What is happening in your hip when new pain arrives and how to respond
Nicola Tik
Hip pain that has come on recently can feel uncomfortable and, at times, a little worrying, especially when it affects something as fundamental as walking or getting up from a seat. Most new hip pain is the body responding to irritation or increased load in the area rather than a sign of anything serious. This article explains what is likely going on and what you can do in the first few days to help things settle.
The hip is one of the largest and most stable joints in the body. It is a ball and socket joint, meaning the rounded top of the thigh bone sits inside a deep cup in the pelvis. Around it sit layers of muscle, tendons, and small fluid-filled sacs called bursae that help everything move smoothly. When any of these structures become irritated, whether from a change in activity, sustained sitting, or an increase in load the area was not quite ready for, the surrounding tissues can become sensitive and movement can feel restricted.
Pain in the hip can be felt in different places depending on what is irritated. Some people feel it deep in the groin, others on the outer hip or buttock, and some notice it running down into the thigh. All of these are common patterns and do not in themselves indicate serious damage.
Keeping gently moving is one of the most useful things you can do when hip pain is new. Long periods of sitting or lying in one position tend to stiffen the joint and surrounding muscles, which often makes pain feel worse when you do move. Short, regular movement through the day, even just standing up and walking for a few minutes every 30 to 45 minutes, helps keep the hip mobile and signals to the nervous system that the area is safe to use.
At the same time, activities that place a heavy or sudden load through the hip, such as running, heavy lifting, or anything that causes a sharp increase in pain, are worth avoiding for the first few days while things settle.
Heat applied to the area for 15 to 20 minutes at a time can help the surrounding muscles relax. A warm shower or a heat pad on a low setting are both good options.
Lying on your back with your knees bent and feet flat on the floor, slowly let one knee drop out to the side as far as feels comfortable, then bring it back to centre. Repeat on the other side. Do this five to eight times on each side, keeping the movement slow and within a comfortable range. This encourages gentle movement through the hip joint without loading it heavily.
If you would like a guided stretch to support you through this, VIDA has a short video you can follow at your own pace.
When resting, lying on your back with a pillow under your knees can take some load off the hip. If you prefer to lie on your side, placing a pillow between your knees helps keep the pelvis level and reduces strain on the hip joint.
When sitting, a chair with a firm seat at roughly knee height tends to feel more comfortable than a low, soft sofa, which requires more effort from the hip to get in and out of.
Most new hip pain begins to ease within a week or two with some simple adjustments. If you notice pain that is getting progressively worse rather than gradually settling, or any groin pain accompanied by significant difficulty bearing weight, it is worth speaking to your GP.