Hip Pain Explained: Causes, Prevention, and the Role of Physiotherapy
Do you suffer from hip pain – a dull ache after a long day at work, a sore hip after exercise or perhaps a sharp twinge when you move? Hip pain can sneak up on anyone, at any age. It can make everyday life harder—walking, sitting, even sleeping can become uncomfortable, and it can affect your mood too.
At Physios R Us, we meet people with all kinds of hip problems, from sports injuries to arthritis. The good news? With early help and the right treatment, most hip pain can be eased, and life can feel a lot more comfortable again.
Why Hip Pain Happens
The hip joint is designed for strength and stability, but it is also exposed to wear, strain, and injury. When something disrupts its balance, pain often follows.
Common causes of pain in the hip joints
- Arthritis – especially osteoarthritis, which causes stiffness and aching.
- Overuse or muscle strain – often linked to sports or repetitive activity.
- Bursitis – inflammation of the sacs filled with fluid around the hip.
- Tendon problems – irritation of muscles that support the hip.
- Injury or trauma – such as a fall or impact.
Symptoms of a bad hip and what to look out for
- Aching or soreness in the hip joint, especially after activity
- Pain in the hip when sitting or lying down for long periods
- Reduced flexibility or stiffness in the groin, thigh, or buttock
- Clicking, grinding, or weakness when moving
Spotlight on Hip Arthritis
Arthritis is one of the leading causes of hip pain, particularly in older adults.
Where is hip arthritis pain felt?
Hip arthritis pain is often felt deep in the groin, thigh, or buttock. Some people also notice discomfort that spreads to their knees. Some of the most common signs are stiffness and reduced range of movement.
Keeping Hips Healthy
Prevention is about movement, strength, and awareness. Even small changes to your routine can protect your hip joints.
Simple ways to prevent soreness in the hip joint
- Stay active with walking, swimming, or cycling
- Strengthen core, hip, and glute muscles with targeted exercises
- Stretch your hips, thighs, and lower back regularly
- Maintain a healthy weight to reduce pressure on the hip joint
- Use supportive footwear to protect joints during daily activity
Short-Term vs Long-Term Hip Pain
Some hip pain is temporary and settles quickly, often linked to overuse, a minor strain, or even sitting awkwardly for too long. This type of pain usually improves with rest, gentle movement, and simple self-care.
However, other hip pain can be ongoing. Long-term or persistent pain may point to conditions such as arthritis, tendon irritation, or post-surgery changes. These cases often need more than just rest—they benefit from a proper assessment and a tailored physiotherapy plan to address the underlying cause and stop the pain from coming back.
If hip pain lasts more than 2–3 weeks, keeps returning, or interferes with your daily life, it’s best to seek help from a physiotherapist for safe and effective recovery.
Back pain after hip replacement – how it links to hip pain
It’s common for people to experience back pain after hip replacement. This is often due to changes in posture and movement patterns as the body adjusts. Physiotherapy helps by improving balance, strength, and mobility, reducing stress on both the back and hips.
How Physiotherapy Supports Recovery
Physiotherapy is a safe, effective way to manage both short-term and long standing hip pain.
What is the quickest way to relieve hip pain?
Gentle movement, applying ice or heat, and modifying activities can ease hip pain quickly. However, the quickest long term relief comes from physiotherapy, which addresses the underlying cause with hands-on care and tailored exercises.
Our treatments include:
- Manual therapy to release stiffness and improve movement
- Exercise plans to strengthen weak muscles and support the hip joint
- Posture and movement coaching to reduce strain in daily life
- Acupuncture to relieve pain, improve circulation, and support healing
- Shockwave therapy to stimulate tissue repair and reduce stubborn tendon or muscle pain
- Education on self-management and long-term joint health
When acupuncture or shockwave therapy can help
Acupuncture is particularly useful for easing persistent muscle tension, reducing nerve-related pain, and promoting overall relaxation around the hip joint. Shockwave therapy is often recommended for persistent tendon or muscle problems, helping to stimulate tissue repair and improve mobility. Both treatments are used alongside physiotherapy exercises and manual therapy to provide a comprehensive approach, supporting faster and longer-lasting relief from hip pain.
When to Seek Help
Not all hip pain settles on its own. Early support from a physiotherapist can make recovery quicker and prevent long-term problems.
Pain in the hip when sitting or lying down – when it needs checking
If hip pain wakes you at night, makes sitting uncomfortable, or limits everyday activities, it’s best to seek assessment. Persistent pain lasting more than 2–3 weeks should always be checked by a professional.
Physiotherapy Hip Pain Treatment
We provide one-to-one, evidence-based physiotherapy to help you recover quickly and safely.
Same-week appointments
Hands-on, individualised care
Experienced physiotherapists you can trust
No GP referral needed
Local and accessible clinics
Call us today: 01303 487200
Book online: https://physiosrus.selectandbook.com/c/default.aspx
Visit us in: Ashford | Folkestone | Hythe | New Romney
Frequently Asked Questions – Hip Pain and Physiotherapy
Hip arthritis pain is usually felt in the groin, thigh, or buttock. It can also radiate to the knee, making diagnosis tricky without a professional assessment.
Short-term relief often comes from rest, gentle stretching, and ice or heat. For lasting relief, physiotherapy targets the root cause and restores normal movement.
If hip pain lasts longer than 2–3 weeks, disturbs your sleep, or limits daily life, it’s time to book an assessment.
Yes. Sometimes, pain felt in the hip is referred from the lower back. A physiotherapist can determine whether the pain is coming from the hip joint itself or another area.
No, you don’t need a GP referral. You can self refer to or book directly with a private physiotherapist for assessment and treatment.
Most people can feel an improvement within a few sessions. Long-standing conditions such as arthritis may take longer, but regular treatment provides lasting benefits.
Further Reading
- NHS – Hip Pain :https://www.nhs.uk/conditions/hip-pain/
- Versus Arthritis – Hip Pain: https://www.versusarthritis.org/about-arthritis/conditions/hip-pain/
Disclaimer:
This article is for general information and educational purposes only. Exercises, treatments, and advice discussed here may not be suitable for everyone. Always consult a qualified physiotherapist, your GP, or another healthcare professional before starting a new exercise routine or treatment plan. Individual assessment is essential for safe and effective care.
