Your hip or buttock has started aching, and the walks that usually feel easy now come with a nagging pain. It might be at the side of your hip, deep in your buttock or at the front near your groin. For most recent hip and glute pain, walking is still part of what helps, as long as you find a distance and pace that suits your hip for now.

Why walking still helps

Gentle movement keeps the muscles and tendons around your hip working and stops the joint from stiffening. Resting completely can leave the area weaker and more sensitive when you start again. Walking at a comfortable level gives your hip a chance to settle while keeping you moving.

In most cases, recent hip and glute pain comes from tendons or muscles that are irritated rather than damaged. A sudden increase in walking, more hills than usual or a long day on your feet can all tip the balance.

Finding a comfortable distance

Some ideas for finding your starting point:

• Start with shorter walks than usual, and see how your hip feels afterwards.
• Split a longer walk into two or three shorter ones across the day.
• Walk at a steady, comfortable pace rather than a brisk one.
• Take slightly shorter steps, which can ease the load on your hip and buttock.
• If one side is sore, a walking pole or stick in the opposite hand can take some load off it for now.

Reading how your hip responds

Check how your hip feels later that day and the next morning:

• A mild ache that settles by the next day is usually fine.
• If it is sorer the next morning, or it wakes you at night, make your next walk a little shorter.
• If it feels the same or better, you could add a few minutes next time.

Choosing your route

Flat, even paths are often easier on a sore hip than hills, steps or uneven ground. Uphill walking works the buttock muscles harder, and walking on a slanted path or the camber of a road can load one hip more than the other. Planning routes with places to stop and rest can help too.

Footwear

Shoes with some cushioning and a secure fit around the heel can make walking more comfortable. Very flat shoes, or worn shoes that have lost their cushioning, may add to the jolt through your hip with each step.

Everyday habits that can help

Some changes outside of walking can help your hip settle:

• Avoid crossing your legs when sitting, if the side of your hip is sore.
• Stand with your weight even on both feet, rather than leaning into one hip.
• Sleep with a pillow between your knees if you lie on your side.
• If sitting for long spells makes your buttock sore, get up and move every 30 minutes or so.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to get up during focused work.

Gentle strength alongside

Gentle strengthening helps your hip cope with walking. Something to try a few times a week:

• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.
• Sit to stand. Rise from a chair without using your hands, then lower slowly.
• Side-lying leg lifts. Lie on your side and slowly lift your top leg a little way, then lower.

If you would like to follow along, VIDA has short videos of bridges and sit to stands you can use at your own pace.

When to get it checked

You should get your hip checked by a GP or physiotherapist if you cannot put weight on your leg, if the pain started after a fall, if it keeps you awake most nights, or if pain spreads down your leg with numbness or tingling.

Building back up

As your hip settles, you can gradually build back to your usual distance, then bring back hills and uneven ground one at a time. Your VIDA pain check-in is a good way to keep track of how your hip responds.

What to take away

• Walking usually helps recent hip and glute pain settle.
• Start with shorter, flatter walks at a comfortable pace.
• Use the next-morning check to guide how far you walk.
• Avoid crossing your legs and leaning into one hip for now.
• Get it checked if you cannot bear weight, or after a fall.

‍