Hip pain when walking is a frustrating issue that can significantly affect your daily life. It can range from a dull ache to sharp, debilitating discomfort, making even short walks or daily activities difficult. The idea that hip pain is just a sign of aging is a misconception—people of all ages can experience hip pain when walking, whether due to injury, medical conditions, or lifestyle factors. Fortunately, modern physical therapy and medical treatments offer effective, non-invasive solutions to manage and relieve hip pain. In this comprehensive guide, we’ll explore the causes, treatments, and prevention strategies for hip pain when walking, while also highlighting how seeking professional help can lead to long-term relief.
Understanding Hip Pain: It’s More Than Just Aging
Hip pain when walking is not just an inevitable part of getting older, and many of its causes are treatable with the right interventions. Whether it’s a result of muscle imbalances, joint issues, or nerve pain, understanding the underlying causes can help you take the right steps toward treatment and prevention.
What Is Hip Pain?
Hip pain refers to discomfort or soreness in or around the hip joint, which can present as a dull ache, sharp shooting sensation, or deep, throbbing pain. This pain may be confined to the hip, but it can also radiate down the thigh or into the groin. Walking can exacerbate the discomfort, especially with prolonged activity or after periods of rest. The pain can arise from several structures within the hip joint, including bones, muscles, tendons, cartilage, or nerves. Common causes of hip pain include conditions such as hip osteoarthritis, tendonitis, hip labral tears, and hip flexor strains, particularly in athletes or active individuals.
Who Is at Risk?
While hip pain is often associated with older adults, it can affect anyone. Those at higher risk include individuals with hip osteoarthritis or rheumatoid arthritis, which cause cartilage breakdown in the hip joint, leading to stiffness and pain. Athletes or those involved in repetitive motion activities, such as running or dancing, may experience tendinitis or hip impingement. People with a history of hip fractures or hip dislocation may also be more prone to hip pain. Structural abnormalities, like hip dysplasia or femoral acetabular impingement (FAI), and genetic factors, such as a family history of avascular necrosis or hip osteoarthritis, also increase the risk of developing hip pain.
Additionally, a study published in Frontiers in Pain Research revealed that in individuals over 50 years old in the UK, the prevalence of musculoskeletal pain, especially in the hip and foot, is notably high. Between 20% and 50% of people in this age group experience such pain episodes, underscoring how widespread these issues are.
When to Take It Seriously
Mild hip pain can often be managed, but persistent or worsening pain, especially with rest, should be taken seriously. Difficulty walking or bearing weight, swelling, bruising, or redness around the hip can indicate a more serious issue like a hip dislocation or labral tear. Numbness or tingling down the leg may signal nerve involvement, such as from sciatica or a pinched nerve. If these symptoms occur, it’s essential to consult a healthcare provider or physical therapist. Imaging tests like x-rays or CT scans can help diagnose fractures, joint effusion, or other conditions that may require immediate treatment to prevent further damage.
What Causes Hip Pain When Walking?
Outside hip pain when walking is often caused by conditions such as bursitis, where the fluid-filled sacs near the hip joint become inflamed. It may also be linked to hip impingement or issues with the iliotibial (IT) band. Individuals with outside hip pain may experience discomfort while walking, especially when performing repetitive motions or engaging in physical activities like running or hiking.
Muscle & Tendon Issues
One of the most common causes of hip pain when walking is related to the muscles and tendons surrounding the hip joint. Overuse or strain on these structures can lead to discomfort, especially during physical activities. Conditions like tendinitis, which is the inflammation of tendons, and hip flexor strain, a common injury for active individuals, can cause sharp or dull pain in the hip area. Iliotibial band syndrome, often seen in runners, can also lead to pain on the outside of the hip when walking. Additionally, inflammation from bursitis or tears in the labrum (the cartilage that cushions the hip joint) can make walking uncomfortable, further exacerbating the pain.
Arthritis (Osteoarthritis, Rheumatoid Arthritis)
Arthritis, particularly hip osteoarthritis, is one of the most common causes of hip pain, especially in older adults. Osteoarthritis occurs when the cartilage in the hip joint wears down over time, leading to pain, stiffness, and reduced mobility. Rheumatoid arthritis, an autoimmune condition, causes inflammation and damage to the joint lining, resulting in pain and swelling. As the joint deteriorates, it can become increasingly difficult to walk without pain.
Tendinitis (Inflammation from Overuse)
Tendinitis refers to inflammation of the tendons, often due to repetitive motion or overuse. This condition can occur in various tendons around the hip, including the gluteal muscles or hip flexors. The pain typically worsens with activity, especially walking, and may be accompanied by swelling or warmth around the affected tendon. Hip flexor tendinitis, for example, is particularly common in active individuals and athletes.
Iliotibial Band Syndrome (Common in Runners)
This condition occurs when the iliotibial band, a thick band of connective tissue running along the outside of the thigh, becomes tight or irritated. It’s especially common in runners or people who engage in repetitive leg movements. The pain from iliotibial band syndrome is often felt on the outside of the hip or thigh, especially when walking or running.
Bursitis (Inflammation of Fluid-Filled Sacs)
Bursae are small sacs filled with fluid that help reduce friction in the hip joint. When these sacs become inflamed, a condition known as bursitis can occur, leading to pain in the outer hip, particularly during walking or standing for extended periods. Trochanteric bursitis is one of the most common types of hip bursitis, affecting the outer hip and thigh.
Hip Labral Tears (Damage to the Joint Lining)
The labrum is the cartilage that forms a cup-like structure around the hip joint. It helps to stabilize the joint and cushion the bones. A tear in the acetabular labrum can cause pain in the hip and groin, particularly when walking or twisting. Labral tears are often the result of injury, femoral acetabular impingement (FAI), or long-term wear and tear.
Hip Flexor Strains (Pain in the Front of the Hip)
Straining the hip flexors, muscles at the front of the hip, can cause pain during walking, especially when lifting the leg. Hip flexor strains are common in athletes, particularly those involved in running, kicking, or cycling.
Bone-Related Causes
Several bone-related conditions can lead to hip pain when walking. From fractures to weakened bone density, these issues can significantly affect the hip joint’s function and movement. Knowing these causes is vital to addressing the root of the pain and preventing further complications.
Osteonecrosis (Avascular Necrosis)
Avascular necrosis occurs when blood flow to the bones is restricted, causing the bone tissue to die. This can lead to hip fractures and severe pain when walking. It is often caused by trauma, long-term use of certain medications, or conditions such as osteoporosis or hip dysplasia. Over time, this condition can cause the bone to collapse, further exacerbating pain and restricting movement. Early intervention is essential to slow the progression and reduce the risk of more severe complications, including the need for hip replacement surgery.
Fractures & Stress Fractures
A fracture in the hip bone, or a stress fracture (a small crack), can cause intense pain. This type of injury may occur in athletes or older individuals with weakened bones. If you experience sudden, sharp pain in the hip that worsens with walking, it could be a sign of a hip fracture. These fractures often occur due to repetitive motion, sudden impacts, or age-related bone weakness, making the hip more susceptible to injury. Proper rest, imaging tests, and a treatment plan that includes physical therapy are essential for recovery and preventing further injury.
Osteoporosis (Weak Bones Leading to Pain)
Osteoporosis is a condition characterized by weak, brittle bones that are more prone to fractures. People with low bone density, particularly postmenopausal women, may experience hip fractures or stress fractures in the hip, leading to pain when walking. Osteoporosis weakens the bones over time, increasing the risk of fractures even from mild trauma or everyday movements. Regular exercise, weight management, and medications that strengthen bones are crucial in managing osteoporosis and reducing the risk of fractures.
Joint Effusion (Excess Fluid in the Joint)
Joint effusion is the buildup of fluid in the hip joint, often caused by injury or inflammation. This condition can lead to pain, stiffness, and swelling in the hip, making walking uncomfortable. It is sometimes a symptom of osteoarthritis or rheumatoid arthritis, where the body’s immune system attacks the joints. When joint effusion occurs, it places additional stress on the hip joint, worsening pain and mobility issues. Treating the underlying cause of the effusion, along with rest and hot and cold therapy, can help reduce inflammation and alleviate pain.
Dislocation (Joint Misalignment)
A dislocated hip occurs when the ball of the hip joint comes out of its socket. This is a serious condition that requires immediate medical attention, as it can cause severe pain and walking difficulties. Hip dislocation is usually caused by significant trauma, such as a car accident or a fall. Immediate treatment typically involves reduction of the joint (putting it back in place), followed by rest, rehabilitation, and possibly surgery if there is significant damage. Left untreated, a hip dislocation can lead to permanent damage to the hip joint and surrounding tissues.
Nerve Pain & Referred Pain
Nerve pain and referred pain can contribute to discomfort in the hip when walking, often originating from issues in the lower back or pelvis. These conditions can lead to pain that radiates down the leg and affect the hip joint’s mobility. Identifying the source of nerve pain is essential for effective treatment and pain relief.
Pinched Nerve (Compression Causing Radiating Pain)
A pinched nerve in the lower back or pelvis can lead to radiating pain that travels down the leg to the hip. This condition may worsen when walking and can be caused by issues such as a herniated disc or sciatica. When the nerve is compressed, it causes sharp, shooting pain or a deep, throbbing discomfort that interferes with normal movement. In severe cases, this can result in weakness or numbness in the affected leg, making it difficult to walk properly. Treatment typically involves physical therapy, anti-inflammatory medications, and in some cases, steroid injections to reduce compression and relieve symptoms.
Sciatica (Lower Back Issues Affecting the Hip)
Sciatica occurs when the sciatic nerve, which runs from the lower back down the leg, becomes compressed or irritated. This can cause pain in the hip, along with burning or tingling sensations in the leg. Sciatica can be aggravated by walking, especially over long distances, making it challenging to engage in regular physical activities. In addition to pain, sciatica can also lead to muscle weakness, affecting your ability to bear weight on the affected side. Treatment for sciatica often includes exercise therapy, nerve pain medications, and stretches to relieve pressure on the nerve and improve mobility.
Sacroiliitis (Inflammation of the Sacroiliac Joint)
The sacroiliac joint, located at the base of the spine, can become inflamed, leading to pain in the lower back and hip. This inflammation, known as sacroiliitis, can cause walking difficulties, especially if the condition is left untreated. In some cases, sacroiliitis can cause pain on one side of the body, making it challenging to maintain normal gait and posture. Over time, if the inflammation is not addressed, it can lead to chronic pain and further joint degeneration. Treatment options often include anti-inflammatory medications, physical therapy, and injections to reduce inflammation and restore mobility.
Other Potential Causes
In addition to muscle, tendon, and bone-related issues, several other conditions can contribute to hip pain when walking. Understanding these causes can help you take the appropriate steps toward relief and prevention.
- Inguinal Hernia: A hernia in the groin area can cause discomfort, especially when walking or lifting heavy objects. The protrusion of tissue through a weak spot in the abdominal wall can lead to a sharp, localized pain, particularly during physical activity. This condition may worsen with certain movements, making walking or exercising uncomfortable. In some cases, surgery may be required to repair the hernia and alleviate symptoms.
- Developmental Dysplasia of the Hip: Developmental dysplasia of the hip is a condition where the hip joint does not develop properly, causing pain and instability. It typically occurs in infants but can also present in adults, leading to hip joint degeneration over time. This misalignment of the hip socket and ball can result in pain when walking, along with limited range of motion. If untreated, this condition can lead to hip osteoarthritis and other long-term complications.
- Snapping Hip Syndrome: Snapping hip syndrome occurs when a tendon or muscle moves over a bony protrusion in the hip, causing a “snapping” sensation and discomfort during movement. The sensation can be heard or felt, often when walking, bending, or stretching. While the snapping itself is usually harmless, it can be accompanied by pain, especially if the tendon becomes inflamed. Treatment often includes stretching exercises for the hip flexors and physical therapy to strengthen the surrounding muscles and reduce discomfort.
How to Reduce Hip Pain When Walking
To alleviate hip flexor pain when walking, it’s important to incorporate hip flexor stretches and strengthen the surrounding muscles. Stretching exercises can help increase flexibility and relieve tension in the hip flexors, which may reduce pain. Low-impact exercises like swimming or cycling can also be beneficial in strengthening the hip muscles without exacerbating the pain. To help manage hip pain while walking, it’s essential to assess and adjust your walking technique. Proper posture and supportive footwear can reduce the strain on the hip joint and alleviate pain. Additionally, working with a physical therapist can provide targeted exercises that improve strength, flexibility, and range of motion, ultimately reducing discomfort while walking.
Walking Techniques That Help
Proper walking techniques can significantly reduce strain on the hip joint and help alleviate pain. By adjusting your posture and walking form, you can prevent further aggravation of hip pain and promote better movement mechanics.
- Posture Adjustments to Reduce Strain: Maintaining good posture while walking helps to distribute weight evenly across the body and prevents additional strain on the hip joint. Keep your spine aligned, avoid leaning forward, and engage your core muscles to support the hips.
- Supportive Footwear: Wear shoes with proper cushioning and arch support to reduce impact on your hips. Look for footwear designed specifically for walking or running, as these can help absorb shock and provide stability.
- Assistive Devices: If walking is difficult due to hip pain, using assistive devices like a cane or walker can help reduce strain on the hip joint and allow you to walk more comfortably. Your physical therapist can recommend the best option for your needs.
At-Home Remedies for Pain Relief
There are several at-home remedies that can provide relief for hip pain and help reduce inflammation. These methods, including ice and heat therapy, can help manage discomfort and prevent pain from interfering with daily activities.
- Hot and Cold Therapy: Apply hot and cold therapy to your hip to reduce inflammation and alleviate pain. Use an ice pack for 15-20 minutes to reduce swelling, followed by a heating pad to improve blood flow and relax tense muscles.
- Hip Flexor Stretches and Stretching Exercises: Regular hip flexor stretches and stretching exercises can help improve flexibility and relieve tension in the hip muscles. Stretching can also prevent stiffness and improve range of motion, reducing pain during walking.
- Pain-Relief Creams and NSAIDs: Over-the-counter pain-relief creams and non-steroidal anti-inflammatory drugs (NSAIDs) can help reduce pain and inflammation in the hip. Be sure to follow the recommended dosage for safe use.
Professional Treatments for Long-Term Relief
For long-term relief, professional treatments are often needed to address the root causes of hip pain and improve mobility. Whether through physical therapy or more advanced interventions like hip replacement surgery, these options help restore function and reduce long-term discomfort. A systematic review highlighted by Duke University found that combining manual therapy with exercise therapy significantly improves physical function and reduces pain in individuals suffering from hip osteoarthritis. This dual approach has been proven to help manage symptoms effectively and improve mobility, reducing the need for more invasive treatments.
- Physical Therapy: A physical therapist can design an exercise therapy program tailored to your specific condition. Physical therapy can help strengthen the gluteal muscles and hip flexors, improve your walking technique, and restore hip joint mobility.
- Steroid Injections: For more severe cases, steroid injections can provide temporary relief by reducing inflammation in the hip joint.
- Hip Replacement Surgery: In cases of advanced hip osteoarthritis or joint damage, hip replacement surgery may be necessary to relieve pain and restore function.
How Scottsdale Physical Therapy & Performance Can Help
At Scottsdale Physical Therapy & Performance, patients can receive specialized treatment for hip pain designed specifically for their individual needs. Their experienced team uses a combination of manual therapy, targeted exercises, and exercise therapy to address the root causes of your hip discomfort and improve overall mobility.
Hands-On, Targeted Treatments for Faster Relief
At Scottsdale Physical Therapy & Performance, the focus is on hands-on, individualized care designed to address the root causes of your pain. By using specialized techniques, such as manual therapy, exercise therapy, and modalities, they target the exact area of discomfort to accelerate your healing process. This approach helps to reduce inflammation, improve joint function, and relieve pain quickly, so you can get back to walking comfortably.
How to Prevent Hip Pain Before It Starts
To prevent hip pain, especially for active individuals or athletes, focusing on hip mobility for runners is crucial. Improving hip flexibility and strength can help runners maintain a proper stride and reduce the risk of overuse injuries, which can often lead to conditions like tendinitis or hip impingement.
Strengthen Your Hips with Exercises
Regular strengthening exercises for the hip flexors and surrounding muscles can build the stability and support needed for healthy joint function. Strengthening these muscles helps improve your gait and protects against wear and tear on the hip joint. Targeting specific muscles like the gluteal muscles, hip abductors, and core muscles will improve your posture and balance, ultimately preventing hip pain in the future.
Proper Movement & Posture for Joint Longevity
Maintaining proper posture and body mechanics is essential in preventing hip pain and ensuring joint longevity. Being mindful of your walking technique, keeping your back straight, and avoiding overexertion during physical activity can reduce unnecessary strain on the hip joint. Practicing proper pelvic movements and using supportive footwear can also make a significant difference in reducing the chances of injury.
When to See a Physical Therapist for Prevention
Seeing a physical therapist for regular check-ups or preventative care can help you maintain healthy hip function. A therapist can guide you through low-impact exercises that strengthen the muscles around the hip joint, reducing the likelihood of pain when walking.
When to Seek Professional Help
Knowing when to seek professional help for your hip pain can help prevent the issue from worsening and ensure you get the right treatment. If home remedies and self-care strategies don’t alleviate the pain or if symptoms worsen, it’s important to consult a professional. Early intervention by a physical therapist or orthopedic specialist can lead to faster recovery and prevent long-term damage to your hip joint.
Signs You Shouldn’t Ignore
If your hip pain persists despite rest, increases with activity, or is accompanied by swelling, bruising, or numbness, it’s time to seek professional care. Additionally, if you experience difficulty walking or weight-bearing, these may be signs of a more serious condition, such as a fracture or labral tear. Seeking help early can prevent further complications and speed up your recovery.
What to Expect During a Physical Therapy Session
During a physical therapy session, your therapist will assess your movement patterns, strength, and flexibility to develop a personalized treatment plan. The session may include targeted exercises, stretches, and manual therapy to relieve pain, improve mobility, and address the underlying causes of your discomfort. Your therapist will also provide guidance on posture, walking techniques, and home exercises to promote long-term healing and prevent recurrence.
Conclusion
Hip pain when walking can be a debilitating condition, but it doesn’t have to limit your mobility. By understanding the various causes and seeking appropriate treatments, you can reduce pain and improve your quality of life. Whether through physical therapy, non-invasive treatments, or surgical interventions like acetabular labrum surgery or hip replacement surgery, there are effective solutions available.
FAQ’s
How do I stop my hip from hurting when I walk?
To stop your hip from hurting when walking, focus on proper walking technique, use supportive footwear, and incorporate hip flexor stretches and strengthening exercises into your routine.
How do I know if my hip pain is serious?
If your pain is severe, persistent, or accompanied by swelling, bruising, or difficulty walking, it’s important to see a healthcare provider to rule out more serious conditions.
Is it OK to walk with hip pain?
Mild hip pain may be manageable, but if walking causes significant discomfort or affects your ability to move normally, it’s best to seek professional advice.
