How Physiotherapy Can Help Hip Pain

Understanding Hip Pain

The hip is one of the largest and most stable joints in the body. It’s a ball-and-socket joint, designed for strength and mobility. Because of its central role in walking, standing, running and sitting, hip pain can significantly affect your mobility and posture.

Pain in the hip can originate from:

• The joint itself (bones and cartilage)
• Surrounding muscles, tendons, and ligaments
• Nearby structures like the lower back or pelvis
• Referred pain from the spine, groin or knees

Symptoms can vary from sharp pain during movement to dull, aching stiffness at rest. Some people experience clicking, locking or instability in the joint.

Common Causes of Hip Pain

At PR Physio, we treat a wide range of hip conditions, including:

1. Hip Osteoarthritis

A degenerative condition where the cartilage that cushions the joint wears down over time. This can lead to stiffness, reduced range of motion and pain with activity or prolonged sitting.

2. Hip Bursitis (Trochanteric Bursitis)

Inflammation of the bursa (a fluid-filled sac that reduces friction) on the side of the hip. Bursitis often causes sharp pain when lying on the affected side or during walking or stair climbing.

3. Tendinopathies (e.g., Gluteal Tendinopathy)

Overuse or irritation of the tendons around the hip, commonly affecting the gluteal muscles, can cause localised pain and weakness, particularly with prolonged standing or walking.

4. Labral Tears

Damage to the labrum (a ring of cartilage in the hip joint) can cause deep groin pain, clicking or locking.

5. Hip Impingement (FAI - Femoroacetabular Impingement)

A structural condition where abnormal bone shapes in the hip joint cause friction and pain during movement, particularly flexion and rotation.

6. Muscle Strains

Sudden or excessive stretching of muscles like the hip flexors, adductors or hamstrings can lead to pain, bruising and loss of strength.

7. Referred Pain from the Spine

Sometimes hip pain isn’t coming from the hip at all and it may be referred from the lower back due to nerve compression or disc issues.

How Physiotherapy at PR Physio Can Help

Physiotherapy is one of the most effective non-surgical approaches to managing hip pain. At PR Physio, our goal is not just to treat your symptoms but to identify the underlying cause and provide a long-term solution.

Here’s how we can help:

1. Comprehensive Assessment and Diagnosis

We start by conducting a thorough assessment, which includes:

• A detailed history of your pain, lifestyle and activity levels
• Postural and movement analysis
• Range of motion testing
• Muscle strength and flexibility assessment
• Joint and nerve testing
• Functional movement screening (e.g. squats, stairs, walking)

Understanding the root cause of your hip pain is essential to creating an effective and tailored treatment plan.

2. Pain Relief and Hands-On Therapy

If you’re in pain, our first priority is helping you feel better. We use a combination of manual therapy techniques to relieve discomfort and improve joint and tissue mobility, including:

• Joint mobilisation or manipulation
• Soft tissue massage and trigger point therapy
• Dry needling (where appropriate)
• Stretching and mobility work
• Ice, heat or taping for symptom relief

These treatments aim to reduce inflammation, restore movement and allow you to begin strengthening safely.

3. Individualised Exercise Rehabilitation

Exercise is one of the most important tools for long-term recovery from hip pain. At PR Physio, we design customised exercise programmes based on your specific condition and goals.

Your programme may include:

• Hip mobility and flexibility exercises
• Glute and core strengthening
• Balance and stability training
• Gait retraining (walking mechanics)
• Functional exercises like squats, lunges or step-ups
• Sport or work specific drills

We guide you through your programme at your pace, progressing it as your strength and confidence improves.

4. Postural and Movement Education

Poor movement habits or posture can contribute to hip pain or slow recovery. We help you:

• Improve posture and body mechanics
• Learn proper lifting and bending techniques
• Modify work or exercise positions
• Understand how to move more efficiently and reduce strain on your hips

This education helps prevent future flare-ups and promotes long-term joint health.

5. Return to Activity or Sport

If your hip pain is preventing you from playing sport, going to the gym or even walking your dog, we’ll help you get back to those activities safely and confidently.

This may include:

• Gradual return-to-sport programming
• Running mechanics analysis
• Plyometric and agility training
• Load management and pacing strategies
• Injury prevention advice

We work closely with you to ensure your return to activity is smooth and sustainable