Hip Pain While Walking? 5 Things You Can Do to Get Back to Moving Comfortably

Jan 7

Are you experiencing pain while you are walking? Or, do you get hip pain after a walk? If so, you are probably wondering whether there is something seriously wrong and what can be done about it. Maybe you have just made a commitment to move more, and this hip pain is derailing your efforts.

Although this is common—especially when a new activity is introduced—it isn’t something you just have to live with.

Why Hip Pain Often Shows Up During Walking

When we walk or even run—especially if it is a new form of exercise—hip pain can occur, this can be worrisome and maybe even a bit alarming. Participating in walking or running puts increased load on the hip joints. This loading then becomes repetitive, and you may notice an increase in stress in one hip.

Although, this can happen for several reasons, it is treatable.

Here Are 5 Things You Can Do

1. Get a Physiotherapy Assessment

You should get an assessment of your hip done by a physiotherapist who can do a comprehensive assessment to find out the true cause of the pain. Assessments usually include the joint above and the joint below.

The cause of your hip pain may not be where you feel it. Your back and your knee should be assessed since both areas can refer pain into the hip. You may even need the opposite side assessed as well, since the source of pain may be related to function on the other side.

It is important to remember that the location of the pain may not be the same as the source of the pain.

Physiotherapy helps to identify the cause of the problem so that you are not just treating symptoms. Without identifying the source, treatment of symptoms alone will not solve the problem long term.

2. Consider Clinical Pilates

2. Clinical Pilates

Clinical Pilates is the use of Pilates as a modality to treat musculoskeletal conditions such as hip pain. The focus in this case is not about traditional fitness, but about using the principles of Pilates in a clinical environment to address deficits.

Using core stability helps to take pressure away from the hip during walking and day-to-day function and can reduce the appearance of limping.

If pain is limiting your walking, you have a couple of options for professional help. You can book a physiotherapy assessment to find out the root cause. Alternatively, you can opt to be treated with Clinical Pilates, which is designed to rebuild strength, mobility, and confidence. In both cases, an assessment would be done to ascertain the true cause.

3. Improve Your Hip Mobility (Where Needed)

Reduced mobility of the hips can result in stiffness and pain, since most people are sitting for long periods of time. This can cause stiffness and reduce movement in the hip joint. Over time, this movement restriction can reduce stride length and increase pressure on the hips.

Doing mobility exercises can help to loosen the hips and allow you to have a longer stride. In addition, mobilising the ankle helps with ground reaction forces and allows less load to travel up to the hip.

4. Strengthen the Lower Body

If you have previously been inactive, then walking can put pressure on the hips since they are not used to bearing the load. It is helpful to start to build strength in the muscles of the lower body so that they can support the body better.

Strengthening should target the glutes, quadriceps, and calf muscles

5. Check Your Footwear

Ensure that you are using footwear that is designed for the activity. Walking shoes are designed for the forward motion of walking and offer support.

With walking, you are going to be heel-striking, so ensure that your shoes are laced in a way that allows the heel to fit comfortably in the heel cup. Sometimes you may need orthotics or additional support in your shoes to assist.

Why You Should Combine Physiotherapy and Pilates

Physiotherapy can certainly settle your symptoms and reduce or eliminate pain. It helps to identify the source of the problem and treat it appropriately.

Clinical Pilates helps reset movement patterns so that the benefits of physiotherapy can be maintained.

When You Should Seek Professional Help

Not sure if you should see a professional? Most people tend to adopt a “wait and see” attitude to pain. However, you should seek professional help if: