Hip PainSymptoms & Treatment
Learn what hip pain is, why symptoms fluctuate, and how movement and strengthening restore confidence for walking, stairs and sport.
What is hip pain?
Hip pain may be felt in the groin, outer hip or buttock, and can relate to joints, tendons or referred pain from the lower back. It commonly improves with education, graded movement and strengthening.
Imaging is rarely needed early unless there are concerning features (significant trauma, fever/unwell, progressive weakness). Your physiotherapist will advise when scans are appropriate.
Common causes
Muscle/tendon strain
Adductors or gluteal tendons with spikes in running/change of direction.
Hip joint irritation
Local groin/outer hip pain with rotation or load; day‑to‑day variability.
Referred pain
From lumbar spine; can mimic hip symptoms.
Bursitis (outer hip)
Tenderness on the outside of the hip; settles with load management.
Sports and training load
Higher risk in football, hockey, running; load spikes increase risk.
Common symptoms
- Groin or outer hip pain with walking, stairs or running
- Stiffness after rest; eases with gentle movement
- Discomfort with prolonged sitting or lying on the side
- Reduced confidence with squatting, lunges or change of direction
Related symptoms: Groin pain, Reduced range of motion
How a physiotherapist can help
- Education on pacing, sleep and flare planning
- Mobility and movement confidence training
- Progressive strengthening for gluteals, adductors and trunk
Effective treatments
Exercise therapy
- Mobility and progressive strengthening
- Criteria‑based return to running/sport
Manual therapy (short‑term)
- Pain‑modulating techniques to support loading
- Joint mobilisation as indicated
Education & self‑management
- Load management and sleep/ergonomic strategies
- Flare management and activity planning
Adjuncts
- Heat/ice, short‑term analgesics as advised
- Soft tissue therapy for comfort
At‑home management
Mobility and stretches
- Hip flexor and adductor stretches
- Glute and piriformis mobility
- Gentle lumbar rotation for referred pain
Strength and control
- Glute bridges, sit‑to‑stand, step‑ups
- Adductor and abductor progressions
- Single‑leg balance and control drills
Habits
- Pace activities and avoid sudden load spikes
- Alternate sitting/standing; vary positions
- Sleep hygiene and stress management
What to expect in physiotherapy
Assessment
History, movement testing and strength screening to identify pain drivers and rehab starting point.
Plan
Personalised plan focusing on graded loading, symptom management, and criteria‑based return to activity.
Progress
Reassess and progress exercises; focus on confidence and function for walking, stairs and sport.
FAQs
Do I need a scan?
Usually no. Scans are considered if there are red flags or if symptoms don’t follow an expected recovery pattern.
How long does recovery take?
Most improve over 6–12 weeks with consistent loading and progression. Timelines vary with cause and training goals.
Can I keep exercising?
Yes—adjust volume and intensity. Your clinician will guide a plan that keeps you moving while symptoms settle.
Related
Related symptoms
Possible conditions
Medical Disclaimer
This information is for educational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider for diagnosis and treatment.