Hip pain is one of the most common complaints among adults today. Whether you’re an athlete, an office worker, or someone who simply enjoys daily activities like walking, gardening, or playing with your grandchildren, discomfort in the hips can quickly affect your ability to move freely and enjoy life. Because the hip is such a vital joint—responsible for carrying much of your body’s weight and allowing a wide range of motion—when it hurts, it impacts nearly everything you do.

In this article, we’ll take a deep dive into hip pain: what causes it, how it shows up, what you can do about it, and how to keep your hips healthy and strong for the long term.

Why the Hip Is So Important

The hip joint is one of the largest and strongest joints in the body. It’s a ball-and-socket joint, where the head of the femur (thigh bone) fits snugly into the acetabulum (part of the pelvis). This design allows for stability and flexibility at the same time.

Every time you stand, sit, walk, climb stairs, or bend down, your hips are hard at work. They support your body weight, absorb shock, and transfer power to the legs. When this joint isn’t functioning properly, it can limit independence and make even basic activities challenging.

Common Causes of Hip Pain

Hip pain isn’t a one-size-fits-all problem. It can stem from a variety of issues—some related to injury, others to wear and tear, and sometimes even due to problems outside the hip itself. Below are some of the most frequent culprits.

1. Hip Impingement (FAI)

Femoroacetabular impingement (FAI) occurs when the ball and socket of the hip don’t fit together perfectly. This leads to abnormal rubbing and can damage cartilage over time. It often causes pain with sitting, bending, or twisting movements.

2. Arthritis

Osteoarthritis is a leading cause of hip discomfort. Over time, the cartilage that cushions the joint wears down, leading to stiffness, pain, and reduced range of motion. Rheumatoid arthritis, though less common, can also affect the hips.

3. Labral Tears

The labrum is a ring of cartilage that lines the hip socket. Tears in this tissue can cause sharp pain, clicking, or locking in the joint. Athletes, dancers, and those with impingement are more likely to develop labral tears.

4. Bursitis

The hip contains small fluid-filled sacs called bursae, which cushion the joint. When these become inflamed—usually due to overuse or repetitive stress—it can lead to painful bursitis, especially on the outside of the hip.

5. Muscle Weakness or Imbalances

Weak glutes, tight hip flexors, or imbalances between muscle groups can put uneven stress on the hip joint. Over time, this can contribute to discomfort and limit efficient movement.

6. Referred Pain

Sometimes hip pain isn’t coming from the hip at all. Lower back issues, sciatica, or problems in the pelvis can radiate into the hip, creating the sensation of hip pain when the source is elsewhere.

Symptoms of Hip Problems

The type and location of pain can give important clues about what’s going on in your hip.

Front of the hip/groin pain – often linked to arthritis, impingement, or labral tears.
Outer hip pain – commonly associated with bursitis or muscle irritation.
Back of the hip/buttock pain – may indicate muscle strain, SI joint issues, or referred pain from the back.

Other symptoms may include:

Stiffness when getting out of bed or standing after sitting
Clicking, catching, or locking in the hip joint
Difficulty bending over to put on shoes or socks
Pain with prolonged standing, walking, or climbing stairs
Reduced range of motion or flexibility

Why Ignoring Hip Pain Is a Mistake

Many people dismiss hip pain as “just getting older” or think it will go away with rest. While sometimes discomfort is temporary, ignoring it can be risky. Problems like arthritis or impingement often worsen over time if not addressed. Small imbalances or weaknesses that are overlooked can eventually contribute to larger injuries.

The longer hip pain persists, the more likely it is to interfere with daily life, limit independence, and—in some cases—lead to unnecessary surgery. Acting early is key.

Treatment Options for Hip Pain

The good news is that most hip problems can be improved with conservative, non-invasive care. Here’s what the process typically looks like.

1. Movement Screening

A thorough assessment by a physical therapist can help identify the root cause of your discomfort. Instead of focusing only on symptoms, the goal is to understand how your hips move, what’s limiting them, and how other parts of your body (like your back, knees, or core) may be involved.

2. Exercise and Strengthening

Targeted exercises to strengthen the hip stabilizers, glutes, and core can dramatically improve joint function. Gentle mobility drills help restore range of motion, while progressive strengthening ensures the hip is supported during daily activities.

3. Manual Therapy

Hands-on techniques, such as soft tissue work, joint mobilization, or myofascial release, can help relieve stiffness, improve circulation, and support healing.

4. Lifestyle Adjustments

Posture, ergonomics, and daily habits often play a role in hip pain. Learning how to sit, stand, and move with better alignment can reduce stress on the hips.

5. Education

Understanding your hip pain and why it happens is empowering. Knowing which movements to avoid (and which ones to practice) helps prevent flare-ups and gives you control over your recovery.

Exercises That Support Hip Health

Here are a few exercises commonly recommended to support hip strength and mobility. (Always check with a healthcare professional before starting new exercises.)

Bridges – Strengthens glutes and supports hip stability.
Clamshells – Targets hip stabilizers to reduce strain on the joint.
Hip Flexor Stretch – Releases tightness from sitting too long.
Leg Raises – Builds quadriceps strength to support the hips.
Hip Circles – Improves mobility and fluidity of movement.

Preventing Hip Pain

Taking care of your hips is about more than reacting to pain—it’s about building long-term resilience. Here are some proactive strategies:

Stay active – Movement keeps joints lubricated and muscles strong.
Don’t sit too long – Prolonged sitting tightens hip flexors and weakens glutes.
Strengthen your core – A strong core takes pressure off the hips.
Maintain a healthy weight – Reduces stress on weight-bearing joints.
Listen to your body – Don’t push through pain. Address issues early.

When to See a Specialist

If hip pain lingers for more than a few weeks, interferes with daily activities, or keeps getting worse, it’s time to seek professional help. A physical therapist can help you uncover the underlying cause and create a plan tailored to your goals—whether that’s walking without pain, getting back to sports, or avoiding surgery.

Final Thoughts

Hip pain can feel frustrating and even discouraging, but it doesn’t have to control your life. With the right strategies—focused on movement, strength, and prevention—you can find relief, improve mobility, and continue doing the activities you love.

Your hips are designed to move, carry weight, and give you freedom of motion. By addressing discomfort early and taking proactive steps to care for them, you can enjoy stronger, healthier hips for years to come.

👉 Book your Free Discovery Visit today and take the first step toward a stronger, more mobile hips.

📞 Call us or visit https://rpmwoodlandspt.com/free-discovery-session/ to schedule your session.

Let’s get you back on track—wherever your next adventure takes you.