Hip Pain

General Information

Resources for your

Hip Pain

Alternatively visit our Back or Thigh/Leg/Calf resource pages or Back to Resources Home

Most people get hip pain at some point in their lives.  It can hurt, but it is usually not caused by anything serious.  Anyone can get hip pain, but it is more common as we get older.

The hip is a very strong and stable joint.  It is made of bones and cartilage and is supported by muscles, tendons and ligaments.

What causes hip pain?

  • starting a new sport, hobby or exercise
  • repetitive movement of the hip
  • muscle strains or ligament sprains
  • muscle weakness caused by pain
  • conditions such as osteoarthritis, rheumatoid arthritis or fibromyalgia
  • being overweight, which puts extra strain on the hip
  • poor sleep, stress or anxiety, feeling run down or smoking can also make the pain feel worse

Sometimes, there is no clear cause. In these cases, simple self-help usually improves the pain within a few weeks.

What are the symptoms?

You may feel pain:

  • in the groin or the buttock
  • in the front or side of the thigh, sometimes down towards the knee
  • on the outside at the top of the hip

Pain may happen when:

  • sitting down for a while, and then standing up
  • walking for a while
  • lying on the painful side
  • crossing your legs
  • doing your normal everyday tasks like putting shoes and socks on, or getting in and out of a car

Self Help

Hip pain usually gets better in 6-8 weeks. Some of these tips can help:

  • for the first few days, reduce or change your usual activities, for example, walk instead of run - as the pain improves, slowly return to your normal activities
  • ask a pharmacist about simple pain relief you can take for a short time
  • try to stay at work or return as soon as you can - your employer, GP or health professional can help you return gradually
  • try and get a good night's sleep
  • place a pillow between your shins, when lying on your non-painful side
  • alternatively, place a pillow along your back to stop you rolling onto the painful side
  • managing stress can help you cope better with pain Relaxation or mindfulness techniques can help
  • try gentle exercises to keep the joint moving and the muscles strong

Should I refer myself to Physiotherapy?

Physiotherapy may help if:

  • your hip pain is not improving after a few weeks despite the above advice
  • pain is affecting your work or daily activities
  • you experience recurrent episodes of hip pain.

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 or visit your local Urgent Care Centre if you:

  • have hip pain after a fall or accident
  • have a sudden reduced movement in the hip
  • are struggling to walk or stand

Contact your GP if you:

  • notice swelling in your leg

find new lumps that you cannot explain

Remember

Most hip pain will improve with time, gentle movement and a gradual return to normal activities.

Useful Resources

Advice and Information Leaflets

Leaflets:

Advice and Information Videos

Videos:

Exercises

Virtual Exercise Classes:

Balance Class YouTube LPT MSK Physiotherapy Service

Suitable for people of all ages who are struggling with their balance, have reduced confidence, or have experienced a fall related to balance difficulties. Focuses on improving your balance and strength.

Lower Limb Class YouTube LPT MSK Physiotherapy Service

Suitable for people experiencing leg pain, including hip, knee, or ankle pain, or for those who would like to improve their lower‑limb strength. Designed to improve balance, as well as strength and power in your legs.

Rehabilitation Class - Level 1 YouTube LPT MSK Physiotherapy Service

Suitable for people experiencing leg pain, such as hip, knee, or ankle pain. If you find these exercises too easy, you may wish to progress to Level 2. Designed to improve your balance, as well as the strength and power in your legs.

Rehabilitation Class - Level 2 YouTube LPT MSK Physiotherapy Service

Suitable for people experiencing leg pain, such as hip, knee, or ankle pain, as well as those wanting to improve their overall strength and balance. Builds on the exercises included in Level 1. The aim is to further improve your balance, strength, and power in your legs.

Urgent / Out of Hours Health Care

If in doubt which service is best for you, call 111 for advice or visit LLR ICB Urgent Health Care for more information.

Need information for a different body area?

Visit our Back or Thigh/Leg/Calf resource pages or Back to Resources Home.

MSK Physiotherapy Service Page

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