Adults only (18+)

How to Relieve Hip Joint Pain

Hip joint pain can affect anyone, at any age, and for many different reasons. Whether it’s a persistent ache after long walks, a sharp pain when getting up from a chair, or stiffness that makes everyday movement feel harder than it used to, pain in the hip can be both physically and emotionally draining. The good news is that in many cases, hip pain can be managed, eased, or even fully resolved with the right approach.

Understanding the possible causes, knowing what treatments are available, and making small but effective changes to your daily routine can all play a role in helping you feel more comfortable and mobile. This article explores what causes hip joint pain, how to ease it, and when it’s important to seek medical advice.

What is Hip Joint Pain?

Hip joint pain refers to discomfort in or around the hip, which is one of the body’s largest and most important joints. The hip is a ball and socket joint, connecting the thigh bone to the pelvis. It allows for a wide range of motion, including walking, sitting, climbing stairs and bending. Pain may be felt in the groin, outside of the hip, buttock or even down the leg. It might come on gradually or suddenly and range from mild stiffness to intense, sharp pain. It can affect one or both hips and it may be constant or flare up with movement.

Common Causes of Hip Joint Pain

There are many potential causes of hip pain. Some are linked to age-related wear and tear, while others may result from injury, overuse or underlying health conditions. One of the most common causes is osteoarthritis, which involves the gradual breakdown of cartilage in the joint, leading to pain, stiffness and reduced mobility. Bursitis is another source of pain, where inflammation in the small fluid-filled sacs that cushion the joint can cause sharp, intense pain, often worse at night.

Tendonitis is often seen in active individuals when overuse or strain causes inflammation in the tendons around the hip. A hip fracture, particularly common in older adults with osteoporosis, causes immediate pain and difficulty moving the leg. Muscle strains or ligament injuries can occur after sudden movements, heavy lifting or falls. Sometimes pain that seems to be coming from the hip actually originates in the lower back or pelvis, known as referred pain. Inflammatory conditions such as rheumatoid arthritis or lupus can also affect the hip joint.

Signs and Symptoms to Look Out For

The nature and location of hip pain can vary depending on the cause. Some people feel a dull ache that worsens with activity, while others experience sharp, stabbing pain or stiffness when getting up in the morning. The pain might be felt in the groin, buttock, thigh or outer hip. It may become more noticeable during movement or when lying on the affected side. Swelling or warmth in the area can be a sign of inflammation. Some people also notice a reduced range of motion or clicking and popping sounds in the hip. If hip pain continues for more than a few weeks, interferes with daily life or sleep, or is accompanied by swelling or fever, it’s important to speak to a GP.

How Hip Joint Pain is Diagnosed

Diagnosis usually begins with a discussion of your symptoms and medical history. A GP will ask where the pain is, what brings it on, how long it’s been there and whether it’s related to any recent activity or injury. A physical examination can assess strength, flexibility and joint function. Depending on what the GP suspects, further tests may be needed. An X-ray can show signs of arthritis or a fracture. An MRI scan provides more detail about soft tissues like tendons and ligaments. Blood tests might be used if an autoimmune or inflammatory condition is suspected. Getting a clear diagnosis helps ensure the most effective treatment plan.

Treatment and Management Options

How your hip pain is treated will depend on the underlying cause, but a combination of rest, movement and medical care is often effective. Pain relief can start with over-the-counter medications such as paracetamol or ibuprofen. Anti-inflammatory gels may also be used directly on the skin. Physiotherapy can make a big difference, with tailored exercises to strengthen the muscles around the hip, improve balance and support better joint movement. Hot or cold packs can also be useful, with heat helping to relax tight muscles and cold reducing inflammation.

Simple changes at home can also support recovery. Losing any excess weight helps reduce pressure on the joints. Avoiding high-impact activity, using a walking stick and wearing supportive footwear can all ease discomfort. For some people, steroid injections may be recommended to reduce inflammation and pain, particularly in cases of bursitis or arthritis. In more serious cases, such as a hip fracture or severe osteoarthritis, surgery like a hip replacement may be needed. This is generally considered only after other options have been tried.

Preventing Hip Joint Pain

While it may not always be possible to prevent hip pain, looking after your joints can reduce the risk of problems. Staying active with regular, low-impact exercise such as walking, swimming or cycling can help maintain joint flexibility and muscle strength. Keeping a healthy weight eases the load on your hips and legs. Strengthening your core and thigh muscles gives your hip better support. Before doing any physical activity, warming up gently helps prevent strains. It’s also wise to take regular breaks from sitting for long periods and to stretch throughout the day if you have a desk-based job.

When to See a GP

It’s important to seek help if hip pain lasts more than a couple of weeks, becomes more severe or makes it difficult to walk or bear weight. If the area is red, swollen or warm to the touch, or if you feel unwell with a fever, it may be a sign of infection or inflammation. If you’ve had a fall and think you might have injured the hip or leg, get medical help as soon as possible. Timely diagnosis and treatment can stop the problem from worsening and get you on the road to recovery sooner.

Myths and Misconceptions About Hip Pain

One common myth is that hip pain is just part of getting older and nothing can be done about it. While age-related changes do occur in the joints, ongoing pain should never be ignored. There are many effective treatments available that can improve comfort and mobility. Another misunderstanding is that complete rest is the best cure. While taking it easy after injury is sensible, long periods of inactivity can weaken muscles and reduce joint flexibility. A more helpful approach is to keep moving in a way that feels safe and manageable, with guidance from a physiotherapist if needed.

The Emotional and Mental Side of Hip Pain

Living with ongoing pain can affect more than just your physical health. Many people feel frustrated or low when pain limits their usual activities or interferes with sleep. It can also impact social life and overall wellbeing. Acknowledging the emotional toll is important. Support from friends and family, talking to a GP, or speaking with a counsellor can help you feel more in control. Mindfulness, gentle exercise, and pacing your day can all help manage both physical and emotional symptoms.

Final Thoughts

Hip joint pain can have many different causes, but for most people, relief is possible. Whether your discomfort is due to arthritis, injury, inflammation or general wear and tear, there are practical steps you can take to ease your symptoms and protect your joints. From medication and physiotherapy to lifestyle changes and sometimes surgery, a wide range of options are available. If you’re unsure why your hip hurts or how to improve it, don’t hesitate to speak to a healthcare professional. With the right support, many people return to active, pain-free lives.