By Professional Physical Therapy

Walking should feel simple. But when every step comes with an ache, a pinch, or a sharp or burning pain in your hip, even everyday activities can start to feel challenging. Hip pain when walking can make it harder to climb stairs, exercise, shop, get around at work, or stay active throughout the day. The good news is that understanding the causes and treatment of your hip pain is the first step toward moving more comfortably.

Hip pain is not a diagnosis itself. Discomfort can come from soft tissues such as the muscles, tendons, and bursae, as well as the cartilage, nerves, or the hip joint. In some cases, hip pain may actually originate elsewhere, such as your lower back, rather than in the hip itself.

Understanding where you feel the pain, when it happens, and which activities make it worse can provide useful clues. Below, we break down the common causes of hip pain when walking, what your symptoms may mean, when to seek treatment, and how physical therapy can help you move more comfortably.

Key Takeaways

• Hip pain when walking can come from the joint itself, surrounding muscles and tendons, bursae, nerves, or even pain referred from the lower back.
• Common causes include osteoarthritis, bursitis, tendinitis, muscle strains, labral tears, and hip impingement (FAI).
• Where the pain is located, and when it happens, can offer helpful clues, but self-diagnosis based on location alone isn’t reliable.
• See a physical therapist if pain lasts more than one to two weeks, worsens, limits daily activities, or changes how you walk.

Why Does My Hip Hurt When I Walk?

Your hips do a lot of work every time you take a step. They support your body weight, help stabilize your pelvis, and allow your legs to move forward and backward.

If the joint or surrounding muscles and tissues become irritated, injured, weak, or stiff, walking may make those symptoms more noticeable.

Hip pain when walking can develop several hip injuries and conditions, including:

• Arthritis and changes within the hip joint
• Muscle or tendon injuries
• Bursitis
• Overuse
• Weakness or muscle imbalances
• Reduced mobility
• Changes in walking mechanics
• Pain referred from the lower back

How your symptoms began can also provide helpful information. Sudden pain after a fall, workout, or quick movement may point toward an acute injury, while discomfort that gradually develops over weeks or months may be associated with overuse or a condition such as osteoarthritis.

You may also wonder why your hip hurts when you walk but feels fine when you sit. Walking is a weight-bearing activity, so it places different demands on the hip than sitting. Certain conditions become more noticeable when the joint and surrounding tissues are repeatedly loaded.

What Other Symptoms Can Come with Hip Pain When Walking?

If you’re experiencing pain in your hip when walking, it may not always occur on its own; other symptoms can help your physical therapist understand what may be contributing to the problem.

You may experience:

• Stiffness, particularly after sitting or first thing in the morning
• Weakness in the hip or leg
• Clicking, popping, catching, or locking sensations
• Reduced hip range of motion
• Limping or changing the way you walk
• Difficulty standing up from a chair
• Pain when climbing or descending stairs
• Difficulty getting in or out of a car
• Pain when lying on one side
• Numbness or tingling that travels into the leg

Not everyone will experience the same symptoms, even with the same condition. That is one reason a professional evaluation can be helpful when pain persists or begins interfering with everyday activities.

Where Is Your Hip Pain Located?

One of the first questions you may be asked during an evaluation is simple: Where does it hurt?

Pain location alone cannot diagnose a condition, but it can help identify possible causes and guide which questions to ask during an evaluation.

Front of the Hip Pain

Pain at the front of the hip can sometimes be associated with a hip flexor strain, hip impingement, or osteoarthritis.

You may notice discomfort when:

• Lifting your knee
• Walking uphill
• Climbing stairs
• Standing up after sitting
• Getting in or out of a car

Pay attention to whether the pain at the front of your hip feels like muscle tightness, an ache, a deeper pinching sensation, or discomfort that extends into the thigh. Those details can be helpful during an evaluation.

Groin Pain

Groin pain can sometimes indicate that the discomfort is coming from within the hip joint itself.

Conditions such as osteoarthritis, hip impingement, and labral injuries may produce a deep ache or pain in the groin. You may also notice stiffness or sensations of clicking, catching, or locking.

Outer Hip Pain

Pain along the outside of the hip is commonly associated with conditions affecting the gluteal tendons or bursae.

You may notice tenderness when touching the outside of the hip, pain when lying on that side, or discomfort during longer walks, stairs, or hills.

Hip bursitis, for example, commonly causes pain on the outside of the hip and may become more noticeable during walking or stair climbing.

Buttock Pain

Pay attention to whether the pain at the front of your hip feels like muscle tightness, an ache, or a deeper pinching sensation. or discomfort that extends into the thigh. Those details can be helpful during an evaluation.

Conditions involving the lower back, sciatic nerve, piriformis muscle, or sacroiliac joint may cause pain in the buttocks. If a nerve is involved, symptoms may also include burning pain, tingling, numbness, or pain that radiates farther down the leg.

Common Causes of Hip Pain When Walking

There are many common reasons for hip pain when walking, and several conditions can produce similar symptoms. Your age, activity level, medical history, pain location, and symptom pattern can all provide clues.

Here are some of the common conditions that may be considered during an evaluation.

Hip Osteoarthritis

Hip osteoarthritis involves changes to the structures of the hip joint and becomes more common with age. Symptoms typically develop gradually rather than appearing overnight.

Common symptoms can include:

• Hip or groin pain
• Stiffness after sleeping or sitting
• Reduced range of motion
• Difficulty getting up from a chair
• Difficulty climbing stairs
• Pain or difficulty walking longer distances

Hip osteoarthritis can make everyday activities more challenging, but staying active is often still an important part of managing the condition. Physical therapists can develop individualized programs designed to improve strength, mobility, balance, walking ability, and overall function.[2]

Hip Bursitis

Bursae are small, fluid-filled sacs that help cushion areas where muscles and tendons move near bones. When a bursa around the hip becomes irritated or inflamed, it can cause pain.

Hip bursitis most commonly affects the outside of the hip.

Symptoms may include:

• Tenderness when pressing on the outer hip
• Pain while lying on the affected side
• Discomfort while walking
• Pain climbing stairs
• Pain after prolonged activity

Repeated stress from activities such as walking, running on hills, or climbing stairs can contribute to irritation of the bursa.

Tendinitis and Tendinopathy

Your tendons connect muscles to bones. These overuse injuries are common in athletes and other active adults, and repetitive activity or changes in the amount of activity you do can place additional stress on these structures.

Gluteal tendinopathy may cause pain around the outside of the hip, while irritation involving the hip flexor tendons may cause discomfort toward the front.

Symptoms often develop gradually and may include activity-related pain, tenderness, stiffness, and mild weakness.

Muscle Strains

Muscle strains can occur when a muscle is overstretched or overloaded. They may occur during sports, exercise, sudden movement, or activities your body is not accustomed to.

Unlike many overuse injuries, a muscle strain may have an obvious starting point.

Symptoms can include:

• Sudden pain
• Muscle tightness
• Tenderness
• Weakness
• Pain when lifting the leg or walking
• Bruising in some cases

The severity of the strain can influence how long symptoms last and how quickly you can return to your normal activities.

Hip Labral Tears

The rim of the hip socket is lined with tissue called the labrum, a ring of cartilage that helps support the joint and contributes to smooth movement.

A labral tear can develop after an injury or from repetitive stress. Symptoms can include deep groin or hip pain, clicking, catching, locking, or stiffness.

Because several other hip conditions can cause similar symptoms, an evaluation may be needed to determine the cause of the pain.

Hip Impingement (FAI)

Femoroacetabular impingement, or FAI, occurs when the bones of the hip joint make contact during certain movements.

People with FAI may experience groin or front-of-hip pain, particularly during deep bending, squatting, prolonged sitting, or activities that repeatedly bring the hip into flexion.

Reduced range of motion and a pinching sensation may also occur.

Sciatica or Referred Pain

Sometimes, pain that feels like hip pain does not start in the hip.

Irritation involving the lower back or sciatic nerve can send pain into the buttock, hip, or leg. This type of pain may feel different from pain originating directly from the hip joint.

Symptoms can include:

• Burning or shooting pain
• Tingling
• Numbness
• Pain traveling down the leg
• Symptoms that change depending on your back or body position

A physical therapist can evaluate both your hip and the surrounding areas to help determine where your symptoms may be coming from.

How Can I Tell If Hip Pain Is Muscular or Coming from the Joint?

It is not always possible to tell on your own.

Muscle-related pain may be more noticeable when you contract or stretch a specific muscle, and you may feel tenderness in one area. Joint-related pain may feel deeper in the hip or groin and may be accompanied by stiffness, reduced range of motion, or discomfort during weight-bearing activities such as walking.

However, these patterns can overlap. Trying to diagnose the problem based only on where it hurts can lead you in the wrong direction.

A physical therapist can assess your strength, mobility, gait, range of motion, and symptoms to help determine which structures may be contributing to your pain.

When Should You See a Physical Therapist for Hip Pain When Walking?

You do not need to wait until hip pain becomes severe before seeking help.

Physical therapy can be an early intervention option when discomfort begins limiting your mobility or keeps returning.

Consider scheduling an evaluation if:

• Your pain lasts longer than one to two weeks
• Walking longer distances is becoming difficult
• You are avoiding exercise because of your hip
• Your symptoms keep returning
• Your hip is becoming increasingly stiff
• Pain is interfering with stairs or everyday activities
• You have started limping or changing the way you walk

At Professional Physical Therapy, your physical therapist can look beyond the painful area to evaluate your movement, strength, mobility, balance, and walking mechanics. From there, they can build a treatment plan around your symptoms, goals, and daily activities so you can work toward moving with less pain and more confidence.

When Is Hip Pain Serious?

Some symptoms require more immediate medical attention.

Seek prompt medical care if you experience sudden severe pain, significant swelling, an inability to move the hip or leg, or an inability to bear weight. Hip pain accompanied by fever, chills, or changes in skin color should also receive prompt medical attention.

If your hip pain began after a significant fall or other trauma, it is also important to seek medical evaluation to help rule out a fracture or other serious injury.

Exercises That May Help Relieve Hip Pain When Walking

Relieving hip pain depends on what is causing your symptoms, since the right exercises for hip pain vary by the type of hip pain involved. Persistent or significant pain should be evaluated before beginning a new program.

For some people, strengthening and mobility exercises may be included in treatment.

Glute Bridges

What they help: Glute bridges target the gluteal muscles, which help support the pelvis and hips during standing and walking.

How to perform them:

1. Lie on your back with your knees bent and feet flat on the floor
2. Gently tighten your abdominal muscles
3. Squeeze your glutes and lift your hips off the floor
4. Pause briefly at the top
5. Slowly lower your hips

Try 8 to 12 repetitions if the movement is comfortable and does not increase your symptoms

Clamshells

What they help: Clamshells target muscles along the side of the hip that contribute to pelvic stability.

How to perform them:

1. Lie on your side with your knees bent
2. Keep your feet together
3. Slowly lift your top knee without rolling your pelvis backward
4. Lower your knee with control

Try 8 to 12 repetitions on each side as tolerated.

Standing Hip Abductions

What they help: This exercise strengthens muscles on the outside of the hip that assist with stability while walking.

How to perform them:

1. Stand next to a sturdy surface for support
2. Keep your body upright
3. Slowly move one leg out to the side without leaning
4. Return to the starting position with control

Try 8 to 12 repetitions on each side.

Hip Flexor Stretch

What it helps: A hip flexor stretch may help improve hip mobility at the front of the hip when appropriate for your condition.

How to perform it:

1. Begin in a half-kneeling position with one knee on a padded surface
2. Keep your torso upright
3. Gently shift your weight forward until you feel a mild stretch at the front of the hip on the kneeling side
4. Avoid arching your lower back
5. Hold for about 20 to 30 seconds and repeat as tolerated

Stop any exercise that causes sharp pain or significantly increases your symptoms. If you are unsure which exercises are appropriate, a physical therapist can create a program based on your specific condition.

For additional ideas, explore our guides on how to improve hip mobility, hip pain in runners, and the best exercises for hip pain.

Get to the Root Cause of Hip Pain When Walking

Hip pain can make something as routine as walking across a parking lot or climbing a flight of stairs feel like a challenge. But you do not have to simply accept pain as part of staying active.

The location and pattern of your symptoms can offer helpful clues, but they do not tell the whole story on their own. If your discomfort when walking persists, a physical therapy evaluation can help pinpoint the possible causes and guide the right treatment plan forward.

At Professional Physical Therapy, we take the time to understand how your pain is affecting your everyday life. Your physical therapist can assess your strength, mobility, movement, and functional goals, then create a personalized treatment plan designed to help you move more comfortably and confidently.

Maybe your goal is getting back into your regular workouts, walking farther without slowing down, or just moving through your day without constantly thinking about your hip. Whatever it is, we’re here to help you relieve pain and get back to it.

Schedule an appointment with Professional Physical Therapy today and take the next step toward walking with less pain.

Frequently Asked Questions About Hip Pain When Walking

Why does my hip hurt when I walk but not when I sit?

Walking requires your hip to repeatedly support your body weight while your muscles stabilize and move the joint. Sitting places different demands on these structures. Conditions involving the joint, tendons, muscles, or bursae may therefore become more noticeable during weight-bearing activities.

Is walking good for hip pain?

It depends on what is causing your pain and how your hip responds.

For some conditions, including osteoarthritis, appropriate physical activity can be an important part of maintaining strength and function. If walking significantly increases your symptoms, causes you to limp, or your pain gets worse afterward, your activity may need to be modified.

How do I stop my hip from hurting when I walk?

The first step to treat hip pain effectively is understanding why it hurts. Reducing activities that aggravate your symptoms, along with taking over-the-counter pain relievers as needed, may provide temporary relief, but recurring pain often requires addressing weakness, mobility limitations, or movement mechanics.

A physical therapist can help identify contributing factors and determine the appropriate combination of strengthening, mobility work, activity modification, and movement retraining.

Can hip pain be caused by arthritis?

Yes. Hip osteoarthritis often presents with discomfort in the hip or groin, along with tightness, weakness, and difficulty with activities such as walking or climbing stairs.

However, arthritis is only one potential cause of hip pain. Muscle strains, tendinopathy, bursitis, labral injuries, hip impingement, and referred pain can produce similar symptoms.

When should I worry about hip pain?

Pain that persists, worsens, repeatedly returns, or begins interfering with your ability to walk or complete daily activities should be evaluated.

Seek prompt medical care for sudden, severe pain, significant swelling, inability to bear weight, or hip pain associated with fever or a significant injury

Can physical therapy help with hip pain without surgery?

For many musculoskeletal hip conditions, physical therapy can be an important nonsurgical treatment option.

Your physical therapist can assess your movement and develop an individualized program to improve strength, mobility, balance, and function. For hip osteoarthritis specifically, physical therapy can help people manage pain and improve their ability to walk and participate in everyday activities.