Everything you need to know about hip pain
In pain and worried or unsure what to do? We’re Here.
Hip pain is extremely common — more than 1 million people in the UK experience it every single day.
The good news? Most cases improve without scans or injections. But some people need a helping hand to get things to settle quickly and effectively.
Are you in pain now?
Hip Pain can come from many different causes. Some of the most common include tight or weak muscles, normal age related changes such as osteoarthritis, or a weakness in the supportive ligaments of the hip joint.
These all sound dramatic — However, with a few simple exercises and a helping hand most patients can live pain free.
If you’re reading this and experience clicking, popping or catching in the hip, the pain may be reproduced when you roll over in bed, perhaps you’re bracing yourself to take a step thinking “This Hip pain is really bothering me”
— here are simple things that genuinely help.
These strategies won’t fix everything — but they can make today easier. And right now, that matters.
If you’re worried about anything or would like to speak to one of our professionals today, get in touch, we are more than happy to help.
What you can do now
Use ice or heat
Ice calms irritation; heat relaxes tight muscles. Use whichever feels better.
Move gently
Supported Single-Leg Stand
Purpose: Improve load tolerance.
How to do it:
Stand on one leg while holding a chair / sturdy object for balance.
Maintain level hips.
Hold 20–30 seconds.
Repeat 3 times.
Postural adjustments
Top two exercises to promote glute strength & hip pain prevention:
1. Side Plank Clam Shell
Purpose:
Strengthens the side hip muscles (gluteus medius) to improve pelvic stability.How to do it:
• Lie on your side.
• Knees bent, feet together, resistance band above knees.
• Prop yourself onto your forearm.
• Lift your hips slightly off the floor (mini side plank).
• Keeping feet together, lift your top knee.
• Lower slowly with control.Reps:
8–10 slow repetitions.
2–3 sets each side.Keep your hips steady.
Do not roll backwards.4. Slow Squat with Band at Thighs
Purpose:
Builds hip strength while encouraging abduction control.How to do it:
• Place a resistance band around your thighs (just above knees).
• Stand shoulder-width apart.
• Gently push knees outward into the band.
• Slowly squat down.
• Find mild discomfort (not sharp pain).
• Come just above that point.20 second hold.
2–3 sets.
Self massage (after 3+ days)
Light – medium pressure into your Lower back and back of your glutes/bum. This will cause some initial discomfort followed by calming effects on the muscles and pain.
Anti-inflammatories (e.g ibuprofen)
Check with your GP to see if your suitable for medication to help reduce swelling and pain so movement feels easier.
Important: When to not use this guide and seek medical attention
This guide is intended for common, non-specific ankle pain. Do not continue and seek urgent medical attention if you have any of the following symptoms:
New or worsening numbness or altered sensation around the groin and saddle region.
Changes to bladder or bowel control, including difficulty starting or stopping urination, loss of control, or new constipation without a clear cause.
Progressive weakness in one or more limbs, or difficulty walking that is worsening.
Severe, unrelenting hip pain that is not eased by rest or position and is rapidly worsening.
Hip pain following a significant trauma (e.g. fall, accident, car crash).
Hip pain accompanied by fever, unexplained weight loss, night sweats, or feeling generally unwell.
These symptoms may require immediate medical assessment. If you’re unsure whether your symptoms are a red flag, it’s always safer to seek advice from a qualified healthcare professional before continuing with exercises or stretches. We would love to hear from you, feel free to give us a call and ask about your symptoms before committing to a consultation.
How we treat hip pain in clinic
Everyone heals differently — but with the right plan, almost everyone improves.
Our expert osteopaths and physiotherapists are experienced in diagnosing and treating hip pain in adults of all ages.
If you book an appointment with us, we’ll provide you with:
- Evidence-based, simple exercises that fit into your day
- Hands-on treatment to reduces stiffness, tension, and pain
- Clear explanations so you understand exactly what’s happening in your body
To top it all off, we work with a prevention mindset — we help you build hip-friendly habits for posture, ergonomics, and movement so pain doesn’t keep coming back.
The Formby Injury & Rehab Clinic promise
We’ll always leave you knowing the big three:
How long it should take to heal
Expert-led
We are experts in treating musculoskeletal pain & injury. It’s our bread and butter.
Goal-oriented
Rehab isn’t finished until you’re doing the things you love and feeling your best again.
Evidence-based
We provide innovative healthcare by staying up to date with the latest research.
Trackable progress
You’ll receive a progress tracker at your first appointment, helping us make reall progress.
Get in Touch
Give us a call
0101020203
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0101020203
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