Why Does My Hip Hurt When I Walk?

Hips are the foundation of our mobility. They bear the weight of our upper body and are essential for everything from walking and running to simply standing. So when you feel a sharp ache or dull throb in your hip every time you take a step, it can be frustrating and even frightening. This common complaint, especially among women, isn't something to ignore. It could be a sign of a minor issue or something that requires more attention.

This article will explore the most common culprits behind hip pain while walking and provide insights into managing this discomfort. We'll delve into musculoskeletal issues, lifestyle factors, and practical solutions you can consider.

Common Causes of Hip Pain While Walking

Hip pain can originate from a variety of sources, ranging from the joints and muscles to the surrounding tendons and ligaments. The type of pain—whether it's sharp, dull, or a burning sensation—and its location can offer clues to its cause.

• Osteoarthritis of the Hip

Osteoarthritis is one of the leading causes of chronic hip pain. It is a degenerative condition where the cartilage that cushions the hip joint wears down over time. This leads to bone rubbing against bone, causing pain, stiffness, and a reduced range of motion. The pain is often described as a deep ache in the groin or outer hip that worsens with activity, like walking, and improves with rest. This condition is particularly prevalent in women, especially as they age.

• Bursitis

Bursae are small, fluid-filled sacs that act as cushions between bones, tendons, and muscles around the joints. When these bursae become inflamed, a condition known as bursitis occurs. Trochanteric bursitis, specifically affecting the hip's outer point, is a frequent cause of pain. The pain is often sharp and localized on the outside of the hip, intensifying with activities like walking, climbing stairs, or lying on the affected side.

• Tendinitis

Tendons connect muscles to bones. When these tendons become inflamed or irritated, it's called tendinitis. In the hip, iliopsoas tendinitis or gluteus medius tendinitis can cause significant pain. The iliopsoas tendon is located deep within the hip, and its inflammation can cause pain in the groin area. Gluteus medius tendinitis, on the other hand, causes pain on the outer part of the hip. This pain often starts as a mild ache and can become sharp with repeated movements like walking.

• Muscle Strains

A strain occurs when a muscle or its attached tendon is stretched or torn. In the hip, this can involve the hip flexors, hamstrings, or groin muscles. A sudden, sharp pain during activity often indicates a strain. While strains often heal with rest, ignoring them can lead to chronic pain and instability. A proper warm-up before exercise can help prevent these injuries.

• Sciatica

Sciatica is nerve pain that originates in the lower back and radiates down the leg. While not a direct hip issue, it can cause pain and discomfort that is often mistaken for hip pain. The pain may feel like a deep ache, a shooting sensation, or a burning feeling. Walking can sometimes exacerbate sciatica, as the movement puts pressure on the sciatic nerve.

Lifestyle and Biomechanical Factors

The way we move and live our daily lives can significantly impact our hip health. Understanding these factors can help you prevent and manage hip pain.

- Poor Posture and Gait 

Your walking style, or gait, and your standing and sitting posture can put undue stress on your hips. An uneven gait, perhaps due to favoring one side, can lead to muscle imbalances and joint strain. Similarly, slouching or improper weight distribution can cause your hips to compensate, leading to pain. 

- Repetitive Stress 

Activities that involve repetitive hip movements, such as long-distance running or certain sports, can lead to overuse injuries. The constant impact and motion can wear down cartilage and inflame soft tissues. It is crucial to incorporate rest days and cross-training into your routine to give your hips a break. 

- Inadequate Footwear 

The shoes you wear play a vital role in your body's biomechanics. Unsupportive or ill-fitting shoes can alter your gait, putting stress on your knees and hips. High heels, in particular, can shift your center of gravity, causing your hips to move unnaturally and leading to pain.

Practical Solutions for Hip Pain 

While many causes of hip pain require professional diagnosis, there are several things you can do to find relief and support your hip health.

1. Rest and Ice/Heat Therapy

Taking a break from activities that aggravate your hip pain is often the first step to recovery. Applying an ice pack to the affected area can help reduce inflammation and numb the pain, especially in the first 24-48 hours after the pain begins. After the initial inflammation subsides, a warm compress or a warm bath can help relax tight muscles and increase blood flow to the area.

2. Gentle Stretches and Strengthening Exercises 

Gentle stretching can help improve flexibility and reduce stiffness. Exercises that strengthen the core, glutes, and hips can provide better support for the hip joint. A physical therapist can recommend a tailored exercise program to address your specific needs and prevent future injury.

3. Supportive Devices and Braces 

For some, using a hip brace can provide significant relief. A hip support brace can stabilize the joint, reduce pressure, and provide targeted compression to the affected area. This can be especially helpful for individuals with mild to moderate pain, those recovering from an injury, or those needing extra support during physical activity. A good hip stabilizer should be comfortable and adjustable, allowing for a personalized fit. It can provide a sense of security and help you continue daily activities with less discomfort.

When exploring options, consider products like the ones listed below:

4. Ergonomic Adjustments 

Simple changes to your environment can make a big difference. Use a chair that provides good lumbar support, and avoid sitting for long periods. If you must sit, get up and stretch every 30-60 minutes. A standing desk can also help reduce the strain on your hips from prolonged sitting.

5. A Good Night's Sleep 

Your body heals and regenerates while you sleep. To support your hips, try sleeping on your back with a pillow under your knees or on your side with a pillow between your knees. This helps keep your spine and hips in a neutral alignment, reducing pressure on the joints.

Ultimately, understanding why your hip hurts when you walk is the first step toward finding a solution. By addressing potential causes and incorporating supportive strategies into your daily life, you can take control of your hip health and move with greater ease and comfort. A Fivali hip stabilizer can be a great tool in your recovery, offering a simple and effective way to manage discomfort and provide stability.