Hip Pain: Complete Guide to Mobility & Joint Preservation
Hip pain often stems from mechanical impingement, cartilage wear, or muscle imbalance. It restricts simple joys like walking or sitting cross-legged.
This guide explains the evidence-based physiotherapy approach to offload the joint, correct pelvic alignment, and restore movement without relying on painkillers or surgery.
The 3 Pillars of Hip Recovery
Pain often comes from compression. We use manual distraction techniques to create space within the hip capsule, reducing friction and immediate pain.
The hip relies on the glutes. We wake up dormant muscles (glute medius/maximus) to support the pelvis and take the load off the joint.
A tilted pelvis forces the hip to grind. We correct lumbo-pelvic rhythm to ensure smooth, frictionless movement during walking and sitting.
Don't Let Hip Pain Limit Your Life.
Ignoring hip stiffness leads to compensation in the spine and knees. Early intervention protects your cartilage from permanent wear.
Book AppointmentThe 5 Stages of Function Restoration
Clinical Diagnosis
Thorough assessment of hip range of motion, gait analysis, and posture to identify the root cause.
Manual Therapy
Specialized mobilization to reduce joint stiffness and relieve pain in the groin or outer hip.
Mobility Restoration
Stretching tight hip flexors and improving rotation to allow comfortable sitting and walking.
Muscle Activation
Strengthening the glutes and core to build a natural "shock absorber" for your hip joint.
Gait Correction
Retraining your walking pattern to eliminate limping and prevent future wear and tear.
Common Causes of Hip Pain
1. Hip Osteoarthritis (Joint Degeneration)
Degeneration of the cartilage lining the hip joint, leading to bone rubbing on bone.
SymptomsHip stiffness (especially morning), reduced range of motion, and deep groin pain during walking.
2. Trochanteric Bursitis (Outer Hip Pain)
Inflammation of the bursa (fluid-filled sac) located on the outside of the hip, near the greater trochanter.
SymptomsSharp pain on the outer hip, tenderness when pressing the area, and inability to sleep on the affected side.
3. Hip Labral Tear
A tear in the ring of cartilage (labrum) that lines the socket of the hip joint.
SymptomsDeep clicking, catching, or locking sensations in the hip, often accompanied by sharp groin pain.
4. Iliotibial Band Syndrome (ITBS)
Tightness and inflammation of the fascia running along the outside of the thigh.
SymptomsSharp pain on the outer thigh or knee, often felt as a snapping sensation while bending the knee.
5. Hip Flexor Strain
Injury or overstretching of the muscles in the front of the hip (iliopsoas).
SymptomsPain in the front of the hip or groin, especially when lifting the knee or climbing stairs.
6. Piriformis Syndrome
Compression of the sciatic nerve by the piriformis muscle in the buttock.
SymptomsPain in the buttock that radiates down the leg, worsened by sitting or driving for long periods.
7. Sacroiliac Joint Dysfunction (SIJ)
Improper movement or inflammation of the joint connecting the spine and pelvis.
SymptomsLower back pain on one side, radiating to the buttocks. Aggravated by standing or stair climbing.
8. Adductor Strain (Groin Pull)
Stretching or tearing of the inner thigh muscles, often due to sudden side movements.
SymptomsSharp pain in the inner thigh or groin, swelling, and difficulty bringing legs together.
9. Gluteus Medius Tendinopathy
Degeneration or injury to the tendon of the outer hip muscle.
SymptomsDull ache on the outer hip, difficulty standing on one leg, and lateral hip pain while sleeping.
Move Freely Again.
Hip surgery isn't the only option. With targeted strengthening and joint mobilization, you can preserve your natural hip function for years to come.
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