Hip pain can occur in the front, side or back of your hip. There are many different causes as pain can be due to the muscles, the hip joint itself and the surrounding connective tissues – often multiple structures can be causing the pain.
Here are 3 common issues relating to the location of hip pain:
1. Gluteal tendinopathy. This typically causes pain in the outside of the hip which can radiate back to your glute area. It is an overuse injury of the gluteal muscle tendon, which can occur from increasing your exercise training or starting something new too quickly (typically running, walking or lower body weight training). Prolonged sitting or standing can also be a cause, as can a fall on to the outside of the hip.
2. Hip arthritis. Arthritis of the hip most often causes pain in the groin and front of the hip, which can radiate down your thigh to your knee. There are many different types of arthritis – the most common is osteoarthritis which is caused by ‘wear and tear’ of the hip joint, leading to inflammation, pain and weakness. Osteoarthritis can occur as we age. It usually occurs in those 45 and older. Previous injury to the hip joint and being overweight are 2 other main risk factors for developing hip osteoarthritis
3. Piriformis syndrome. The piriformis is a small muscle located deep into the back of the hip (underneath the glutes). It can often become tight from overuse, or compressed from prolonged sitting -causing buttock pain. In some cases the piriformis can compress the sciatic nerve and cause symptoms of shooting pain, numbness and altered sensation in the back of the leg and the foot
The good news is these 3 causes of hip pain can be improved with some self-help strategies and in most cases resolved with physiotherapy.
- Keep exercise low impact. Our hips take our weight when standing, walking and exercising. Exercise such as swimming and cycling strengthens muscles around the hips and maintains overall fitness, without placing load on the joint. Swapping your usual run or long walk for a swim until your hip pain settles can be helpful
- Change how you sleep. Often people with hip pain find sleeping on the painful hip a problem. If you can, try sleeping on your back, front or the other side. Use pillows around you to limit yourself from moving in the night
- Tennis ball massage – use a tennis ball against the wall to massage your glutes and lower back muscles, if the pain is in the front of your hip then use a foam roller on your quads and hip flexors. Aim for 1 minute per painful area daily. If you’re unsure, see a physiotherapist or a suitable exercise professional to help with this
- Hip specific exercises and stretches are often needed to strengthen the muscles around the hip and to maintain mobility, see a physiotherapist or suitable exercise professional to help with this
