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Hip Pain
Hip pain can affect walking, running, exercise, sleep, and even simple activities such as getting in and out of a chair. Pain may develop gradually from repetitive activity or joint changes, or it may begin suddenly after an injury.
Dr. Michael Hoiles has created this resource to help you better understand common causes of hip pain, symptoms to watch for, treatment options, and how exercise-based rehabilitation and chiropractic care may help.
Quick Facts
✔ Hip pain can come from the hip joint, surrounding muscles and tendons, or sometimes the lower back.
✔ The location of your pain can provide clues about what may be causing it.
✔ Most uncomplicated hip problems respond well to appropriate activity modification and rehabilitation.
✔ Staying active within your tolerance is usually better than prolonged rest.
✔ Persistent, worsening, or unexplained hip pain should be assessed.
Hip Anatomy
The hip is a ball-and-socket joint formed where the head of the femur (thigh bone) fits into the acetabulum of the pelvis. This structure allows the hip to move in multiple directions while supporting your body during walking, running, lifting, and other activities.
Several structures work together to support the hip:
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Femur: The thigh bone and the “ball” of the hip joint.
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Acetabulum: The socket in the pelvis that holds the head of the femur.
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Labrum: A ring of cartilage that helps deepen and stabilize the hip socket.
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Muscles and tendons: The glutes, hip flexors, adductors, and other muscles help move and stabilize the hip.
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Bursae: Small fluid-filled sacs that reduce friction around the joint.
Problems involving any of these structures can contribute to pain around the hip, groin, buttock, or upper thigh.
What Is Hip Pain?
The hip is a ball-and-socket joint designed to provide both mobility and stability. It is surrounded by muscles, tendons, ligaments, bursae, and other structures that can become irritated or injured.
Hip pain is therefore a symptom rather than a single diagnosis. Determining which structures are involved can help guide treatment and rehabilitation.
Common Causes of Hip Pain
Common causes include:
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Muscle strains
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Tendon irritation or tendinopathy
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Greater trochanteric pain syndrome
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Hip osteoarthritis
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Hip impingement
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Labral injuries
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Repetitive running or training loads
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Reduced hip mobility
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Pain referred from the lower back or SI joint
Common Symptoms:
Hip problems may cause:
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Pain in the groin, side, or back of the hip
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Pain when walking or running
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Pain climbing stairs
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Discomfort getting up from a chair
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Pain lying on the affected side
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Hip stiffness
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Reduced range of motion
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Weakness around the hip
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Clicking or catching
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Difficulty exercising or playing sports
Could My Hip Pain Be Coming From Somewhere Else?
Not all pain felt around the hip originates from the hip itself.
Problems involving the lower back, SI joint, nerves, or surrounding muscles can sometimes produce pain around the buttock, groin, or thigh.
A physical assessment can help determine whether symptoms are primarily coming from the hip or another area.
How Is Hip Pain Diagnosed?
Assessment usually begins with your symptoms, activity history, and how the problem developed.
The examination may include:
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Hip range of motion
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Strength testing
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Orthopaedic tests
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Lower back assessment
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Walking or movement assessment
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Functional movements such as squatting or stepping
Imaging such as X-rays, ultrasound, or MRI may be appropriate when certain injuries or conditions are suspected.
What Helps Hip Pain?
Treatment depends on the underlying cause but may include:
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Staying active within your tolerance
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Temporarily modifying aggravating activities
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Improving hip mobility
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Strengthening the hip and surrounding muscles
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Gradually returning to exercise
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Manual therapy when appropriate
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Addressing training or movement factors contributing to symptoms
Complete rest is rarely necessary for uncomplicated hip pain.
How Chiropractic Can Help
Chiropractic care for hip pain may combine hands-on treatment with exercise-based rehabilitation.
Depending on the assessment, treatment may include:
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Hip and spinal joint mobilization
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Soft tissue therapy
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Mobility exercises
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Hip and glute strengthening
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Movement retraining
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Advice on activity modification
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A gradual return-to-activity plan
The goal is not simply to reduce pain, but to restore comfortable movement and help reduce the likelihood of recurring problems.
Recovery Timeline
Recovery depends on the cause and severity of the problem.
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Mild irritation or strain: Often improves over several days to a few weeks.
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Tendon or overuse injuries: Commonly require several weeks of progressive rehabilitation.
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Longer-standing joint or tendon problems: Improvement may occur gradually over several months.
Your progress and ability to tolerate increasing activity are often more useful than following an exact timeline.
Can I Still Exercise With Hip Pain?
In many cases, yes.
Exercise can often continue as long as activities are modified to avoid repeatedly aggravating symptoms. Running, squatting, lunging, or other painful movements may temporarily need to be reduced or adjusted.
The goal is usually to maintain activity while gradually rebuilding the hip's capacity.
Exercises Commonly Recommended
Exercises depend on the diagnosis and stage of recovery but may include:
Early Stage
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Gentle hip mobility
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Glute bridges
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Hip isometric exercises
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Easy walking
Strengthening Stage
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Side-lying hip abduction
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Banded lateral walks
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Split squats
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Step-ups
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Hip hinge exercises
Return to Activity
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Single-leg squats
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Single-leg deadlifts
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Lateral step-downs
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Progressive running or jumping drills
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Sport-specific strengthening
Hip strength and movement can also influence loading through the knee, particularly during running, squatting, and single-leg activities.
Common Mistakes That Slow Recovery of Hip Pain
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Completely avoiding activity for too long
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Repeatedly exercising through worsening pain
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Returning to running or sport too quickly
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Focusing only on stretching
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Ignoring hip and glute strength
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Assuming all hip pain has the same cause
When Should You Seek an Assessment?
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Pain persists or continues to return
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Walking or exercise becomes difficult
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Hip movement is becoming increasingly restricted
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Pain regularly interferes with sleep
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You experience persistent clicking, catching, or giving way
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You are unsure whether symptoms are coming from your hip or lower back
When Should I Worry?
Seek prompt medical attention following a significant injury if you cannot comfortably bear weight or if there is obvious deformity.
You should also seek medical assessment for severe unexplained pain, significant swelling or redness, fever, rapidly worsening symptoms, or new neurological symptoms.
Frequently Asked Questions
What is the most common cause of hip pain?
Hip pain can have many causes, including muscle or tendon irritation, osteoarthritis, greater trochanteric pain syndrome, hip impingement, and pain referred from the lower back.
Where is hip pain usually felt?
Hip pain may be felt in the groin, outside of the hip, buttock, or upper thigh depending on the structures involved.
Can lower back problems cause hip pain?
Yes. Problems involving the lower back, SI joint, or nerves can sometimes cause pain that is felt around the hip or buttock.
Should I keep exercising with hip pain?
In many cases, yes. Exercise can often continue with temporary modifications to movements or activities that significantly aggravate symptoms.
Is walking good for hip pain?
Walking is often helpful if it can be performed comfortably, although the distance and intensity may need to be temporarily reduced.
Should I stretch a painful hip?
Gentle mobility can be helpful for some conditions, but repeatedly stretching an irritated tendon or painful joint may sometimes aggravate symptoms.
How long does hip pain take to improve?
Minor strains or irritation may improve within a few weeks, while tendon injuries and longer-standing hip conditions often require several weeks or months of progressive rehabilitation.
Can a chiropractor help with hip pain?
Depending on the cause, chiropractic care may include joint and soft tissue treatment, mobility work, strengthening exercises, activity modification, and a gradual return-to-activity plan.
Summary
✔ Hip pain can arise from the joint, muscles, tendons, or surrounding structures.
✔ Lower back and SI joint problems can sometimes mimic hip pain.
✔ Staying active and gradually rebuilding strength are important parts of recovery.
✔ Treatment should address the underlying cause rather than simply the location of pain.
✔ Persistent or worsening hip pain should be assessed.
Ready to Get Back to Moving Comfortably?
If hip pain is limiting your walking, workouts, running, or everyday activities, an assessment can help identify what may be contributing to your symptoms and determine an appropriate treatment plan.
Dr. Michael Hoiles is a Calgary chiropractor who provides evidence-informed care combining hands-on treatment, exercise-based rehabilitation, and practical advice to help people recover from injury, move better, and stay active.
Book an appointment today to start your recovery and get back to doing what you enjoy.
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