Got Hip Pain? Get Relief From Hip Injuries With These PT-Recommended Exercises

Hip injuries are common and can affect people of all ages and activity levels. Whether caused by overuse, a sports mishap, or age-related changes, these injuries can significantly impact daily life.

Your hips play a central role in nearly every movement, explains Samantha Stewart, PT, DPT, a physical therapist at Hinge Health. “They’re the transition point of movement in your body, where your body weight is transferred from your trunk to your lower body.” This can make even simple activities like walking or standing up challenging with hip injuries.

But your hips are built for movement, and an active approach to recovery is essential, says Dr. Stewart. “Hip function is a use-it-or-lose-it kind of thing, so keeping them moving is crucial for maintaining strength and mobility,” she says. 

Read on to learn about some of the most common hip injuries and effective strategies to manage pain and restore function.

Hip Anatomy 

The hip is a complex ball-and-socket joint designed for both stability and mobility. It connects the femur (thigh bone) to the pelvis, with the femoral head (the ball) fitting snugly into the acetabulum (the socket). Several structures work together to ensure your hip functions smoothly and absorbs the stresses of movement. Injuries to any of these components can impact mobility and daily life.

• Cartilage lines the joint, allowing the ball to glide effortlessly within the socket.

• The labrum, which is specialized cartilage, creates a suction seal to stabilize the hip and distribute pressure. 

• Small, fluid-filled sacs called bursae cushion the interaction between bones, tendons, and muscles. 

• Ligaments connect bones to one another. 

• Tendons attach muscles to bones, creating a strong yet flexible framework. 

• The muscles surrounding the hip — including the glutes, adductors, quadriceps, hamstrings, and iliopsoas — provide power, support, and coordination for movements like walking, running, and sitting.

Common Hip Injuries

Hip injuries can affect any of the muscles, ligaments, tendons, bones, and cartilage around your hip joint. Some of the more common hip injuries include: 

• Arthritis. This is a chronic condition that can affect any joint. Osteoarthritis — the most common type — often impacts the hip. It develops gradually as the cartilage that cushions the bones in your hip wears down over time. “The hip is a joint that endures a lot of stress throughout your lifetime,” explains Dr. Stewart. It’s a very strong joint and is capable of handling that stress, but it can be more susceptible to osteoarthritis.

• Bursitis. “All joints have these little pillowy structures around them called bursae to provide protection,” says Dr. Stewart. Bursitis occurs when a bursa gets irritated and inflamed. Two major types of bursitis exist in the hip: Trochanteric bursitis causes pain on the outer portion of your hip, and iliopsoas bursitis typically causes pain in the front of your hip near your groin.

• Impingement. “Impingement means something isn’t moving correctly within that ball-and-socket joint, so when you move, one of the structures gets pinched, causing pain,” explains Dr. Stewart. A common example is snapping hip syndrome, which occurs when the iliopsoas tendon — part of the hip flexor — becomes inflamed and tight due to repeated abnormal hip motion. 

• Labral tear. The labrum is the soft tissue that helps hold the ball and socket of your hip together. Labral injuries most often occur from trauma, such as high-impact sports. When the labrum tears, the ball and socket may partially dislodge, leading to pain, instability, reduced range of motion, and sensations like “popping” or your hip locking up.

• Strains and sprains. Your hip is supported by numerous muscles, tendons, and ligaments that are susceptible to occasional injury. Muscle strains often occur due to trauma or overuse, while sprains affect ligaments and are typically the result of overstretching or sudden movements.

• Bruising. “Just like any other area of the body, you can bruise your hip,” says Dr. Stewart. Bruises can lead to inflammation, irritation, and swelling in the area. In some cases, a deep bruise may even result in bursitis.

• Dislocation. A hip dislocation happens when the femoral head (the ball) is forcibly pushed out of the acetabulum (the socket) in the hip bone, often due to a traumatic event. Car accidents are one of the most common causes. This is a serious condition that requires immediate medical attention.

• Fracture. A hip fracture is a break in the upper part of the femur (thigh bone) near the hip joint, often caused by a fall or direct impact. It is more common in older adults who have weakened bones from conditions like osteoporosis. Treatment typically involves surgery to stabilize the bone, followed by physical therapy to restore mobility.

Understanding Hip Injuries: From Trauma to Age-Related Changes

Hip injuries can vary widely in severity and cause. Some, like fractures and dislocations, result from sudden trauma, while others, such as arthritis or impingement, develop gradually over time. For more severe injuries like fractures or dislocations, you might need to avoid putting weight on the area for a period of time to allow for initial healing. However, movement becomes a critical part of recovery once this phase is complete. “Your hips are built to move, and using them appropriately after an injury can promote healing and prevent further complications,” says Dr. Stewart.

Working with a physical therapist can ensure you get the right care for your specific injury. They can guide you through exercises to rebuild strength and mobility, alleviate pain, and restore function. Whether your injury is acute or chronic, a tailored plan that incorporates movement is key to getting back to the activities you enjoy. 

You can see a physical therapist in person or use a program like Hinge Health to access a physical therapist via telehealth/video visit.

The above exercises are recommended by Hinge Health physical therapists to improve general hip stability and mobility, which are key for recovering from many hip injuries (such as strains, arthritis, and bursitis) and preventing future pain flares. They are generally safe for mild to moderate discomfort and can help improve strength and mobility. If you’re experiencing severe pain, significant swelling, difficulty walking, or suspect a more serious injury like a fracture or dislocation, it’s important to seek medical attention before starting any exercise program. A healthcare professional can provide personalized treatment recommendations tailored to your needs.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Hip Injury Treatment Options 

Treatment for hip injuries varies based on the type and severity of the injury. Acute injuries, such as strains or minor sprains, benefit from early care that includes gentle movement to ease pain and swelling, while chronic conditions like arthritis or bursitis focus on long-term management to improve mobility and function. 

Treatment for Acute Hip Injuries

Acute injuries are typically caused by sudden trauma or overuse, leading to symptoms like swelling, pain, or difficulty moving.

• Activity modification. Movement is medicine. So instead of avoiding movement entirely, you generally want to modify your activity level to avoid an unacceptable increase in pain. “There’s a difference between movement being uncomfortable or challenging, and it being painful or debilitating,” says Dr. Stewart. “You should be able to recover by the next day — not be in so much pain that you can’t walk.”

• Ice Therapy. Ice decreases inflammation and dulls pain. Apply ice packs for 15–20 minutes at a time, several times a day. 

• Compression and elevation. If you have swelling, use compression wraps or braces and try to lift your hips above your heart to reduce pain, throbbing, and swelling. Support the area with pillows, blankets, or cushions. 

• Over-the-counter (OTC) medications. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for hip pain. It’s important to check with your primary care provider to make sure that you are safely able to take these medications, based on your medical history.

Treatment for Chronic Hip Injuries

Chronic hip injuries often develop gradually over time and may require ongoing management to prevent flare-ups.

• Physical Therapy. Physical therapy focuses on strengthening the muscles around your hip, improving flexibility, and restoring proper movement patterns. A physical therapist will design a personalized plan to address specific areas of weakness or dysfunction, helping reduce pain and prevent future injuries. “The exercises above are a good start for maintaining good hip health, but working with a physical therapist can provide more tailored exercises and recommendations,” says Dr. Stewart. (Note: Physical therapy is often an important aspect of treating acute hip injuries, too.) 

• Keep moving. “Move it or lose it. That’s what we tell people when it comes to general hip health, injury prevention, injury recovery, or dealing with normal age-related changes in your body,” says Dr. Stewart. All movement you do is beneficial, she says, whether it’s targeted exercise therapy or going out for a short walk. Among other things, physical activity is the trigger to “release the grease” (aka the synovial fluid) to your hip joints so they stay lubricated and able to move through their full range of motion. 

• Heat therapy. “Both ice and heat have different benefits but they’re both good options. Heat increases blood flow and loosens muscles and joints,” says Dr. Stewart. This tends to be a good option for people with ongoing hip pain. “But I tell people to try both,” says Dr. Stewart. 

• Joint injections. Corticosteroid or hyaluronic acid injections can provide temporary relief for conditions like bursitis or osteoarthritis. These treatments are often used to reduce pain and inflammation, making it easier and more comfortable to engage in movement and physical therapy — which is where true healing and long-term improvement occur.

• Massage the area. Whether you use a foam roller, your own hands, or a professional therapist, massage can ease hip pain by relaxing muscles, stimulating blood flow, and reducing inflammation.

Treatment for Severe or Complex Hip Injuries

Major injuries, such as fractures or dislocations, require immediate medical attention and often involve more advanced treatments.

• Reduced weight bearing and movement. For fractures or dislocations, it’s often necessary to keep weight off the area and limit movement by using a brace or cast. This helps protect the joint and allows proper healing to occur.

• Surgery. Severe injuries, like a hip fracture, may require surgical repair or joint replacement to restore stability and function.

• Post-surgical rehabilitation. Following surgery, physical therapy plays a vital role in regaining strength, mobility, and balance.

When to Seek Medical Attention

If your hip pain is severe, affects your ability to walk or move, or is accompanied by swelling or deformity, consult a healthcare professional immediately. Early treatment can help ensure the best possible recovery.

Tips From Physical Therapists to Prevent Hip Injuries

You can’t always prevent hip injuries — accidents and aging happen, after all. But there are some ways you can try to limit your risk. Here’s what Hinge Health physical therapists recommend. 

• Take care of your body. “What you do in your day-to-day life — how much sleep you get, what you eat, how you manage stress — has a systemic effect. It impacts all of your joints, muscles, and how you move,” says Dr. Stewart. Prioritizing your general well-being can set you up for success, whether you’re managing an injury or simply looking to feel your best. 

• Strengthen your core and hips. This helps provide stability and reduces strain on your hips during movement. If you find yourself holding your breath when standing up, leaning back with your shoulders behind your hips, or you feel tension in your back when bending down, it may be a sign that your core and hips may benefit from exercises or stretches. Improving core mobility can aid your body mechanics and make everyday movements feel more effortless.

• Limit tobacco and alcohol. Tobacco and alcohol can increase inflammation and alter blood flow and tissue healing, all of which raise your risk of injury or slow your rate of healing. 

• Don’t push through unacceptable levels of pain. “Pain is your body’s way of communicating, so it’s important to listen to what it’s telling you,” says Dr. Stewart. “Sometimes, it’s just discomfort, and it’s okay to work within that range. Other times, it’s a signal that your body needs a break or an adjustment. 

PT Tip: Take Steps to Boost Your Balance

“Balance and hip strengthening go hand in hand,” says Dr. Stewart. Your hips are crucial for balance as they are near your center of gravity and transfer weight from your core to your legs. “Focusing on balance is essential, not just for stabilizing different positions but for using your hips to their full potential,” explains Dr. Stewart. Simple exercises like standing on one leg, using a balance board, or doing targeted balance exercises can engage your hip muscles and improve stability. Strengthening your balance not only supports recovery by preventing overloading your uninjured hip but also reduces the risk of future injuries.

How Hinge Health Can Help​​

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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2. Enseki, K. R., Bloom, N. J., Harris-Hayes, M., Cibulka, M. T., Disantis, A., Stephanie Di Stasi, Malloy, P., Clohisy, J. C., Martin, R. L., Takla, A., Lueders, D., Dauber, J. A., Kaplan, S. L., Paulseth, S., & Beattie, P. F. (2023). Hip Pain and Movement Dysfunction Associated With Nonarthritic Hip Joint Pain: A Revision. JOSPT, 53(7), CPG1–CPG70. doi:10.2519/jospt.2023.0302

3. Hoshino, H. (2023). Hip injuries in young athletes: intra-articular hip pathologies and treatments. Journal of Joint Surgery and Research, 1(1), 41–45. doi:10.1016/j.jjoisr.2023.01.004

4. Kemp, J. L., Mosler, A. B., Hart, H., Bizzini, M., Chang, S., Scholes, M. J., Semciw, A. I., & Crossley, K. M. (2020). Improving function in people with hip-related pain: a systematic review and meta-analysis of physiotherapist-led interventions for hip-related pain. British Journal of Sports Medicine, 54(23), 1382–1394. doi:10.1136/bjsports-2019-101690

5. Tyler, T. F., Fukunaga, T., & Gellert, J. (2014). REHABILITATION OF SOFT TISSUE INJURIES OF THE HIP AND PELVIS. International Journal of Sports Physical Therapy, 9(6), 785. https://pmc.ncbi.nlm.nih.gov/articles/PMC4223288/