Hip pain
Hip pain – understand the causes and find the right support
Hip pain is a common problem that can affect both daily life and quality of life. The pain can be dull, burning, or sharp, and vary from mild discomfort to severe aches that limit mobility. It can appear suddenly due to an injury or develop gradually over time. With the right knowledge, treatment, and aids, it is often possible to reduce pain and regain mobility.
Common causes of hip pain
The hip joint is one of the body's largest joints and is subjected to significant stress every day. Hip pain can be caused by many different factors, including:
- Arthritis – cartilage breakdown causes stiffness and pain.
- Inflammation – in muscles, tendons, or bursae around the hip.
- Overuse – for example, in athletes or people with heavy labor.
- Falls and accidents – can cause fractures or soft tissue injuries.
- Referred pain from the back – for example, sciatica or disc problems.
In older individuals, arthritis and fall injuries are more common, while younger people more often experience problems from overuse or sports injuries.
Symptoms to watch out for
Pain can be felt on the inside, outside, or deeper inside the hip. It can worsen with walking, when getting up from a sitting position, or after physical activity. In some cases, stiffness, swelling, or reduced mobility also occur.
Hip pain can manifest in different ways depending on the cause. Common symptoms include:
- Pain on the inside of the hip or groin.
- Ache on the outside of the hip that worsens with walking or running.
- Stiffness in the morning or after prolonged sitting.
- Difficulty lifting the leg or twisting the hip.
- Swelling and warmth around the joint in case of inflammation.
In case of sudden, severe pain or if you cannot bear weight on your leg, you should always seek immediate medical attention.
Call 1177 for advice on an assessment and what you need to do next.
Self-care and treatment
Treatment depends on the cause of the pain, but some general measures can often help:
- Rest and relief – reduce activities that cause pain, but avoid complete inactivity.
- Ice or heat – cold can reduce inflammation, while heat can relieve stiffness.
- Exercise – strengthens the muscles around the hip and increases mobility.
- Hip protectors – can protect against the risk of falls and provide extra stability.
- Orthopedic aids – such as compression shorts or walking aids can reduce strain.
A hip protector is particularly important for older individuals or those with osteoporosis, as it can reduce the risk of hip fractures in the event of a fall.
Exercises to do at home
Correct exercise can reduce pain and prevent future problems. Here are four simple exercises you can do at home:
- Hip lifts – Lie on your back with your feet on the floor. Slowly lift and lower your hips.
- Side leg lifts – Lie on your side and lift your upper leg towards the ceiling.
- Seated hip rotation – Sit on a chair, place your foot on the opposite knee, and lean forward.
- Hip flexor stretch – Stand in a lunge position and lean your hip forward to stretch the muscle.
Do the exercises 2–3 times a week and adjust the intensity to your own ability.
Preventive tips
Vary your training and avoid one-sided stress. Use shoes with good support and cushioning. If you sit a lot, take regular breaks to stand and move around. A hip protector can be a good investment for people with a high risk of falls or previous hip injuries.
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What is the most common cause of hip pain?
Common causes include osteoarthritis, overuse, muscle inflammation or injuries from falls.
When should I seek care for hip pain?
If the pain is severe, does not improve within a few weeks, or if you cannot bear weight on your leg, you should contact healthcare services.
Can exercise help with hip pain?
Yes, adapted exercise can strengthen muscles and improve mobility, which often reduces pain.
Is hip pain always a sign of osteoarthritis?
No, hip pain can have many causes. Osteoarthritis is just one of them.
What aids are best for hip pain?
Hip protectors, compression shorts, and shoes with good cushioning can provide support and relief.
Can hip pain go away on its own?
In some cases, yes. But if the cause is chronic, as with osteoarthritis, treatment and adapted exercise are usually needed.
Are hip protectors only for the elderly?
No, hip protectors can be used by anyone with instability, a risk of falls, or a previous hip injury.
How can I prevent hip pain?
By maintaining a healthy weight, exercising regularly, and avoiding one-sided stress, the risk can be reduced.
