Hip Pain Treatment: Symptoms, Causes & Home Remedies (2026)

Statistics & Prevalence

Hip pain affects approximately 10-15% of adults over 60, rising to 30-40% over age 85. Hip osteoarthritis affects about 28 million Americans. Greater trochanteric pain syndrome (outer hip pain) affects 10-25% of the general population, more common in women and runners. Hip fractures affect 300,000 Americans annually, mostly in those over 65. The number of hip replacements has doubled in the past 20 years.

What is Hip Pain?

Hip pain can originate from the hip joint itself, muscles around the hip, or be referred from other areas like the lower back. The hip is a ball-and-socket joint designed for stability and a wide range of movement. **Locations of Hip Pain:** - **True hip joint pain:** Felt in groin, front of thigh - **Outer hip pain:** Often from bursitis or tendinitis - **Buttock pain:** May be referred from spine or piriformis - **Back of hip:** Often from sacroiliac joint or spine **Common Causes:** - Osteoarthritis (most common in older adults) - Bursitis (greater trochanteric pain syndrome) - Hip flexor strain/tendinitis - Labral tears - Femoroacetabular impingement (FAI) - Referred pain from lower back **Note:** Where you feel pain helps identify the cause. True hip joint problems usually cause groin pain, while outer hip pain is typically from soft tissues.

Why Hip Pain Happens

**Osteoarthritis:** - Cartilage breakdown in the hip joint - Most common cause in adults over 50 - Risk factors: age, obesity, previous injury, genetics - Causes groin pain, stiffness, limited motion **Bursitis/Greater Trochanteric Pain Syndrome:** - Inflammation or irritation of tissues on outer hip - Common in runners, side-sleepers - Causes pain on outer hip, especially lying on that side - More common in women **Hip Flexor Issues:** - Tendinitis from overuse - Strain from sudden movements - Common in runners, cyclists, soccer players - Causes front hip/groin pain with activity **Labral Tears:** - Damage to ring of cartilage around hip socket - From repetitive motions, injury, or hip abnormalities - Common in young athletes - Causes catching, clicking, deep groin pain **Femoroacetabular Impingement (FAI):** - Abnormal bone shape causes friction - Common in young, active adults - May lead to labral tears and early arthritis - Groin pain with certain movements (flexion, rotation) **Other Causes:** - Referred pain from lumbar spine (common!) - Sacroiliac joint dysfunction - Piriformis syndrome - Hip fracture (trauma or osteoporosis) - Avascular necrosis

Common Symptoms

Pain in groin or front of hip
Pain on outer hip (side)
Pain that worsens with walking or activity
Stiffness, especially after sitting or in morning
Difficulty putting on shoes or socks
Limping
Pain when lying on the affected side
Clicking or catching sensation
Reduced range of motion
Pain radiating to thigh or buttock
Difficulty with stairs
Pain with prolonged sitting

Possible Causes

Hip osteoarthritis
Greater trochanteric bursitis/pain syndrome
Hip flexor tendinitis or strain
Labral tears
Femoroacetabular impingement (FAI)
Referred pain from lumbar spine
Sacroiliac joint dysfunction
Piriformis syndrome
Hip fracture
Avascular necrosis
Muscle imbalances
IT band syndrome

Note: These are potential causes. A healthcare provider can help determine the specific cause in your case.

Quick Self-Care Tips

1Rest from activities that worsen pain
2Apply ice for 15-20 minutes for acute pain/bursitis
3Use heat for chronic stiffness before activity
4Take NSAIDs (ibuprofen, naproxen) for pain and inflammation
5Stretch hip flexors and IT band regularly
6Strengthen hip abductors and glutes
7Don't sleep on the painful side; use a pillow between knees
8Avoid crossing legs when sitting
9Maintain a healthy weight
10Try low-impact exercise (swimming, cycling)
11Consider physical therapy for persistent pain

Disclaimer: These are general wellness suggestions, not medical treatment recommendations. They may help manage symptoms but should not replace professional medical care.

Home Remedies & Natural Solutions

1

Hip Stretching

Tight muscles contribute to many hip problems. Key stretches include: hip flexor stretch (kneeling lunge), piriformis stretch (figure-4), IT band stretch, and seated groin stretch. Hold each stretch 30 seconds, repeat 2-3 times. Stretch daily, especially if you sit a lot. Don't stretch into sharp pain.

2

Hip Strengthening

Strong muscles support and protect the hip joint. Focus on: hip abductors (side-lying leg raises, clamshells), glutes (bridges, squats), and core muscles. Weak hip abductors are linked to many hip problems. Use resistance bands for added challenge. Consistency matters more than intensity.

3

Sleep Position Modifications

For outer hip pain (bursitis), avoid sleeping on the affected side. Try sleeping on your back with a pillow under your knees, or on the opposite side with a pillow between your legs. A mattress topper can reduce pressure points. Some find a body pillow helpful for maintaining position.

4

Activity Modification

Identify and modify activities that worsen pain. Avoid prolonged sitting—get up every 30-60 minutes. Use proper form during exercise. Consider switching to low-impact activities temporarily. Cross-training reduces repetitive stress. Gradually return to activities as pain improves.

Note: Home remedies may help relieve symptoms but are not substitutes for medical treatment. Consult a healthcare provider before trying any new remedy, especially if you have underlying health conditions.

FDA-Approved Medications

Important: The medications listed below are FDA-approved treatments. Always consult with a healthcare provider before starting any medication. This information is for educational purposes only.

NSAIDs (Ibuprofen, Naproxen)

First-line treatment for hip pain with inflammation. Reduces pain and swelling. Available OTC or prescription strength. Particularly helpful for bursitis and arthritis flares.

Warning: Can cause stomach upset, ulcers, kidney issues. Use lowest effective dose. Avoid with kidney disease or heart problems. Limit long-term use.

Acetaminophen (Tylenol)

Pain reliever without anti-inflammatory effect. Good option for mild to moderate osteoarthritis pain or for those who can't take NSAIDs. Can be used with topical treatments.

Warning: Don't exceed 3000mg daily. Avoid with liver disease or heavy alcohol use.

Corticosteroid Injections

Powerful anti-inflammatory injected into the hip joint (for OA) or greater trochanteric bursa (for bursitis). Done under imaging guidance for accuracy. Provides relief lasting weeks to months.

Warning: Limited to 3-4 injections per year. May cause temporary pain increase. Blood sugar spikes in diabetics. Repeated joint injections may affect cartilage.

Hyaluronic Acid Injections

Viscosupplementation for hip osteoarthritis. Requires imaging guidance for accurate placement. May help when other treatments fail. Less commonly used for hips than knees.

Warning: Variable results. Not first-line treatment. May not be covered by insurance for hip. Performed by specialists.

Topical Analgesics

Creams and gels (NSAIDs, menthol, capsaicin) applied to the hip area. Limited effectiveness for deep hip joint pain but may help outer hip issues and muscle pain.

Warning: Don't apply to broken skin. May not penetrate deeply enough for true hip joint problems.

When to See a Doctor

Consult a healthcare provider if you experience any of the following:

Hip pain persists for more than a few weeks
Pain significantly limits walking or daily activities
You have difficulty bearing weight on the leg
Hip pain wakes you at night
You notice swelling, warmth, or redness
Pain occurred after a fall or injury (possible fracture)
You have fever with hip pain
Pain is rapidly worsening
You have numbness or weakness in the leg
Conservative treatments aren't helping

Frequently Asked Questions about Hip Pain

Click on a question to see the answer.

Outer hip pain when side-sleeping is usually from greater trochanteric pain syndrome (GTPS) or bursitis. Lying on your side puts direct pressure on the inflamed bursa or tendon. Solutions include: sleeping on the opposite side with a pillow between knees, sleeping on your back, using a mattress topper to reduce pressure, and treating the underlying condition with stretching, strengthening, and anti-inflammatories.

Location helps distinguish: True hip joint pain is usually felt in the groin or front of thigh. Back-related hip pain is often felt in the buttock and may radiate down the back of the leg (sciatica). Hip joint problems typically don't cause pain below the knee, while back problems often do. Hip pain worsens with hip movement (walking, rotating); back-related pain may worsen with bending or sitting. An examination and sometimes imaging helps clarify the source.

Yes, appropriate exercise is important for hip health. The key is choosing activities that don't aggravate symptoms. Low-impact options like swimming, water aerobics, cycling, and elliptical are usually well-tolerated. Strengthening hip muscles (glutes, abductors) helps support the joint. Avoid high-impact activities that increase pain. Some discomfort is okay, but stop if pain is sharp or significantly worsens. Physical therapy can help design a safe program.

Hip replacement is considered when: conservative treatments no longer control pain, pain significantly limits daily activities (walking, sleeping, dressing), X-rays show significant arthritis, and you're healthy enough for surgery. Age is less of a factor than it used to be—replacements are done in younger patients when warranted. Modern hip replacements last 15-25+ years for most people. It's highly successful—over 95% of patients have significant pain relief.

Related Health Conditions

If you're experiencing symptoms of hip pain, you may also want to learn about these related conditions:

Sciatica

Pain that radiates along the sciatic nerve, from the lower back through the hips and buttocks and down each leg. Usually affects only one side of the body.

Learn more