Hip Pain When Walking: Exercises and Treatment Options

When your body hurts, that’s not a sign of defeat; that’s your body talking to you. It’s time to listen up and take action to live your healthiest life. Don’t wait another day to start feeling better. By taking small steps today, you can begin your healing journey toward pain-free living. Here are some exercises to help reduce hip pain when walking.

Why Do You Experience Hip Pain When Walking?

Walking is something we do naturally. It’s how most people get around town, explore parks in Merrick, NY, and exercise with friends. So when you start feeling a sharp pain or deep throbbing with every step deep in your hip. Every day activities become dreaded and anxiety-inducing. Walking around the aisles to finish your grocery shopping or taking your dog out to the backyard should be something you look forward to, not a reason for someone to wince.

Hip Anatomy 101

The hip is known as a ball-and-socket joint. Since it supports the body’s weight and allows for movement, it takes a beating. Over time the body can become worn down or injured from activities of daily living. There are several factors that can contribute to hip pain when walking. The first step to understanding how to prevent further injury is to identify the root cause.

Hip Osteoarthritis

Hip osteoarthritis is a leading cause of deep, aching hip pain. As we age the protective cartilage on the hip can wear down. Once the cartilage is gone, bone rubs directly on bone when walking. This friction causes inflammation and stiffness in the joint. Symptoms are usually more noticeable when first waking up or after sitting for prolonged periods of time. Pain can also radiate into the groin or front of the thigh.

Hip Bursitis

Bursae are tiny sacs of fluid that cushion bones and soft tissues. If there is irritation and inflammation of the bursa located near the hip joint, it is called bursitis. This generally causes a sharp pain along the outer hip bone. However, when someone experiences hip pain when walking due to bursitis. It usually feels more painful when going up and down stairs or sleeping on that side of the body at night. Specialized Tendinitis and Bursitis therapy can change your life.

Muscle Imbalances

Sometimes the joint is healthy but something else is weak or injured. Think about the muscles that stabilize the hip joint while walking. Glutes and core help take some pressure off of the hip by keeping the body stabilized. Without proper support, your hip has to work overtime to keep you standing upright. Over time this excess strain can lead to hip pain. Not to mention feeling tired all of the time! Muscle imbalances are very common for sedentary people and athletes.

How to Treat Hip Pain When Walking

Look for treatment plans that allow you to return to normal life activities without restrictions. Whether it’s a minor strain or a lifelong battle with arthritis. There are solutions out there that can help relieve hip pain when walking without surgery.

Physical Therapy

Physical therapy can be a great way to kick-start the healing process. At Summit Physical Therapy we take time to evaluate someone’s gait and pinpoint weaknesses. By developing a home exercise program that targets the cause, you will feel better quicker. Some patients require manual therapy to mobilize the joint. While others need to loosen up with stretches. Physical therapy can help treat the cause of pain, rather than just masking it.

Rest & Activity Modification

Sometimes your hips are just telling you they need a break. If a joint is painful to bend and straighten, try replacing high-impact activities with low-impact exercises. Swimming and biking are great alternatives to running if your hip is inflamed. We rarely recommend complete bed rest. Movement is good as long as it doesn’t cause pain. Staying active with little irritation can help speed up recovery time.

Invest in Good Shoes

Your feet take a lot of punishment throughout the day. Every sensation your feet feel is transferred up through your hips and legs. Flat shoes force your hips to absorb all that pressure with each step. Wear sneakers that have a nice cushioned sole to help protect your joints when walking around Merrick, NY.

Perfecting Your Walking Stride

Once you have determined the root cause of your hip pain when walking. It’s time to think about how you walk! Imagine your body is a machine and all of the parts have to work together. If one thing is off, it can wreak havoc on the rest of your body. Follow this simple how-to guide to correct your walking form.

• Shorten Your Steps: Landing too far forward with your foot puts extra force on the hip. Try taking shorter steps and setting your foot down closer to your body.
• Heel-To-Toe: Instead of slamming the foot down on the ground. Land softly on your heel and squeeze your foot like you are scrunching a towel as you roll forward onto your toes.
• Stand Tall: Gently pull your belly button toward the spine to engage the core. Good posture takes pressure off of the hips.
• Relax: Tension in the upper body can affect the hips. Keep your shoulders back and relax your arms at your side while swinging gently.
• Warm-Up: Begin every walk with five minutes of easy movement. Get your body loose and warmed up before you go for your long walk.

Exercises To Help Reduce Hip Pain When Walking

Exercise is one of the best ways to prevent further injuries. Not only will these exercises and treatment options help reduce hip pain when walking, they also strengthen the joint to help protect it from future injury. Always take your time with these exercises and listen to your body.

1. Clamshell Exercise

Strengthens: Hip Abductors

The muscles on the outside of your hip help you keep your pelvis level while walking.

How to:

• Begin on your side with your legs stacked.
• Bend both knees to 45 degrees.
• Keep feet together and lift your top knee as far as you can without rotating your bottom hip.
• Pause for 2 seconds at the top before slowly lowering back down.

Pro Tip: Keep your spine in a neutral position and don’t roll your hips backward. This exercise should only involve movement at the hip joint.

2. Glute Bridge

Strengthens: Glutes

The glutes are the powerhouse of your body. Strong glutes equals power and stability with each step you take.

How to:

• Lie down on your back with your knees bent and feet flat on the ground.
• Keep arms by your side.
• Squeeze your glutes and lift your hips all the way up to the ceiling.
• Try to create a straight line from your knees to your shoulders.
• Hold for 3-5 seconds before slowly lowering back down.

Pro Tip: Make sure your back does not lift off the ground. Push through your heels as you squeeze your glutes.

Ready To Start Feeling Better?

Just because your body hurts, doesn’t mean that’s how it’s supposed to feel. There is always something that can be done to improve your quality of life. The human body can recover from almost anything when given the proper care. At Summit Physical Therapy we believe in taking things one day at a time. And that every day shouldn’t be impacted by pain.

Hip pain when walking doesn’t have to be your norm. Stop letting it control your life and make a change. Don’t wait for it to get worse before you do something about it. There are trained professionals who can help you. Contact Summit Physical Therapy today and let’s get you back to moving pain-free.

FAQs

Can walking make hip bursitis worse?

Walking shouldn’t make bursitis worse. However, if someone walks very briskly or on hard surfaces, it could irritate the bursae. Short walks on flat surfaces are usually fine. If you begin to experience sharp hip pain when walking with bursitis. Try going on a short walk around the block and doing some gentle stretches.

How do I know if muscles or my joints are causing hip pain?

Deep pain is usually joint-related, such as arthritis. It can also be felt in the groin area and cause stiffness. Muscle pain usually hurts when you touch your outer hip or butt cheek. If you are still unsure, please schedule an appointment with us at Summit Physical Therapy. We can do a quick exam to help you determine what might be causing your pain.

Should I use heat or ice for hip pain?

Ice is best for new injuries or sharp pain. Or if someone is walking long distances and needs to reduce swelling. Heat is best for chronic stiffness or loosening up before working out. Taking a warm shower or using a heating pad for 15 minutes can help relax the body before starting your day.

Does having weak core muscles cause hip pain?

Yes! The core and hips work together to stabilize you when you walk or run. If the core is weak, it forces the hips to do more work than necessary. Too much pressure on the hips can cause muscles to become tired and irritated.