Understanding Hip Pain: What’s Behind the Ache

Hip pain is a common complaint as we get older, but that doesn’t mean you have to just live with it. Understanding what might be causing that ache or twinge is the first step toward finding relief and staying active.

Let’s explore some of the most frequent reasons your hip might be hurting and what you can do about it.

The Wear and Tear of Osteoarthritis

One of the most common culprits behind hip pain in seniors is osteoarthritis. Think of it as the “wear and tear” arthritis that happens when the smooth cartilage cushioning your hip joint gradually wears down over time.

This can lead to bones rubbing against each other, causing a deep, aching pain in the hip or groin, stiffness (especially in the morning), and a reduced range of motion that can make it tough to put on socks or get out of a car.

For relief, gentle movement is key. Activities like swimming or walking can keep the joint mobile without adding stress. Managing your weight can also significantly reduce the load on your hips.

When the joint feels sore, applying heat can soothe stiffness, while ice can help calm inflammation. Always check with your doctor before taking any over-the-counter pain relievers.

Inflammation and Bursitis

Your hip has small, fluid-filled sacs called bursae that cushion the bones, tendons, and muscles. When these sacs become inflamed, it’s called bursitis. Hip bursitis typically causes sharp, intense pain on the outer point of your hip that can feel worse when you lie on that side or get up from a chair.

It’s often the result of repetitive activities or prolonged pressure on the joint.

To manage bursitis, modifying your activities to avoid what’s causing the irritation is a great first step. Simple stretches for the outer hip and applying ice to the painful area for 15-20 minutes a few times a day can help reduce the inflammation and discomfort.

Muscle and Tendon Troubles

Your hip is supported by a powerful network of muscles and tendons, and sometimes they get overworked or injured. This can lead to muscle strain or tendinopathy, which is irritation of the tendons.

You might feel this as a dull ache in your buttocks (gluteal tendinopathy) or at the front of your hip (hip flexor strain), often after increasing your activity level too quickly.

Resting the sore muscle is important, but gentle stretching can also prevent stiffness. Strengthening the muscles around your core and hips can provide better support and prevent future strains. For minor aches, applying heat can feel soothing.

When Your Back is the Real Problem

Sometimes, the pain you feel in your hip isn’t coming from your hip at all. Problems in your lower back, or lumbar spine, can “refer” pain to your hip, buttock, or thigh area. This can be confusing, but a clue is if your pain is accompanied by back stiffness or if certain back movements make your hip feel worse.

Focusing on gentle back stretches and strengthening your core muscles can often provide relief. Pay attention to your posture, especially when sitting for long periods, and try to get up and move around regularly.

Bone Health: Osteoporosis and Fractures

Osteoporosis makes bones weaker and more prone to breaking. A fall can easily lead to a hip fracture, which causes sudden, severe pain and makes it impossible to put weight on your leg.

Even without a major fall, weaker bones can develop tiny stress fractures from repetitive activity, leading to a nagging ache.

Protecting your bones is crucial. This includes getting enough calcium and vitamin D and doing weight-bearing exercises like walking to help maintain bone density. If you do experience a fall followed by intense pain, it’s essential to seek medical help right away.

Deeper Joint Issues: Labral Tears and Impingement

The hip is a ball-and-socket joint, and the socket is lined with a ring of cartilage called the labrum, which helps it move smoothly.

A tear in this labrum or an issue called femoroacetabular impingement (FAI), where the bones of the hip joint don’t fit together perfectly, can cause a sharp, clicking, or catching sensation deep in your hip or groin.

Modifying activities to avoid movements that cause the catching sensation can help. A physical therapist can also guide you through specific exercises to improve hip stability and movement patterns.

One of the most common culprits behind hip pain in seniors is osteoarthritis. Think of it as “wear and tear” as the smooth cartilage cushioning your hip joint gradually wears down.

Nerve Pain: Sciatica and Piriformis Syndrome

If your hip pain feels like a shooting, burning, or tingling sensation that travels down your leg, it might be nerve related.

Sciatica happens when the sciatic nerve gets compressed, often by a problem in the spine. A related condition, piriformis syndrome, occurs when the piriformis muscle in your buttock spasms and irritates the same nerve.

Gentle stretches for the piriformis muscle can sometimes offer significant relief. It’s also helpful to avoid sitting for too long on hard surfaces or with a wallet in your back pocket, as this can put pressure directly on the muscle and nerve.

How Lifestyle Plays a Role

Everyday habits can have a big impact on your hips. Overdoing a new activity, sitting for hours without a break, or wearing unsupportive shoes can all contribute to hip pain.

Pay attention to how your body feels and make small adjustments, like choosing cushioned footwear, using a supportive chair, and breaking up long periods of sitting with a short walk or stretch.

When to See a Doctor Immediately

While many aches can be managed at home, some symptoms are red flags that require prompt medical attention. Please seek care right away if you experience:

• Sudden, severe pain, especially after a fall.

• An inability to move your leg or bear any weight on the affected side.

• Signs of infection like fever, redness, or warmth around the joint.

• Unexplained weight loss or persistent pain that wakes you up at night.

• Any new or worsening numbness, tingling, or weakness in your leg.

Your Path to Feeling Better

Hip pain doesn’t have to be a normal part of aging that sidelines you from the things you love. By understanding the potential cause, you can start making small changes that bring relief.

The most important step is to work with a doctor or physical therapist to get an accurate diagnosis. They can create a personalized plan to help you manage your symptoms, improve your strength and flexibility, and get you moving comfortably again.