Hip pain can be a real pain in the… well, hip! Whether you’re an active runner, a weekend warrior, or just someone who enjoys a good walk around the block, hip pain can creep in and mess with your daily routine. The good news? Physiotherapy can make a world of difference.

In this blog, we’ll cover the common causes of hip pain, how physiotherapy can help, and share a real-life example of a recent patient who turned things around with the right treatment.

Why Does My Hip Hurt?

There are many reasons why you might be feeling hip pain, but here are some of the most common culprits:

1. Hip Osteoarthritis

As we age, the cartilage in our joints starts to wear down, and the hip is no exception. This can lead to stiffness, pain, and reduced mobility. If you notice that your hip feels stiff in the morning or after sitting for a while, osteoarthritis could be to blame.

2. Hip Bursitis

Bursae are little fluid-filled sacs that cushion the joints. When they get inflamed, it leads to a sharp, burning pain on the outside of the hip. This is common in people who do a lot of repetitive movements like running or cycling. Someone who falls on the outside of their hip can also suffer from bursitis.

3. Hip Labral Tear

The labrum is the cartilage that surrounds the hip socket, and when it tears, it can cause pain, clicking, and instability. This often happens in athletes or those who do a lot of twisting movements.

4. Gluteal Tendinopathy

This is a fancy way of saying that the tendons in your butt muscles (glutes) are irritated. It’s a common cause of lateral hip pain, particularly in middle-aged women. Pain is often worse when lying on your side or after standing for long periods.

5. Referred Pain from the Lower Back

Sometimes, hip pain isn’t actually coming from the hip at all! Issues like sciatica or lower back problems can refer pain into the hip area, making it tricky to pinpoint the real cause.

6. Muscle Strains and Imbalances

Weakness or tightness in the surrounding muscles (like the hip flexors or glutes) can lead to pain and discomfort. This is common in people who sit a lot or have poor posture.

7. Hip Impingement

A stiff hip can often lead to hip impingement, where the socket and the leg bone compress together and begin to cause a bruise deep within the hip. Pain is often felt deep in the groin when the knee is brought towards the chest. There are various causes with muscle spasm and structural changes to the bone being the most common. 

How Can Physiotherapy Help?

Physiotherapy isn’t just about stretching and massage (though those can be part of it). A physio will assess the root cause of your hip pain and create a treatment plan that’s tailored to your needs. Here’s how we approach it:

1. Thorough Assessment

We start by figuring out what’s really going on. This involves looking at your movement patterns, testing muscle strength, and checking for any joint stiffness or imbalances.

2. Pain Relief Strategies

Depending on the cause of your pain, we might use techniques like:

3. Strength and Mobility Exercises

Once the pain is under control, we focus on strengthening the right muscles and improving hip mobility. Exercises might include:

4. Gait and Movement Retraining

If poor movement patterns are contributing to your pain, we’ll work on correcting them. This might mean adjusting how you walk, run, or squat to reduce stress on the hip joint.

5. Education on Activity Modification

Sometimes, small changes in your daily routine can make a huge difference. We’ll provide guidance on things like:

Real-Life Success Story: Meet Sarah

Sarah, a 52-year-old avid walker, came to our clinic complaining of nagging pain on the outside of her hip. She loved her daily 5km walks but had recently started feeling a sharp pain, especially at night when lying on her side. The pain was stopping her from sleeping and making her walks unbearable.

After a thorough assessment, we diagnosed her with gluteal tendinopathy. Her hip muscles weren’t as strong as they needed to be, and excessive walking without proper muscle support was irritating the tendons.

We started her on a treatment plan that included:

Within four weeks, Sarah reported a huge improvement. By eight weeks, she was back to her daily walks—pain-free!

Final Thoughts

Hip pain doesn’t have to slow you down. Whether it’s arthritis, bursitis, or just weak muscles, physiotherapy can help you get back to doing what you love. If you’re experiencing hip pain, don’t ignore it—book an appointment with your physiotherapist and take the first step towards pain-free movement!

References & Further Reading:

  1. Better Health Channel – Hip Pain – https://www.betterhealth.vic.gov.au
  2. Physiopedia – Gluteal Tendinopathy – https://www.physio-pedia.com
  3. Australian Physiotherapy Association – Hip Conditions – https://australian.physio

Need help with your hip pain? Book a consultation today and let’s get you moving again! Call XPhysio on 9806 3077.