Walking is something most of us do without giving it much thought — until it starts to hurt.

Hip pain when walking can turn everyday activities such as going to the shops, walking the dog, exercising or getting around at work into uncomfortable and frustrating experiences. You might notice an ache around your hip after walking a certain distance, a sharp pain when taking a step or stiffness when you first start moving.

If your hip is hurting, you may naturally start walking less in an attempt to protect it.

But is rest the answer? And what could be causing the pain in the first place?

There are many possible reasons for hip pain when walking, and the appropriate treatment depends on your individual symptoms and circumstances.

In this guide, we'll look at some of the common causes of hip pain, what you can do about it and when it may be worth seeing a physiotherapist.

Where Is Hip Pain Usually Felt?

The first thing to understand is that "hip pain" can describe symptoms in several different areas.

You might feel pain:

• Around the outside of your hip

• In your groin

• At the front of your hip

• Around your buttock

• Towards the upper thigh

• Around your lower back and hip

• Down the side of your leg

Where you experience symptoms can provide useful information, but the location of the pain alone doesn't always tell us exactly what is causing it.

Pain experienced around the hip can sometimes originate from structures elsewhere, including the lower back.

That's why a physiotherapy assessment looks beyond simply asking, "Where does it hurt?"

Why Does My Hip Hurt When I Walk?

Walking requires your hips, knees, ankles and muscles to work together repeatedly.

Your hip needs to support your body weight, control movement and generate force with every step.

Pain may develop when the demands placed on the area exceed what it can currently tolerate, following an injury or because of a particular condition.

Here are some common reasons you may experience hip pain when walking.

1. Hip Osteoarthritis

Osteoarthritis is one possible cause of hip pain, particularly in older adults.

It involves changes within the joint that occur over time and can be associated with pain and stiffness.

Hip osteoarthritis may cause symptoms such as:

• Pain around the groin or hip

• Stiffness after resting

• Difficulty walking longer distances

• Reduced hip movement

• Difficulty putting on shoes or socks

• Pain with stairs

• Difficulty getting in or out of a car

Being diagnosed with osteoarthritis doesn't automatically mean you should stop exercising or using your hip.

Exercise, strengthening and appropriate physical activity can play an important role in managing symptoms and maintaining function.

A physiotherapist can help you find a suitable level of activity and develop a programme based on your individual needs.

2. Greater Trochanteric Pain Syndrome

Pain around the outside of the hip is sometimes described as greater trochanteric pain syndrome, or GTPS.

It can involve irritation or changes affecting the tendons and tissues around the outside of the hip.

You might notice pain:

• When walking

• When climbing stairs

• When standing on one leg

• When lying on the affected side

• After suddenly increasing your activity

• During or after exercise

Rehabilitation will often involve managing the amount of load being placed on the area while progressively improving strength and capacity.

Simply resting indefinitely may not address the underlying problem.

3. Muscle or Tendon Problems

Several large muscle groups surround and support the hip.

These muscles work hard when you're walking, running, climbing stairs and getting up from a chair.

A sudden increase in activity, unfamiliar exercise or repetitive physical demands can sometimes result in muscle or tendon-related pain.

For example, you might develop symptoms after starting a new gym programme, significantly increasing your walking distance or returning to running after a long break.

The answer isn't necessarily to stop moving completely.

Instead, rehabilitation may involve temporarily adjusting your activity before gradually rebuilding the strength and capacity needed for the activities you want to perform.

4. Pain Referred From Your Lower Back

Sometimes pain that feels as though it's coming from your hip may actually be related to your lower back.

The lower back and hip are closely connected, and symptoms can sometimes be experienced around the buttock, hip or upper leg.

You may also notice back pain, stiffness, tingling, numbness or symptoms travelling further down your leg.

However, not everyone with referred pain experiences obvious back pain.

A physiotherapy assessment can help determine whether your hip, lower back or a combination of factors may be contributing to your symptoms.

5. A Sudden Increase in Walking or Exercise

Have you recently started walking much further than usual?

Perhaps you've gone on holiday and suddenly doubled your daily step count. Maybe you've started training for an event, returned to the gym or decided to become more active.

These are generally positive changes.

However, increasing activity very quickly can sometimes result in pain because your muscles, joints and tendons haven't yet adapted to the new workload.

This doesn't necessarily mean that walking is bad for your hip.

It may simply mean that the amount of activity needs to be adjusted before gradually building back up.

6. Hip Injury

Hip pain can also occur following an injury.

This might happen after a fall, sporting injury, sudden twisting movement or direct impact.

Minor injuries may improve with time and appropriate rehabilitation.

However, significant trauma — particularly a fall in an older adult followed by severe hip or groin pain or difficulty putting weight through the leg — requires prompt medical assessment to rule out a fracture or other serious injury.

Why Does My Hip Hurt When I First Start Walking?

Some people notice their hip is particularly stiff or uncomfortable when they first stand up and start moving.

You might experience this:

• First thing in the morning

• After sitting for a long time

• After a long car journey

• When standing after watching television

• After spending time at your desk

The discomfort may ease after you've taken several steps and started moving.

This pattern can occur with several conditions, including osteoarthritis and some tendon-related problems.

If this happens regularly or your walking ability is gradually declining, an assessment can help identify what may be contributing to your symptoms.

Should I Stop Walking if My Hip Hurts?

Not necessarily.

It's understandable to think that pain means you should completely stop using your hip. But for many common hip problems, maintaining an appropriate amount of movement and activity can be beneficial.

The important word is appropriate.

If you're walking five miles every day and your symptoms are progressively worsening, temporarily reducing the distance may be sensible.

But going from regular walking to complete inactivity may not be the best long-term solution either.

Instead, you may need to find a level of walking that is manageable and gradually build from there.

A physiotherapist can help you determine how to modify your activity without unnecessarily giving up the things you enjoy.

Can Strengthening Help Hip Pain?

Strengthening exercises are commonly used as part of rehabilitation for many hip problems.

Your hip and surrounding muscles help support your body and control your movement every time you take a step.

Depending on your individual assessment, rehabilitation might include exercises targeting:

• Hip muscles

• Gluteal muscles

• Thigh muscles

• Calf muscles

• Trunk strength

• Balance and control

• Walking capacity

The goal isn't simply to make individual muscles stronger.

It's to improve your overall ability to perform the activities that are important to you.

That might mean walking further, climbing stairs more comfortably, returning to the gym or feeling confident going out independently.

What Can I Do About Hip Pain When Walking?

If your symptoms are mild and there hasn't been a significant injury, there are several practical steps you can consider.

Keep Moving Within Comfortable Limits

Try to remain reasonably active rather than stopping all movement.

You may need to temporarily reduce particularly aggravating activities while maintaining movement that feels manageable.

Adjust Your Walking Distance

If symptoms consistently appear after a certain distance, consider temporarily shortening your walks.

For example, several shorter walks may be easier to tolerate than one long walk.

You can then gradually increase your walking distance as your capacity improves.

Avoid Sudden Changes in Activity

If you're increasing your exercise, walking or running, give your body time to adapt.

Gradual progression is often more manageable than dramatically increasing your activity overnight.

Work on Your Strength

Appropriate strengthening may help improve your ability to tolerate walking and other everyday activities.

However, the best exercises depend on what is contributing to your symptoms.

Don't Ignore Persistent Pain

If your symptoms aren't improving, are becoming more frequent or are progressively limiting your walking, consider arranging a professional assessment.

How Can Physiotherapy Help Hip Pain?

Physiotherapy isn't simply about finding a painful spot and treating it.

At Rebalance Physio, we'll start by understanding how your hip problem is affecting your life.

We may ask:

How far can you currently walk?

When does the pain begin?

What activities make it worse?

What have you stopped doing because of your hip?

And most importantly:

What would you like to be able to do again?

Your physiotherapist may assess areas such as your hip movement, strength, walking, balance and functional movements.

Depending on your symptoms, they may also assess your lower back, knees or other relevant areas.

From there, we'll develop a personalised rehabilitation plan based on your needs.

This may involve advice about managing your activity, exercises to improve movement and strength, and a progressive programme to help you return to your usual activities.

When Should I See a Physiotherapist About Hip Pain?

Consider arranging a physiotherapy assessment if:

• Your hip pain isn't improving

• Pain keeps returning

• You're gradually walking less

• You're struggling with stairs

• Your hip feels increasingly stiff

• Pain is preventing you from exercising

• You're having difficulty with everyday activities

• You're worried about making the problem worse

• You want to return to sport or exercise

• Your mobility or independence is being affected

You don't have to wait until you can barely walk before asking for help.

Getting appropriate advice can help you understand your symptoms and develop a clearer plan for moving forward.

When Does Hip Pain Need Urgent Medical Attention?

Although many causes of hip pain can be managed routinely, some symptoms require prompt medical attention.

Seek urgent assessment if you experience severe hip pain following a significant fall or injury, particularly if you cannot put weight through the affected leg.

You should also seek medical advice if the hip becomes significantly hot, red or swollen, especially if you feel generally unwell or have a fever.

Sudden severe unexplained pain or rapidly worsening symptoms should also be medically assessed.

If you're uncertain about severe or unusual symptoms, seek appropriate medical advice rather than trying to manage them yourself.

Don't Let Hip Pain Gradually Reduce Your Independence

One of the biggest problems with persistent hip pain is how it can slowly change your lifestyle.

You walk less because your hip hurts.

Because you're walking less, your strength and fitness may gradually reduce.

Longer walks then become harder, so you do even less.

Eventually, activities you once completed without thinking can start to feel challenging.

At Rebalance Physio, we want to help you interrupt that cycle.

Our aim is to help you understand your symptoms, build your physical capacity and regain confidence in movement.

For you, success might mean walking around the shops comfortably.

It might mean getting back to longer walks, returning to the gym or confidently managing the stairs.

Or it might simply mean feeling able to get out and about without constantly thinking about your hip.

Your goals are personal, and your physiotherapy should reflect them.

Take the Next Step With Rebalance Physio

If hip pain when walking is beginning to affect your mobility, exercise or everyday activities, you don't have to simply accept that you'll need to do less.

At Rebalance Physio, we'll help you understand what may be contributing to your symptoms and develop a personalised plan to help you move forward.

Whether you want to walk further, become stronger, return to exercise or simply move through everyday life with greater confidence, we'll work towards the goals that matter to you.

Get in touch with Rebalance Physio to arrange a physiotherapy assessment and take the next step towards moving more comfortably and confidently.