip pain?
Gentle walking can help some people, but pacing and load management are important.
When should I worry about hip pain?
Seek advice if pain is severe, worsening, or associated with red flags.
Can hip pain come from the lower back?
Yes, some hip pain is influenced by the lower back or pelvis.
What is the best treatment for hip pain?
There is no single best treatment. Care is guided by individual assessment.
Do exercises help hip pain?
Appropriate exercises often help when matched to the person and stage of symptoms.
How long does hip pain last?
Recovery times vary depending on contributing factors and management.
Can osteopathy help hip pain?
Osteopathy may help by improving movement and reducing strain.
Can physiotherapy help hip pain?
Physiotherapy is often helpful when rehabilitation and strength are key.
From the blog
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