hip pain after exercise

Overview

Hip pain after exercise is discomfort, soreness, or pain in and around the hip joint that occurs during or after physical activity. It can be a mild muscle ache or a sharper pain from an injury. "Hip" can actually mean your groin, buttock, side of the hip, or the front of the thigh.

Yes. Hip pain after exercise is common and affects many people, especially those who run, play sports, or have recently started a new workout routine. It is one of the most frequent reasons people visit a GP or physiotherapist.

It can affect anyone, but is more common in runners, active people, and those starting a new exercise programme. Older adults and people with joint conditions like osteoarthritis may be more prone to hip discomfort with activity.

Symptoms

Common symptoms

• Dull ache or soreness around the side, front, or back of the hip
• Sharp pain when walking, running, or climbing stairs
• Stiffness in the hip, especially after sitting or waking up
• Swelling or tenderness around the hip joint
• Difficulty putting weight on the affected leg
• Pain that gets worse with certain movements, like squatting or twisting

Symptoms in children

• Limping or refusing to walk
• Hip, thigh, or groin pain that seems out of proportion
• Not putting weight on the affected leg
• A new limp after exercise
• If there is fever along with hip pain, seek medical care quickly

Symptoms in older adults

• Pain in the hip, groin, or buttock that gets worse with activity
• Morning stiffness that lasts more than 30 minutes
• Pain at night that wakes you from sleep
• Pain after simple movements like standing up or turning
• A sensation of grinding or catching in the hip

Causes

Main causes

• Muscle strain — a pulled or overworked muscle
• Tendinitis — inflammation of the tendons around the hip
• Bursitis — inflammation of the fluid-filled sac that cushions the hip joint
• Osteoarthritis — wear and tear of the joint cartilage
• Stress fracture — a small crack in the hip bone from repeated impact
• Sciatica — irritation of the nerve that runs from the lower back down the leg
• Hip labral tear — damage to the ring of cartilage around the hip socket

Risk factors

• Starting a new exercise routine or sport
• Increasing exercise intensity or distance too quickly
• Poor running or walking technique
• Weak hip or core muscles
• Previous hip or knee injuries
• Being over 60 years old
• Not warming up or cooling down properly

When to see a doctor

See a doctor urgently if:

• Sudden severe hip pain
• Inability to walk or bear weight on the leg
• A hip that looks deformed or out of place
• Signs of infection such as fever, redness, or a hot, swollen hip

Book a routine appointment if:

• Pain that lasts longer than a week or two
• Pain that does not improve with rest and simple home care
• Pain that keeps returning every time you exercise
• Morning stiffness that lasts more than 30 minutes
• If you are worried or unsure what is causing the pain

Diagnosis

A health professional, such as a GP or physiotherapist, will ask you about your symptoms, exercise habits, and any recent injuries. They will examine your hip, check your walking pattern, and gently move your leg to see which positions cause pain.

Tests that may be done

• Usually no tests are needed.
• An X-ray may be used to look for a fracture or arthritis.
• An ultrasound can show fluid or inflammation around tendons and bursae.
• An MRI scan gives a detailed image of bones, muscles, tendons, and cartilage.
• Blood tests may be done if infection or inflammatory conditions are suspected.

What to expect at your appointment

The health professional will discuss likely causes and may suggest a treatment plan. This often includes advice on rest, movement, exercises to do at home, and when you can safely return to exercise.

Treatment

Treatment for hip pain after exercise depends on the cause, but for most cases it involves a short period of rest, gentle movement, and home care. Always follow the specific advice of your healthcare professional.

Self-care at home

• Rest the hip for a few days, but try to keep moving gently to avoid stiffness.
• Apply a cold pack wrapped in a towel for 15–20 minutes, a few times a day, for the first 48 hours.
• After 48 hours, a warm pack can help ease muscle tightness.
• Do gentle stretching as pain allows — avoid stretching into sharp pain.
• Ask your pharmacist about over-the-counter pain relief. No medicine should be taken without checking what is right for you.
• Avoid high-impact exercises like running or jumping until pain settles.

Medical treatments

Your doctor or physiotherapist may recommend manual therapy, a tailored exercise plan, or specific strengthening and stretching programmes. They may sometimes suggest corticosteroid injections to reduce inflammation, but this depends on the underlying cause. Surgery is not usually the first treatment and is only considered if simpler treatments do not work.

When is surgery considered?

Surgery is rarely needed for hip pain after exercise. It may be considered for serious injuries such as a hip fracture, a dislocated hip, or a type of cartilage tear that does not improve with conservative treatment.

Living with this condition

Keep moving gently while you recover. Avoid activities that make the pain worse, and try not to sit for long periods without a break. Use supportive cushions if needed, and gradually return to exercise when pain allows.

Lifestyle tips

• Warm up properly before exercise and cool down afterwards.
• Increase the duration and intensity of exercise gradually.
• Strengthen your leg, buttock, and core muscles to support your hip.
• Maintain a healthy weight to reduce pressure on your hip joints.
• Wear supportive, well-cushioned shoes.

Diet and exercise

A balanced diet rich in protein, calcium, and vitamin D helps support muscle and bone health. Low-impact exercises such as swimming, cycling, and walking are good options for keeping your hip moving, but start slowly and stop if pain increases.

Mental health and emotional wellbeing

Persistent pain can feel frustrating and can affect your sleep and mood. It is normal to feel upset or worried. Talking to family, friends, or a health professional can help you cope and stay positive.

Prevention

Hip pain after exercise can often be prevented with good habits: warm up before activity, increase exercise intensity gradually, strengthen your hip and core muscles, and listen to your body. If you have a long-term condition like arthritis, ask your doctor for an exercise plan that protects your hips.

Complications

If left untreated

• Persistent or chronic hip pain
• Reduced mobility and stiffness
• Muscle weakness and reduced fitness
• Changes in the way you walk, which can cause knee, leg, or back pain
• If there is an underlying stress fracture or infection, delayed treatment could make it worse

Long-term outlook

The outlook is very good for most people with hip pain after exercise. With the right amount of rest, gentle movement, and a gradual return to activity, most people improve within a few weeks. Even with more serious injuries, a careful recovery plan and professional support usually leads to a good outcome.

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