Your hips handle a lot—walking, running, sitting, and standing rely on strong, healthy hip joints. When something goes wrong, even simple movements become difficult. Hip injuries are becoming more common across different age groups, affecting athletes, office workers, and older adults alike.
These injuries, which could stem from overuse, poor movement patterns, or structural problems, may result in chronic pain and limited mobility. Understanding the most common hip injuries, their causes, and the best ways to treat and prevent them will help you maintain long-term hip health.
Labral Tear
The labrum is a ring of cartilage that cushions and stabilizes the hip joint. A tear could cause pain, stiffness, and a clicking sensation when moving the hip.
Repetitive movements in sports like hockey, dance, and golf, as well as falls or hip dislocations, can damage the labrum. Structural abnormalities may also contribute to tears over time.
New research suggests that strengthening surrounding muscles might help stabilize the joint, reducing the risk of labral tears. Athletes are now focusing on hip stability exercises to prevent this injury. However, for more severe cases, hip surgery may be needed. Surgical interventions range from light care to full hip replacements.
Hip Flexor Strain
Hip flexor strains are one of the most common hip injuries. They happen when the muscles at the front of your hip are overstretched or torn. This injury often leads to pain when lifting your knee, swelling, and even muscle spasms.
Athletes who sprint, kick, or change direction quickly—like soccer and football players—face a higher risk of straining their hip flexors. A lack of warm-up, tight muscles, and sudden bursts of movement increase the chances of injury.
Surprisingly, a sedentary lifestyle also contributes to hip flexor strain. Sitting for long hours tightens these muscles, making them more prone to injury when you suddenly become active.
Bursitis
Hip bursitis occurs when the bursae—fluid-filled sacs that reduce friction—become inflamed. This leads to localized pain and swelling, making simple activities like walking uncomfortable.
Repetitive movements, prolonged sitting, and arthritis increase the risk of bursitis. Poor posture and an inactive lifestyle also contribute to irritation in the bursae.
Proper footwear and ergonomic seating may help reduce strain on the hips. Supportive shoes and chairs designed for prolonged sitting hours may prevent flare-ups.
Hip Impingement (Femoroacetabular Impingement)
This condition limits the hip's range of motion due to abnormal bone growth, leading to pain and stiffness. Among common hip injuries, this one relates specifically to bone growth.
Some people are genetically predisposed to hip impingement. Athletes in sports requiring deep hip flexion, like gymnastics and powerlifting, may develop this issue over time.
Athletes and trainers are now emphasizing hip anatomy education. Understanding how individual hip structures affect movement helps in modifying training routines to prevent injury.
Trochanteric Pain Syndrome
Pain around the greater trochanter—the bony part of the thigh—characterizes this condition. It often feels like a dull ache or sharp pain on the outer hip.
Overuse, poor biomechanics, and muscle imbalances are common culprits. Weak hip abductors and poor running form also increase the risk.
Strength training for the hip abductors has shown promise in reducing the risk of this condition. Exercises like side-lying leg lifts and resistance band work could help.
Treatments for Hip Injuries
Since common hip injuries may still differ from patient to patient, various treatment methods exist. The typical options include:
Conservative Treatments
Rest and activity modification helps the body heal while preventing further strain. Low-impact exercises like swimming or cycling keep mobility intact without aggravating the injury. Gradually reintroducing movement is essential to a full recovery.
Physical therapy improves strength, flexibility, and stability. A therapist may introduce targeted exercises that support healing while preventing future injuries. Blood flow restriction therapy, which stimulates muscle recovery with minimal strain, is becoming another valuable option for rehabilitation.
Medical Interventions
Medications like NSAIDs reduce pain and inflammation, allowing for easier movement. While effective in the short term, they should not be a long-term solution. Injections, including corticosteroids, provide temporary relief but may weaken tissues over time. Platelet-rich plasma therapy, which uses the patient's blood to accelerate healing, is gaining popularity among athletes and active individuals.
Surgical Options
Surgery is typically reserved for severe cases. Hip arthroscopy, a minimally invasive procedure, repairs labral tears and removes damaged tissue. Patients recover faster than with traditional open surgery.
In extreme cases, hip replacement offers long-term relief. Advances in materials and surgical techniques have significantly improved success rates. Post-surgical recovery now benefits from wearable sensors that track movement and help guide rehabilitation plans.
Consulting with your healthcare provider will lead you to the ideal treatment for your hip issue.
Prevention Strategies
Don't wait for a hip injury to happen. While you're healthy and mobile, take steps to ensure your hips stay in top condition.
Strengthening and Flexibility Exercises
A well-balanced workout routine focusing on strength, flexibility, and stability may lower the risk of hip injuries. Exercises like hip bridges, clamshells, and leg raises strengthen key muscles, potentially preventing common hip injuries from occurring.
Dynamic stretching before workouts improves mobility and prepares the hips for movement. Incorporating yoga or Pilates adds extra flexibility and control, making the hips more resilient to strain.
Proper Warm-Up and Cool-Down
Skipping warm-ups increases the chance of muscle strains and joint injuries. A good warm-up should include light cardio and dynamic stretches like leg swings and hip circles to loosen up the joints.
Cooling down with static stretching and foam rolling helps prevent stiffness and promotes recovery. Some studies suggest that adding dynamic stretching before workouts improves performance and reduces injury risk in physically demanding activities. Proper cool-down techniques may also manage arthritis pain.
Ergonomic Considerations
Many hip problems start with daily habits. A poorly set-up workstation, unsupportive shoes, and long hours of sitting contribute to chronic hip pain. Adjusting desk height, using a chair with proper lumbar support, and taking regular movement breaks reduce strain on the hips.
Footwear also matters. Shoes with proper arch support and cushioning prevent misalignment that affects hip health
Regular visits with your doctor are also a great way to determine your hip health early on, especially if you're beginning to feel pain or discomfort in the area.
Conclusion
Common hip injuries could happen to anyone, but they don't have to sideline you. To keep your hips healthy and stay active, it's important to understand the causes and take proactive steps. Incorporate strengthening exercises, pay attention to your posture, and listen to your body.
If you're experiencing persistent pain, consult a healthcare professional for personalized advice. Your hips are too important to ignore—give them the care they deserve.
