MSK Physiotherapy Resources - Hip

What causes hip pain?

• Repetitive, new or reduced exercise or activities (e.g. running, gardening, work)
• Weight gain increases the load carried through the hip
• Bony injury due to a fall
• Pain from a muscle strain or ligament sprain
• Muscle weakness secondary to pain
• Other conditions such as osteoarthritis, rheumatoid arthritis or fibromyalgia
• Factors such as poor sleep, stress or anxiety, feeling run down, obesity or smoking

What are the symptoms?

You may experience constant or intermittent (comes and goes) symptoms that are aggravated by certain activities and reduced by others. They may include:

• Pain at the front of the hip/groin, front of the thigh, side of the hip or buttock areas
• Stiffness generally first thing in the morning or after a period of rest
• Pain when standing and/or walking
• Pain in sitting/lying positions
• Difficulty doing your normal daily activities e.g. putting on socks and shoes, or getting in/out of a car

Self Help

Hip pain will normally resolve within 6-8 weeks without any medical intervention. Try some of these self-help strategies to aid your recovery:

• For the first few days after the onset of pain, changing or reducing your usual activities / exercise may help (e.g. cycling rather than running). As your pain improves, aim to gradually return to your usual activities / exercise, which will help your recovery in the long term
• Try a short course of simple pain medication as advised by your pharmacist
• Try to stay at work, or return as soon as you are able to. Your employer, GP or Health Practitioner should be able to support a graded return to your normal duties.
• Try and get a good night's sleep - place a pillow between your shins, resting your leg on the pillow when lying on your non-painful side
• Try placing a pillow along your back to stop you rolling onto your painful side
• Good sleep habits and managing stress can help you cope better with your pain
• Try some of the exercises on these pages and build up gradually

Should I refer myself to Physiotherapy?

If you have tried the self-help measures on these pages and the symptoms have not settled, you can self-refer to MSK Physiotherapy if you live in Leicester, Leicestershire or Rutland.

For more information on how to self-refer to MSK Physiotherapy visit our Service Page.

When should I seek urgent medical advice?

Call 111 for advice or visit your local Walk-In Centre if you have any of the following:

• had a fall or been involved in an accident and have hip pain, reduced movement of the hip or are struggling to stand or walk

Call your GP if:

• you have any unexplained swelling or lump - this could be a number of things such as a fatty lump, hernia or something harmless

General Hip Advice and Exercises

• Hip Pain - Strengthening Exercises and Advice (UHL)
• Hip Stretches in Pregnancy (UHL)
• Stretches to loosen tight buttock muscles (UHL)

Hip Surgery or Injury - Advice and Information

• Hip Replacement Surgery - Information (UHL)
• Hip Fracture - Information (UHL)

Other Useful Advice or Information

• Understanding Sleep and how to improve it for your wellbeing (UHL)