Stretch or rest? Let’s find out what can help you manage hip pain
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Thanks to our daily activities, our hip bones are strong and can withstand repeated motions and a fair amount of wear and tear. But over-exercising, inflamed tendons and tears in the cartilage can lead to pain and discomfort and sometimes sore hips.
What is hip pain?
Hip pain is discomfort felt around the ball-and-socket area of your hip, connected to your upper leg and pelvis. However, pain isn’t always felt in the hip itself, but also the groin or thigh, so the precise location of your discomfort can be important when finding the underlying cause.
What causes hip pain?
The most common cause of hip pain in adults in the UK is osteoarthritis*, a type of arthritis that causes inflammation of the joint, leading to pain and stiffness. Hip pain is also commonly brought on by inflamed tendons – or tendonitis – due to repetitive stress, overuse or over-exercising.
Less common causes of hip pain can include muscle strain, a hip fracture or a tear in the cushion of cartilage around the bone.
It’s important to not self-diagnose hip pain, make sure to speak to a GP if you’re worried. They may ask you to walk around so they can compare the motions between the normal and abnormal hip, and ask a range of questions, including:
• Is the pain worse at a particular time of the day?
• Does it affect your ability to walk?
• When did your symptoms first appear?
What can cause hip pain in women?
Hip pain in women can be caused by a variety of factors, often linked to changes in the body. Some common causes include:
- Pregnancy – during pregnancy, your body undergoes changes to support the growing baby. Hormones can relax your ligaments and joints, leading to increased stress on the pelvis and hips, which can cause discomfort or pain
- Endometriosishappens when cells that are like those lining the womb (uterus) grow in other parts of the body. It can often affect the pelvis and cause pain in the hips, lower back or groin area
If you experience persistent or severe hip pain, it's important to consult with a healthcare professional to determine the underlying cause and explore suitable treatment options.
What are some symptoms of hip pain?
Symptoms can vary from person to person, but hip pain is often described as an aching, sharp or burning sensation, and you may also notice some stiffness or mild inflammation or swelling. You might also find that the pain can feel worse if you partake in a certain activity, such as exercising.
As hip pain can be felt in other parts of your body, you may also feel discomfort in your thigh, the inside or outside of your hip joint, your buttocks or groin. Hip pain doesn’t always equal an issue in that area, though – it’s also possible that pain or discomfort from another area of your body, like the back or groin, is radiating to your hip.
How can I manage hip pain?
It’s often possible to ease pain or discomfort in your hip with at-home treatments. Over the counter pain relief medicines, such as paracetamol or ibuprofen is often recommended if suitable for you, as well as resting the affected hip until you begin to feel an improvement.
If your hip feels sore, consider wrapping ice or a cold pack in a towel and holding on the area for around 15 minutes a day to help numb the affected area. Alternatively, a warm bath or shower can help ready your muscle for stretching exercises that may help lessen the pain. Use whichever method you feel helps you manage your discomfort the most.
If you have arthritis, low impact exercises, such as stretching and resistance training may help to ease any stiffness brought on by the condition. You can also speak to a physiotherapist who can teach you exercises to keep the joint mobile.
Limiting or avoiding high impact activities are your best bet and a walking assistive aid like a cane or walker can help with your mobility. Some people have also found acupuncture to be helpful in managing their pain.
Dealing with hip pain at night
If you’re experiencing hip pain or sore hips, it can be difficult to get a restful night’s sleep. If one side is particularly painful, try to avoid sleeping on that side, especially if you’re also dealing with neck, shoulder or back pain.
You might find it helpful to use extra pillows for support – one between your knees or under your legs can help relieve pressure on your hips. Adjusting your sleeping position and adding cushioning can make a difference in reducing discomfort and helping you get a more restful night’s sleep.
If your pain becomes severe or the joint becomes deformed, your doctor may recommend surgery or a hip replacement.
Can hip pain be prevented?
While it might not be possible to prevent hip pain, you can avoid activities that might make the pain worse, such as downhill running, or adapt the amount of exercise you do. Warm up before exercise and stretch afterwards to help avoid further injury.
Is walking good for hip pain?
As walking is a low-impact activity, it can help to relieve pain, stiffness and swelling caused by osteoarthritis, so is a good way to increase your activity levels when you feel ready. However, resting the affected joint is the recommended way to manage your hip pain.
How do I know if my hip pain is serious?
Hip pain can often improve without treatment, managing pain using pain relief medication You can pop in to a store to speak to one of our pharmacists who can provide advice and guidance on pain relief treatment.
However, you should see your GP or a medical professional if:
• Your hip is still painful after one week of resting it at home
• You also have a fever or a rash
• Your hip pain came on suddenly and you have sickle cell anaemia
• The pain is in both hips and other joints as well
You should go straight to hospital or seek urgent medical care if:
• The hip pain was caused by a serious fall or accident
• Your leg is deformed, badly bruised or bleeding
• You’re unable to move your hip or bear any weight on your leg
• You have hip pain with a temperature and feel unwell
This Bluetooth-enabled wireless TENS machine can connect to your smartphone to provide personalised temporary relief for joint, muscle and arthritic pain. With 24-hours use per charge, it’s discreet and portable, making it perfect for on-the-go use.
These small devices send electrical pulses through electrodes attached to the skin. This can help to block pain messages or stimulate the production of endorphins. TENs can only provide temporary pain relief from minor pain when used alongside traditional pain relief medication.
It’s important to speak to your GP before using a TENS machine. TENS isn’t suitable for everyone and shouldn’t be used (unless advised by your doctor) if:
• You have a pacemaker or another type of electrical or metal implant
• You’re pregnant or there’s a chance you might be pregnant
• You have epilepsy or a heart problem
• You have an overactive bladder
This can provide long-lasting pain relief for your hips and lower back. With its warming action, it can help to relax tight muscles and ease discomfort caused by strains, arthritis or general hip pain.
Simply wear the belt discreetly under your clothing for up to 12 hours of relief, allowing you to go about your day. Ideal for managing hip pain, this convenient solution offers targeted warmth for effective, on-the-go comfort.
Frequently asked questions
What is the best medicine for hip pain?
There’s no one-size-fits-all when it comes to hip pain relief, it's about finding what works for you. Pain relief medicines like paracetamolandibuprofen are over-the-counter options for managing pain (if they’re suitable for you).
If your pain continues, your doctor may suggest stronger medications or topical treatments. Heat and cold therapies can also help provide relief. It's important to talk to your GP to help choose a pain relief suitable for your specific needs.
What is the pain between the thigh & hip joint?
Pain between the thigh and hip joint could be caused by greater trochanteric pain syndrome (GTPS), also known as lateral hip pain or trochanteric bursitis. This is a common and painful condition which affects the outer side of the hip and thigh. It’s often due to irritation of the tendons or muscles around the hip, leading to discomfort that may worsen with activities like walking or climbing stairs.
While it can be uncomfortable, GTPS can be treatable with rest, stretches and physiotherapy. If the pain continues, it's important to speak to your GP.
What does arthritis in the hip feel like?
Arthritis in the hip can cause pain, stiffness and swelling in the joint. You might feel discomfort in the hip itself, groin or thigh, especially during activities like walking, climbing stairs or bending.
The pain can range from mild to more intense and may worsen after long periods of activity or rest. While it can be challenging, there are treatments available to help manage the symptoms and improve movement, so it’s important to talk to your doctor for support.
