Hip pain affects people of all ages and is one of the most common reasons people seek physiotherapy. Whether it develops gradually through everyday wear and tear or comes on suddenly after an injury, hip pain can make simple activities such as walking, climbing stairs or getting comfortable in bed a challenge. The good news is that many cases, often caused by muscle or tendon problems, arthritis or overuse, can be successfully treated without surgery. Understanding the underlying cause is the first step towards effective rehabilitation and getting you back to moving with confidence.
The hip is a complex ball-and-socket joint that depends on a coordinated network of muscles, tendons, ligaments and cartilage to move smoothly and support everyday activities. When one of these structures becomes overloaded or irritated, pain is your body’s way of signalling that something isn’t quite right. Physiotherapy is often the first recommended treatment, helping to reduce pain by improving joint movement, strengthening the muscles that support the hip and advising on simple modifications to everyday activities to aid recovery.
The Common Culprits
Because the hip is a major load-bearing joint, it’s susceptible to a variety of aches and pains. As a physiotherapist, the most common issues I see in the clinic include:
- Osteoarthritis (OA) – This is wear-and-tear of the joint cartilage, often causing stiffness and aching in the groin that is worse first thing in the morning.
- Greater Trochanteric Pain Syndrome (GTPS) – This involves the tendons and bursa (fluid sacs) on the outside of your hip. It often causes pain when lying on the affected side or when climbing stairs.
- Muscle & Tendon Strains – Overuse of the hip flexors or glutes can lead to tendon irritation, frequently seen in people who have recently increased their running or gym workouts.
- Referred Pain – Sometimes, the pain in your buttock or thigh is actually coming from a compressed nerve or stiffness in your lower back.
How Physiotherapy Can Help
Physiotherapy is proven to be highly effective for managing hip pain across all ages. Your first step with a physiotherapist involves a full assessment to determine exactly where the pain is coming from.
Treatment almost always focuses on:
- Targeted exercises – building strength in your glutes, core, and leg muscles helps take the load off your hip joint and tendons.
- Manual therapy – hands-on joint mobilisations or soft tissue massage can be used to help reduce stiffness and improve your range of motion.
- Activity modification – simple lifestyle changes, such as pacing your walking or modifying your exercise routine, allow the body’s natural repair mechanisms to kick in.
When to Seek Help
While some musculoskeletal pains get better with simple self-management within a few weeks, don’t wait for your pain to become debilitating. You should consult a physiotherapist if your pain interferes with walking, is waking you up at night, or has persisted for more than six weeks.
Managing Hip Pain at Home
You can take proactive steps to manage symptoms:
- Keep moving – avoid sitting for prolonged periods. Gentle, low-impact activities like cycling or walking are excellent for keeping the hip joint lubricated.
- Simple pain relief – paracetamol or anti-inflammatory gels (like ibuprofen gel) can help manage discomfort so you can complete your daily exercises. If you take other medications, you should check with your pharmacist if you are unsure what you are able to take.
- Ice and heat – applying an ice pack wrapped in a towel for 15-20 minutes can reduce inflammation. Heat can help soothe tight, aching muscles.
If you are struggling with ongoing hip discomfort, an early diagnosis is key so why don’t you give us a call to see how we can help? A thorough assessment can lead to a clear diagnosis of which structure is at fault and therefore how to manage it.
