hip pain exercise guidance

Overview

Hip pain is discomfort in or around the hip joint. It can come from the joint itself, or from the muscles, tendons, or ligaments that support it. This article focuses on gentle exercises and everyday habits that may help ease hip pain and improve strength and flexibility.

Yes. Hip pain affects many people at different ages. Around 1 in 10 people over 45 experiences hip pain or stiffness. It is one of the most common reasons for visiting a doctor, physiotherapist, or other health service.

Hip pain can happen at any age. It is more common in older adults, people who spend long hours sitting, athletes, and people with a history of injury or conditions like osteoarthritis.

Symptoms

Common symptoms

• Aching or sharp pain in the hip, groin, or buttock
• Stiffness, especially in the morning or after sitting
• Pain when walking, climbing stairs, or standing up from a chair
• Difficulty bending, twisting, or moving the leg
• A feeling of clicking, grinding, or catching in the hip

Symptoms in children

• Limping or refusing to put weight on one leg
• Pain in the hip, thigh, or knee
• Reduced movement or stiffness in the hip
• Fussiness and crying with a fever, in younger children

Symptoms in older adults

• Pain in the groin or front of the thigh
• Morning stiffness lasting more than 30 minutes
• Difficulty with tasks like putting on socks or shoes
• A shorter walking distance because of pain
• A feeling of weakness or giving way in the leg

Causes

Main causes

• Osteoarthritis - wear and tear of the cartilage that cushions the hip joint
• Inflammation or irritation of tendons around the hip (tendinopathy)
• Bursitis - inflammation of a fluid-filled sac near the hip bone
• Muscle strains or ligament sprains around the hip
• Pain coming from the lower back or sacroiliac joint that travels into the hip
• In children, certain conditions that affect the growth and shape of the hip joint

Risk factors

• Age - hip problems become more common as we get older
• Being overweight, which puts extra load on the hip joint
• A previous hip injury or childhood hip condition
• Repetitive high-impact sports or activities involving twisting
• Weak core, hip, or leg muscles
• Prolonged sitting or a very sedentary lifestyle

When to see a doctor

See a doctor urgently if:

• You have sudden hip pain and cannot put any weight on the leg
• Your hip is hot, red, or swollen and you have a fever or chills
• You have hip pain after a significant fall or accident
• Your leg feels cold, pale, numb, or weak
• You have hip pain with chest pain or trouble breathing

Book a routine appointment if:

• Pain that lasts for more than two weeks despite rest and simple self-care
• Pain that disturbs your sleep or interrupts your usual activities
• Morning stiffness that lasts longer than 30 minutes
• A worsening limp or difficulty climbing stairs
• Pain in the pelvis, hip, or thigh that is new and persistent, especially if you have a history of cancer

Diagnosis

To understand your hip pain, a healthcare professional will ask about your symptoms, activity levels, and any injuries. They will also examine how you stand, walk, and move your hip, and check for tenderness, strength, and flexibility.

Tests that may be done

• Physical examination and movement tests
• X-rays of the hip to check the bones and joint space
• Ultrasound scans to look at tendons or the fluid sac around the hip
• MRI scans if more detailed images of the soft tissue or cartilage are needed
• Taking a small sample of joint fluid if an infection is suspected

What to expect at your appointment

In most cases, the assessment is simple and painless. You may not need any scans at your first visit. Based on your examination, your doctor or physiotherapist will explain the likely cause and suggest a treatment plan, which often includes exercise guidance and self-care tips.

Treatment

For most people, the first step is a conservative approach: gentle exercise, activity pacing, and simple pain-relief options. The main aim is to ease pain, restore movement, and build strength in the muscles that support your hip.

Self-care at home

• Keep moving gently - short walks, swimming, or cycling on a stationary bike can help
• Try simple hip positions and low-impact exercises, such as hip bridges, clamshells, and gentle knee-to-chest stretches
• Use a warm heat pack for stiff, aching muscles; use a cold pack wrapped in a towel for acute pain or swelling
• Avoid total bed rest - it can make your muscles weaken and the pain worse
• If walking hurts, use a walking stick in the opposite hand to take pressure off the painful hip
• Pace your daily activities to avoid flare-ups, and gradually build up your exercise time

Medical treatments

Depending on the cause, your healthcare provider may suggest physiotherapy, pharmacy pain-relief options (ask your pharmacist or doctor), or short-term joint injections for pain relief. For persistent joint wear and tear, they may discuss other non-surgical options. Always follow medical advice about which product and dose is safe for you.

When is surgery considered?

Surgery is usually only considered when other treatments have not helped enough, or when there is a serious problem like a hip fracture, advanced osteoarthritis, or a childhood hip condition. A common operation is a hip replacement, where the damaged joint is replaced with an artificial one. This is usually followed by a structured rehabilitation programme.

Living with this condition

Living with hip pain means pacing yourself and listening to your body. Aim for regular movement, but avoid pushing through sharp pain. Use chairs with a firm seat and armrests, take stair handrails, and take short breaks from sitting so your hips do not stiffen up.

Lifestyle tips

• Maintain a healthy weight to reduce pressure on your hip joint
• Choose low-impact activities such as swimming, cycling, or gentle yoga
• Strengthen your leg and hip muscles with simple home exercises
• Try lying on your side with a pillow between your knees to protect your hips
• Wear well-cushioned shoes and avoid very flat, unsupportive footwear

Diet and exercise

Eating a balanced diet that includes calcium and vitamin D supports bone health, but there is no special diet for hip pain. Regular exercise is more important. Walking is excellent, but adjust your distance and pace based on pain. A physiotherapist can design a personalised exercise programme that is safe for you.

Mental health and emotional wellbeing

Living with ongoing pain can feel frustrating and might lead to low mood, anxiety, or sleep problems. It is normal to feel this way. Talking about your feelings, setting small goals, and keeping up social connections can help. If you feel overwhelmed, please reach out to your doctor or a supportive mental health service.

Prevention

It is not always possible to prevent hip pain, but you can reduce the risk by keeping your hip and leg muscles strong, maintaining a healthy weight, moving often throughout the day, and avoiding sudden jumps in exercise intensity.

Complications

If left untreated

• Pain can become more constant and limit daily activities
• Weakness may develop in the hip and leg muscles from reduced movement
• Walking may become more difficult, raising the risk of falls
• In severe cases, joints can become stiffer and harder to move
• If an underlying fracture is left untreated, serious complications such as poor mobility or blood clots can develop

Long-term outlook

The outlook for most people with hip pain is very good. With the right guidance, exercise, and self-care, many people notice improvement within weeks. Even people with long-term joint wear and tear can stay active and independent. When hip surgery is needed, it has a high success rate and often greatly improves quality of life.

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