Hip Pain Explained: Common Causes and When to Seek Help

Hip pain is a common issue that affects people of all ages. Whether it’s a dull ache that lingers after sitting for too long or sharp discomfort that appears during movement, hip pain can interfere with daily life. While some aches resolve on their own, persistent or worsening discomfort may indicate an underlying issue that needs attention.

Understanding the common causes of hip pain and knowing when to seek help can prevent further complications and improve overall mobility. Let’s break down the key reasons why hip pain occurs and what can be done about it.

Common Causes of Hip Pain

Hip pain can originate from muscles, joints, nerves, or surrounding structures. Some of the most frequent causes include:

1. Hip Bursitis – Inflammation of the Joint Cushioning

Bursae are small fluid-filled sacs that reduce friction between bones, muscles, and tendons. When they become inflamed due to overuse or prolonged pressure, it leads to hip bursitis.

Symptoms:

• Pain on the outer side of the hip, especially when lying on it.

• Discomfort that worsens with repetitive activities like climbing stairs or walking long distances.

2. Hip Osteoarthritis – Wear and Tear of the Joint

Osteoarthritis is a degenerative condition where the cartilage in the hip joint gradually wears down. This can cause stiffness, swelling, and pain over time.

Symptoms:

• Stiffness in the hip, particularly in the morning or after periods of inactivity.

• Pain that gradually worsens, affecting movement and flexibility.

3. Hip Labral Tears – Damage to the Joint Cartilage

The hip labrum is a ring of cartilage that stabilizes the joint. Repetitive movements, sudden injuries, or structural abnormalities can cause a tear in this cartilage, leading to pain and joint instability.

Symptoms:

• A clicking or locking sensation in the hip.

• Pain during twisting movements or prolonged sitting.

4. Hip Tendinopathy – Overuse of Hip Tendons

Tendons are thick bands of tissue that connect muscles to bones. Repetitive movements, excessive exercise, or poor movement patterns can cause hip tendinopathy, leading to pain and weakness in the hip area.

Symptoms:

• Pain that increases with movement, particularly during running or cycling.

• A deep ache around the hip that lingers after activity.

5. Sciatica – Nerve-Related Hip Pain

Sciatica occurs when the sciatic nerve becomes irritated or compressed, often due to a herniated disc or tight muscles in the lower back. While sciatica originates in the lower spine, pain can radiate down into the hip and leg.

Symptoms:

• Burning or shooting pain that runs from the lower back to the hip and leg.

• Numbness or tingling sensations in the affected leg.

6. Hip Fractures – Bone Breaks Due to Injury or Weakness

Hip fractures are more common in older adults due to decreased bone density. However, high-impact injuries or falls can also cause fractures in active individuals.

Symptoms:

• Sudden, intense hip pain after a fall or direct impact.

• Difficulty bearing weight on the affected leg.

When to Seek Help for Hip Pain

While occasional soreness can be expected after intense activity, certain signs indicate a more serious issue that should not be ignored.

You Should Seek Help If:

✅ Pain Persists for More Than Two Weeks – If discomfort lingers despite rest and self-care, it may indicate an underlying issue that needs professional assessment.

✅ Walking or Standing Becomes Difficult – If hip pain affects your ability to move comfortably, it’s important to determine the cause and find the right approach to manage it.

✅ The Hip Feels Unstable or Weak – A sensation of the hip “giving out” could be a sign of joint instability, muscle imbalances, or cartilage damage.

✅ There’s a Sudden Onset of Intense Pain – Sharp, severe pain—especially after an injury—could indicate a fracture or a serious soft tissue injury that requires immediate attention.

✅ Pain Spreads to the Groin, Thigh, or Lower Back – Referred pain in surrounding areas may indicate issues like nerve compression, joint inflammation, or muscular imbalances.

✅ Clicking, Popping, or Locking Sensations Appear – These symptoms could suggest a labral tear or joint dysfunction that may require a targeted treatment approach.

Managing Hip Pain: What Can Help?

Addressing hip pain early can prevent it from progressing into a chronic issue. Some key strategies for relief include:

1. Activity Modification

• Avoid excessive high-impact activities that place stress on the hip joint.

• Incorporate gentle movements like swimming, cycling, or Pilates to maintain mobility without overloading the joint.

2. Strengthening and Mobility Exercises

• Strengthening the glutes, core, and hip stabilizers helps support the joint and prevent further strain.

• Controlled stretching can improve flexibility and reduce tightness in surrounding muscles.

3. Hands-On Therapy

• Manual techniques can help release tension, improve circulation, and promote better joint function.

• Soft tissue work around the hip and lower back can alleviate stiffness and discomfort.

4. Lifestyle Adjustments

• Ensuring proper posture and movement mechanics can prevent unnecessary strain on the hip.

• Using supportive footwear and modifying prolonged sitting positions can also ease discomfort.

Conclusion

Hip pain is not something to ignore, especially when it starts affecting daily activities. Understanding the common causes of hip pain and knowing when to seek help can prevent long-term issues and improve overall function.

If you’ve been dealing with persistent discomfort, addressing the root cause early can make a significant difference in recovery and long-term mobility. Taking proactive steps toward hip health now can help maintain strength, flexibility, and pain-free movement for years to come.