With hip pain, it's a balance: rest is crucial for acute injuries to prevent worsening, but gentle, controlled movement (like walking, swimming, stretching, or cycling) is vital for chronic issues like arthritis to improve strength and flexibility, reducing stiffness and pain over time; always listen to your body and avoid activities that increase pain, seeking professional advice for persistent issues.
Many people assume that movement will only worsen the pain and damage it further. However, this couldn't be further from the truth. In fact, research has shown that regular exercise can significantly alleviate hip arthritis pain and enhance overall function. Watch another hip pain relief video Hip Arthritis Stretche...
You can usually treat hip pain at home with the RICE method: Rest:Stop the physical activity that caused the pain to avoid making the injury worse. Ice:Apply an ice pack or cold compress for 10 to 15 minutes every hour for the first day after your injury.
“Never push through pain,” says Dr. Dua. “Putting continued pressure on your hip joint can make an existing injury worse, or cause a new one.” Instead, talk to a doctor or physical therapist for advice on how to proceed safely.
Hip discomfort is common during menopause because declining estrogen affects collagen, joint lubrication, and muscle balance¹². These changes are normal and manageable, and many women find meaningful relief with steady movement, supportive habits, and guided musculoskeletal care.
Treatments for menopause-related hip pain
Red flags for hip pain needing urgent attention include sudden, severe pain after injury, inability to bear weight, significant swelling/redness/warmth, night pain disrupting sleep, fever, unexplained weight loss, night sweats, neurological symptoms (weakness/numbness), or a history of cancer, as these can signal serious issues like fractures, infections, or malignancy, requiring prompt medical evaluation beyond typical muscle soreness.
Hot and cold therapy is a tried-and-true way to relieve hip pain. Applying an ice pack or cold compress to the affected area can help reduce inflammation and numb the pain, particularly in the first 48 hours after an injury. Cold therapy is most effective for acute pain and sudden swelling.
Pain felt on the inside of the hip or in the groin area typically suggests issues within the hip joint itself. Hip pain on the outer side of the hip, upper thigh or outer buttock typically is related to issues with the muscles, ligaments, tendons or other soft tissues, such as bursal sacs, surrounding the hip joint.
Sitting for long periods without moving
Unfortunately, it's also a recipe for hip pain. “Movement is key for keeping your joints healthy. If you go long periods without using the muscles around your hips, they begin to tighten and can weaken over time,” says Dr. Forlizzi.
People with trauma, stress or mental illnesses such as anxiety and depression often suffer physical symptoms as well. In all of this, there may be one common link: the hips. Neuroscience indicates that the hips are a potential storage vessel for emotions.
What Are Some Common Mistakes to Avoid When Doing Hip Exercises?
If you have arthritis, staying active can help reduce pain and stiffness. It can improve flexibility, strengthen muscles and boost endurance. It also can help you manage your weight and improve your mood.
Gentle hip exercises and stretching can reduce your hip pain and improve your hip joint mobility and strength. You will need to try different exercises to find those that work best for you. Try to build them into your routine.
Research has shown that cycling can improve hip osteoarthritis. It's a low-impact exercise that places less stress on your joints. Cycling may also help to loosen your quadriceps, hamstrings, calves and hips, and make them more flexible over time.
If this is an ongoing problem, you should speak with a specialist. Chronic hip pain that does not improve with rest, medication, or other conservative treatments can be an indication that the hip joint is deteriorating. The pain may also be felt in the groin, buttocks, thigh, or even the knee.
Hip arthritis often feels like a deep ache or sharp pain in the groin, thigh, buttocks, or outer hip, worsening with activity, after rest (especially morning stiffness), and making movement like bending or walking difficult, sometimes accompanied by a grinding (crepitus) or locking sensation.
Hip bursitis feels like a dull ache or sharp pain on the outer side of the hip and upper thigh, often worsening at night, when lying on the affected side, standing up from sitting, or during activities like walking, climbing stairs, or squatting, sometimes accompanied by tenderness, stiffness, swelling, and a burning sensation that can radiate down the thigh.
Hip arthritis can flare up due to overexertion or carrying out repetitive movements. The sudden or unexpected activity can also cause stress on the joints, causing pain.
Sleep on your back. If changing your sleep position is hard, try putting a pillow between your knees or slightly behind your back to relieve pressure and keep your hips aligned. A mattress topper or more supportive mattress might also help. Dozens of conditions and injuries can make your hips hurt.
Anti-inflammatory medicines can reduce inflammation, relieving nerve pressure and pain. We may also prescribe the supplement glucosamine to strengthen the cartilage around your joint. In some cases, we might administer corticosteroids or other medications through a shot directly into your hip.
Some conditions behind chronic hip pain include hip fracture, arthritis, trochanteric bursitis, and avascular necrosis. If you experience pain or discomfort in your hip, seek immediate medical assistance. You can book an appointment with us by contacting us on our website.
True hip pain is most commonly felt in the groin, because that is where the hip joint is. Sometimes it is felt also in the thigh or knee because of what is called referred pain, which is pain felt in a place other than at the source of the pain.