MSK Rehabilitation, Patient Guide

Hip pain: what it usually means, what helps and when to see a physio

Written by Elliot Stubbs, BSc (Hons) Physiotherapy, 13 years in MSK practice. Updated 14 October 2026.

Where you feel hip pain is the best clue to its cause. Pain on the outside of the hip is often an irritated tendon, pain in the groin or front of the hip usually comes from the hip joint or the muscles around it, and pain in the buttock can come from your lower back. Most hip pain settles with sensible changes to activity and steady strength work, but a few warning signs need checking quickly. Use the sections below as a rough guide, not a diagnosis.

Pain on the outside of the hip

An ache over the bony point on the side of your hip, sometimes spreading down the outer thigh, is very common, especially in midlife. It's often called trochanteric bursitis, but usually the main problem is the buttock muscle tendons where they attach to that bony point. The current name, gluteal tendinopathy, means an irritated, overloaded tendon, not a torn one.

It typically feels worse:

Lying on the painful side at night, and sometimes on the other side too
Crossing your legs, or sitting in low chairs
Standing on one leg, such as getting dressed or climbing stairs

It often follows a change in activity, or a habit of standing with your weight shifted onto one hip.

Pain in the groin or front of the hip

The hip joint itself sits deep in the groin, so joint pain is usually felt there rather than on the side. Common causes include:

Hip osteoarthritis. Age-related joint changes, usually from middle age. It tends to cause groin pain and stiffness, especially in the morning or after sitting, and trouble with socks, shoes or getting out of a car. It doesn't mean your hip is "worn out", and exercise is one of the main recommended treatments.
Hip flexor strain. Usually from sprinting, kicking or a sudden stretch. It starts at a clear moment and hurts when you lift your knee.
Hip impingement (FAI). In younger, active people, the shape of the hip bones can mean they pinch in deep bending and twisting, causing groin pain in deep squats or turning sports.

A lump in the groin could be a hernia and is worth showing your GP.

Pain in the buttock

Pain deep in the buttock is often referred from the lower back: the back is the source, but you feel it lower down. It may come with back stiffness, or pain, pins and needles or numbness down the leg. Our guides to back pain and sciatica cover this in more detail.

Simple self-checks you can do safely

These won't diagnose you, but they give useful clues. Stop if anything causes sharp pain.

Point to it. Can you put one finger on the sore spot on the side of your hip, or is it a deep ache in the groin you'd cup with your hand?
Single-leg stand. Holding something for balance, stand on the painful leg for 30 seconds. Does this bring on pain on the outside of the hip?
The sock test. Is putting on socks or shoes on that side getting harder? Stiffness here points more towards the joint.

What can I do about hip pain now?

For most hip pain, staying active within comfortable limits works better than resting completely.

Avoid compressing the side of the hip if the outside hurts: don't cross your legs, stand evenly rather than hanging on one hip, and sleep with a pillow between your knees.
Keep walking, in shorter bouts. Several short walks on flat ground are often easier than one long one.
Use a simple pain guide. Mild discomfort that settles within a day is generally fine. Pain that builds, makes you limp, or is worse the next day means you've done too much for now.
Start gentle strength work. Bridges and sit-to-stands from a chair are reasonable starting points if they don't increase your pain.

How does physiotherapy help hip pain?

An assessment works out where your pain is really coming from, including checking your back, and looks for anything that needs referring elsewhere. Treatment usually involves:

Progressive strength work. The core of treatment. Buttock and thigh muscles are built steadily in the gym, progressing to step-ups, split squats and loaded single-leg work as the hip tolerates more.
Load and activity advice. What to keep doing, what to change for now, and how to build back up.
Manual therapy. Hands-on treatment can ease pain and stiffness short term, alongside exercise rather than instead of it.

Sessions here take place in a fully equipped gym with 1:1 guided rehab, so strength work is supervised rather than handed out on a sheet. If you're recovering from a hip replacement or other hip surgery, see our guide to post-surgery rehab.

How long does hip pain take to get better?

It depends on the cause. A mild muscle strain often settles over a few weeks. Tendon pain on the outside of the hip commonly takes a few months of consistent strength work, and longer-standing cases can take longer. With hip osteoarthritis, people often notice exercise helping over several weeks to a few months, and keeping it up maintains the benefit. If progress stalls, a GP or specialist can discuss other options such as injections or surgery.

When to see a GP or get urgent help

Go to A&E or call 999 if: an older person has fallen and can't put weight on the leg, or the leg looks shorter or turned outwards, as this can be a broken hip; you've had a hip replacement and suddenly develop severe pain, can't weight-bear or the leg looks a different length; or you have back or buttock pain with numbness around your bottom or genitals, or new problems controlling your bladder or bowels. Get urgent medical help the same day (call 111, or go to A&E) if: the hip is hot, red and swollen, or you have hip pain with a fever or feel generally unwell.

If a child or teenager has hip pain or a limp, contact your GP the same day, or call 111 if they're unwell or have a temperature. Hip problems in children can be felt in the knee or thigh. See your GP if hip pain comes with unexplained weight loss, pain at night that doesn't ease whatever position you're in, or a history of cancer. Groin pain in runners that gets steadily worse with every run is also worth getting checked, as it can occasionally be a stress injury to the bone.

Hip pain physio in Wymondham and Norwich

If you're in Wymondham, Norwich or South Norfolk and hip pain is stopping you walking, sleeping or training, Elliot sees patients at Suggs Gym on Tuesday evenings. No GP referral is needed, and you can see the assessment and follow-up prices before you book an assessment.

Frequently asked questions

Why does my hip hurt when I lie on my side?

Pain lying on the side of the hip is often linked to irritated tendons on the outside of the hip, which don't like being compressed. A pillow between your knees, and avoiding crossing your legs during the day, often helps while strength work builds the tendon's tolerance.

Is walking good for hip pain?

Usually, yes. Staying active tends to help most hip pain more than resting. Shorter, more frequent walks on flat ground are often easier while things settle. If walking makes you limp or leaves you worse the next day, cut back and get it assessed.

Do I need a scan or X-ray for hip pain?

Not usually. Most hip pain can be assessed clinically by a physiotherapist without imaging. An X-ray or scan may be worthwhile if the history or examination suggests something that would change the treatment plan, and your physio or GP can arrange or advise on this.

Can hip pain come from my back?

Yes. Pain in the buttock, and sometimes the side of the hip or the back of the thigh, can be referred from the lower back. If your pain changes when you move your back, or travels down the leg, the back may be involved and is worth assessing.

Do I need a GP referral to see a physio for hip pain?

No. You can book a physiotherapy assessment directly without seeing your GP first. See the guide on self-referral for physiotherapy for more detail.

This guide is general information written by a physiotherapist, not a substitute for individual assessment. If you're unsure about any of the warning signs above, seek medical advice rather than waiting for an appointment.