Hip Pain Holding You Back? Let’s Get You Moving Again!

Hip pain can be incredibly frustrating. Whether it’s a dull ache that lingers throughout the day or a sharp pain that makes every step feel like a challenge, it can affect your ability to move, work, exercise, and even sleep comfortably. But here’s the good news—hip pain doesn’t have to take over your life. At Physio Performance Physiotherapy Central Dunedin, we help people just like you regain mobility, reduce discomfort, and get back to doing what they love. Let’s explore the common causes of hip pain and how physiotherapy can help you find relief.

Common Causes of Hip Pain

Hip pain isn’t always caused by a single issue. It can result from injuries, wear and tear, or underlying medical conditions. Understanding what’s behind your pain is the first step in addressing it effectively. Here are some of the most common causes:

1. Hip Arthritis

Arthritis is one of the leading causes of hip pain, especially among older adults. Two main types affect the hip:

• Osteoarthritis (OA): This is a degenerative condition where the cartilage cushioning the hip joint wears down over time, leading to stiffness, pain, and reduced mobility.

• Rheumatoid Arthritis (RA): An autoimmune condition that causes inflammation in the joint, leading to pain, swelling, and joint damage over time.

Both forms of arthritis can make everyday activities challenging, but physiotherapy can help by improving joint mobility, strengthening surrounding muscles, and reducing strain on the hip.

2. Hip Bursitis

The hip has small fluid-filled sacs called bursae that help reduce friction between bones and soft tissues. When these become inflamed—often due to repetitive movements or prolonged pressure—it leads to hip bursitis. This condition causes pain on the outside of the hip, especially when lying on the affected side, climbing stairs, or standing up from a seated position.

3. Tendinitis and Muscle Strains

Overuse or sudden strain on the hip muscles and tendons can cause inflammation and pain. Hip flexor tendinitis, for example, is common in runners and athletes who engage in repetitive hip movements. Tightness and weakness in surrounding muscles can also contribute to discomfort.

4. Hip Labral Tear

The labrum is a ring of cartilage around the hip socket that helps stabilise the joint. A labral tear can occur due to trauma, structural abnormalities, or repetitive motions. This condition often presents as deep groin pain, clicking sensations, or limited range of motion.

5. Sciatica and Nerve Compression

Sometimes, what feels like hip pain is actually nerve pain radiating from the lower back. Sciatica occurs when the sciatic nerve is compressed, leading to pain that can radiate down the hip and leg. Piriformis syndrome—where a tight piriformis muscle irritates the sciatic nerve—can also mimic hip pain.

6. Hip Fractures and Structural Issues

For older adults, hip fractures due to osteoporosis or falls can be a significant concern. Structural conditions like hip dysplasia or femoroacetabular impingement (FAI) can also cause discomfort by altering the normal movement of the hip joint.

How Physiotherapy Central Dunedin Can Help

No matter the cause of your hip pain, physiotherapy can play a crucial role in recovery. At Physiotherapy Central Dunedin, we focus on individualised treatment plans to address your specific needs. Here’s how we can help:

1. Accurate Assessment and Diagnosis

Before starting treatment, we take the time to understand your pain—when it started, what movements trigger discomfort, and how it’s impacting your life. Through physical assessments, movement tests, and sometimes imaging referrals, we pinpoint the root cause of your hip pain.

2. Pain Management Strategies

Managing pain is an essential part of rehabilitation. Our physiotherapists use a variety of techniques, including:

• Manual Therapy: Hands-on techniques to improve joint mobility and reduce muscle tightness.

• Electrotherapy & TENS: Helps reduce inflammation and pain sensitivity.

• Heat and Ice Therapy: Used strategically to manage pain and swelling.

3. Strengthening and Stability Exercises

Weak muscles around the hip can contribute to pain and instability. We create personalised exercise programs to:

• Strengthen the glutes, hip flexors, and core muscles for better support.

• Improve hip stability to reduce strain on the joint.

• Enhance overall mobility without overloading the affected area.

4. Stretching and Mobility Work

Stiffness is a common issue with hip pain, and gentle stretching can help restore flexibility. We guide you through movements that improve range of motion while avoiding positions that aggravate your pain.

5. Gait and Postural Training

Your walking pattern (gait) and posture can contribute to hip pain. We analyse your movement mechanics and provide correction strategies to reduce joint stress and prevent further strain.

6. Functional Rehabilitation

Whether you want to return to running, get back to work, or simply walk without discomfort, we tailor your treatment to real-world movements that matter to you. Functional rehabilitation ensures that your progress in therapy translates to daily life.

When Should You Seek Physiotherapy?

If your hip pain is persistent, worsening, or interfering with your normal activities, it’s time to seek professional help. Physiotherapy is especially beneficial if:

• The pain has lasted more than a few weeks.

• It’s affecting your ability to walk, sit, or sleep comfortably.

• You’ve recently had hip surgery or an injury and need structured rehabilitation.

Take the First Step Toward Relief

Living with hip pain can be exhausting, but you don’t have to face it alone. At Physio Performance Physiotherapy Central Dunedin, we’re dedicated to helping you move better, feel stronger, and regain control over your life. Whether your pain is due to an injury, arthritis, or an unknown cause, we’re here to find the right solution for you.

Don’t let hip pain hold you back—book an appointment today and start your journey to recovery!