Hip Pain
Hip pain has many causes, and a good deal of what people call “hip pain” does not actually come from the hip joint at all. Most of it responds well to hands-on treatment, movement and a few sensible changes.
At Newhill Osteopathy in Horley we treat a lot of sore hips, from a stiff, achy joint that has crept up with the years, to a sharp pain on the outer hip that makes lying on that side uncomfortable. This page explains the kinds of hip pain we treat, what tends to cause them, and what an appointment actually involves.
What types of hip pain can osteopathy help with?
Hip osteoarthritis (wear and tear)
Age-related changes in the hip joint are very common and usually felt as a deep ache in the groin, with stiffness that is worse first thing or after sitting. It does not mean the joint is beyond help – keeping it moving and easing the muscle tension around it usually helps a great deal.
Outer hip pain (gluteal tendon and bursa problems)
Pain and tenderness on the bony point on the outer hip, often worse lying on that side at night or climbing stairs. This is one of the most common causes we see, and it responds well to the right loading and treatment.
Muscle strains around the hip
The hip flexors, groin or buttock muscles can be strained by a sudden increase in activity, a sport or an awkward movement.
Pain referred from the lower back
A great deal of “hip” pain, particularly pain in the buttock or down the leg, actually comes from the lower back. That is why we always check the back rather than treating the hip in isolation.
Why does hip pain happen?
There is rarely one single cause. It is usually a mix of everyday things:
- Age-related joint changes – normal wear in the hip joint that becomes stiff and achy.
- A sudden increase in activity – a long walk, a big gardening session or ramping up exercise too quickly.
- Weakness around the hip and buttock – when these muscles are not pulling their weight, the hip and its tendons take more strain.
- A stiff lower back – which can both refer pain to the hip and change the way you move.
- Too much sitting – long spells leave the hip stiff and the supporting muscles sluggish.
- Old injuries – a previous strain or knock that has left an area still grumbling.
What happens at your appointment?
- We listen first. Where the pain sits, what brought it on, what makes it better or worse, and what you have already tried.
- We examine you. We look at how your hip, lower back and pelvis move, watch how you walk, and test the nerves if pain is travelling into the leg – which helps us work out whether the pain is really coming from the hip or from elsewhere.
- Hands-on treatment. Gentle joint movement, soft tissue massage and stretching, always chosen to suit you. You can say no to anything.
- Practical advice. Simple strengthening exercises, tips for sleeping and stairs, and a realistic plan to keep the pain away.
Simple things you can try at home
- Keep moving. Regular gentle walking is one of the kindest things you can do for a stiff or arthritic hip.
- Gentle exercises to strengthen the buttock and hip muscles, which take the load off the joint and tendons.
- For outer hip pain, avoid lying on the sore side and try not to sit with your legs crossed.
- A warm wheat bag over a stiff, achy hip for ten to fifteen minutes to help it loosen.
- Break up long spells of sitting – stand, stretch and move about every half hour or so.
Please see a doctor first if you cannot put weight on the leg or the hip looks misshapen after a fall – particularly if you are older or have thin bones, as this may be a fracture – or if the hip becomes hot, red and swollen with a fever. You should also see your doctor if hip pain comes with unexplained weight loss, night pain that steadily worsens, feeling generally unwell, or if it is a child or teenager with unexplained hip or knee pain and a limp. These need medical attention rather than osteopathy.
More reading on hip and related pain
- Sciatica – because buttock and leg pain is often confused with hip pain.
- 5 common sciatica myths, debunked
- The 5 best exercises for lower back pain – the lower back and hip are closely linked.
You can also see everything we treat on our conditions page.
Frequently asked questions
Is my hip pain arthritis, and does that mean I will need a hip replacement?
Not necessarily on either count. Age-related changes in the hip are extremely common and show up on scans of plenty of people with little or no pain, so a report of wear and tear does not mean surgery is on the cards. Many people manage very well for years with the right exercises, treatment and activity, and a joint replacement is only considered when pain and disability are significant and other approaches have been exhausted. We will give you an honest picture and help you get the most out of the hip you have.
My pain is on the side of my hip or in my buttock rather than the groin. Where is it really coming from?
The location is a useful clue. True hip joint pain is most often felt in the groin, whereas pain on the bony outer hip usually comes from the tendons and bursa there, and pain in the buttock or down the leg frequently comes from the lower back rather than the hip at all. Part of our job at the first appointment is to work out which of these it is, because they are treated quite differently.
Should I keep walking with hip pain, or rest it?
For most hip problems, keeping moving is better than resting up. Gentle, regular walking helps an arthritic hip stay mobile and keeps the muscles around it strong, and it usually settles outer hip tendon pain better than rest does too. You do not need to push into sharp pain, but staying as active as the hip sensibly allows is one of the best things you can do for it.
Can osteopathy help hip osteoarthritis?
It can help with how the hip feels and moves, even though it cannot reverse the underlying changes. Easing the stiffness and muscle tension around a worn hip, improving the way it moves, and strengthening the muscles that support it often makes a worthwhile difference to comfort and to what you can do. We are also honest about when a hip is likely to need a specialist opinion, and will point you in that direction if so.
How many appointments will I need?
It depends on what is driving the pain and how long it has been there, so we would rather not put a number on it before examining you. A recent strain often eases within two or three sessions, while a long-standing arthritic hip is more about ongoing management with treatment and exercises. We will give you an honest estimate at your first appointment, and if you are not responding as we would expect, we will tell you rather than simply keep booking you in.
Book an appointment
If hip pain is getting in the way of walking, sleeping or everyday life, we would be glad to help. Call 01293 369 442, email [email protected], or book online.