Introduction

Hip pain can happen to anyone, especially if you love to run, jump, or play sports! As a physical therapist, I help people stay active and pain-free. If your hip hurts, don’t worry—we can figure out why and find ways to make it better.

Why Does Hip Pain Happen?

1. Too Much Running or Jumping

• Repeating the same movements too much can make your hip sore and tired.

2. Weak or Tight Muscles

• Some muscles need to be strong to protect your hip, while others need to stretch so they don’t pull too hard and cause pain.

3. Hip Bones That Don’t Fit Quite Right

• Some people’s hip bones grow in a way that makes movement harder and can lead to pain.

4. Getting Older and More Active

• As you stay active, your hips might start to feel stiff or sore over time.

5. Injuring the Soft Parts of Your Hip

• The hip has soft parts like cartilage and tendons that help it move. If they get hurt, it can be painful.

6. Small Cracks in the Bone

• If you do a lot of sports, your bones might get tiny cracks that hurt when you move.

7. Pinched Nerves

• Sometimes, nerves in your back or hips can get squeezed, which causes pain.

Signs That Your Hip Needs Help

• Hurts when you run, walk, or sit
• Feels stiff and hard to move
• Makes a popping or clicking sound
• Pain doesn’t go away after resting
• Hard to stand or move quickly

How to Keep Your Hips Strong and Healthy

1. Strengthen and Stretch

• Do bridges (lifting your hips while lying down) and side steps to build strong hip muscles.
• Stretch your hip flexors (front muscles) and glutes (back muscles) to keep them loose.

2. Warm Up Before Exercise

• Do leg swings, lunges, and hip circles to get your body ready.

3. Move the Right Way

• Learn to run, jump, and lift safely to avoid too much stress on your hips.
• Increase workouts slowly so your body can keep up.

4. Wear the Right Shoes

• Use supportive shoes that help your body move correctly.

5. Rest and Recover

• If you feel pain, take a break, stretch, roll your muscles, and stay hydrated.
• Don’t keep training if your hip hurts too much!

Ways to Make Hip Pain Go Away

1. Physical Therapy (That’s What I Do!)

• I can show you exercises to make your hips feel better and help you move safely.

2. Massage and Stretching

• Gentle stretches and massage can relax tight muscles.

3. Ice and Rest

• Ice and short breaks can help reduce pain and swelling.

4. Special Doctor Treatments

• If the pain doesn’t go away, doctors can help with medicine or special treatments.

5. Surgery (Only If Really Needed!)

• Most people don’t need surgery, but if nothing else works, a doctor might fix something inside your hip.

When to See a Doctor

• If your hip still hurts after resting and stretching
• If the pain gets worse over time
• If you have trouble walking or playing sports

Conclusion

Hip pain doesn’t have to stop you from staying active! By taking care of your body, warming up, and doing the right exercises, you can keep your hips strong and healthy. If your hip still hurts, a physical therapist like me can help you get back to doing what you love!