Understanding Hip Pain: Causes, Symptoms, and Solutions
- drsuzbaxter
- Apr 17
- 4 min read
Updated: Apr 28
Understanding Hip Pain: Causes, Symptoms, and Solutions
Hip pain is one of the most debilitating issues someone can experience. Since the hip is a central joint in the body, pain here can affect everything from walking and sitting to sleeping and playing sports. But not all hip pain is the same, and understanding the root cause is the first step toward recovery.
1. Different Types of Hip Pain
Labral Tears
The hip labrum is a ring of cartilage that lines the hip socket, helping to stabilize the joint. A labral tear can cause deep pain in the hip or groin, clicking sensations, and reduced mobility. Some people assume surgery is the only option, but with proper rehab, many have returned to full function without surgery.
Hip Dysplasia
Some people have a naturally shallow hip socket, leading to instability and joint stress over time. This is more common in women and can lead to early arthritis or labral tears. Strength training plays a key role in stabilizing the joint and reducing pain.
Osteoarthritis
Hip osteoarthritis (OA) is the wear and tear of the joint over time. It can cause stiffness, pain, and a reduced range of motion. While some people believe OA means they have to stop moving, strength training and mobility work can dramatically slow progression and improve quality of life.
Femoroacetabular Impingement (FAI)
FAI occurs when extra bone growth on the hip joint creates pinching or compression, limiting movement and causing pain. Many athletes experience FAI, but even non-athletes can develop it. Like labral tears, FAI can often be managed with exercise to improve joint mechanics and reduce pain.
Referred Pain from the Lower Back or Knees
Sometimes, hip pain isn’t really about the hip! Lower back issues, sacroiliac joint dysfunction, and even knee problems can create pain that feels like it’s coming from the hip.
Soft Tissue Issues
Muscles, tendons, and fascia around the hip can also be a source of pain. Tight hip flexors, weak glutes, or overactive adductors can lead to imbalances and compensation patterns that increase strain on the joint.
2. The Role of Genetics: Celtic Hips and Hip Replacements
If you have Celtic ancestry, you might be more likely to need a hip replacement. Research suggests that people of Celtic descent have a higher prevalence of hip issues, including:
• FAI (Femoroacetabular Impingement)
• Shallow hip sockets (Hip Dysplasia)
• Earlier onset of arthritis
This means that if you’re of Irish or Scottish descent, you might need to be extra proactive with your hip health to reduce the risk of surgery later in life.
3. Why Hip Pain is So Debilitating
Hip pain doesn’t just affect movement—it affects your entire life.
• Walking, sitting, and sleeping can become painful.
• Compensation patterns can lead to lower back or knee pain.
• Pain can drain energy, making everyday tasks feel exhausting.
This is why early intervention is key—whether through mobility work, strength training, or even surgery when necessary.
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4. Why Are More People Getting Hip Surgeries?
Hip surgeries, including total hip replacements, are on the rise. But why?
• More Active Lifestyles – People are pushing their bodies harder, sometimes without proper mobility work.
• Sedentary Lifestyles – Sitting all day leads to weak glutes, tight hips, and poor movement patterns.
• Better Diagnostics – MRI and X-rays now detect hip issues earlier, leading to more surgical recommendations.
While surgery can be a great option for some, many people can avoid or delay surgery through proper strength training and rehab.
5. Unexpected Causes of Hip Pain
Sometimes, hip pain isn’t coming from the hip itself. Here are some surprising culprits:
Big Toe Mobility
Yes, really. If your big toe doesn’t move well, your body will compensate elsewhere. I once had a client who developed hip pain after doing jump lunges. After some assessment, we realized she had poor big toe mobility, which forced her hip to take on more impact than it should have. Addressing her toe mobility made a huge difference.
Weak Glutes
The glutes stabilize the hips. If they’re weak, other muscles (like the hip flexors and quads) take over, leading to pain. Glute strength is crucial for hip health.
Core Weakness
If your core isn’t strong, your hips can end up doing extra work to stabilize your body. Improving core strength reduces strain on the hips.
6. Prehab and Rehab: Why It Matters
Whether or not you need surgery, hip rehab is essential.
Before Surgery (Prehab)
Strengthening before surgery can lead to:
✔ Faster recovery
✔ Less post-surgical pain
✔ Better long-term outcomes
After Surgery (Rehab)
If you do need surgery, rehab is the key to success. I’ve worked with people who felt even better than they did before their injury after committing to post-surgery rehab.
Avoiding Surgery Altogether
Some clients have canceled their surgeries because they felt so good after structured rehab! While not everyone can avoid surgery, building strength and improving mobility can significantly improve pain and function.
7. What You Can Do for Hip Pain
Hip pain doesn’t mean you have to stop moving. Here’s how to keep your hips strong and healthy:
✅ Strength Training – Loading the hip joint helps maintain function and reduce pain.
✅ Mobility Work – Ensuring ankle, knee, and spinal mobility prevents excess stress on the hips.
✅ Prehab Before Surgery – If surgery is needed, going in strong improves recovery.
✅ Daily Movement – Sitting all day? Get up, stretch, and move regularly.
Final Thoughts
Hip pain can be complex, but the good news is that there are solutions. Whether it’s a labral tear, arthritis, or referred pain from another area, the right rehab and strength training plan can make a huge difference.
If you’re struggling with hip pain, don’t wait until it gets worse. Address it early, build strength, and move well—you might be surprised at how much better you can feel without surgery.
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