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Hip, Hip, Hooray: A Guide to Hip Pain

Clinical massage therapy technique for hip pain

Hip pain is a common issue that can affect people of all ages and lifestyles. It can be caused by a variety of factors such as injury, arthritis, bursitis, or even just sitting in the same position for long periods of time. Regardless of the cause, hip pain can be a real nuisance and can affect your ability to perform daily activities and enjoy life.

If you're experiencing hip pain, the good news is that there are many ways to alleviate it. In this blog, we'll explore some of the most common causes of hip pain and provide you with some top tips for finding relief.

Causes of Hip Pain

Before we dive into the top tips for hip pain relief, it's important to understand the potential causes of hip pain. Some of the most common causes of hip pain include:

  1. Osteoarthritis: This is a degenerative joint disease that can cause pain, stiffness, and swelling in the hip joint.

  2. Bursitis: This is inflammation of the bursae, which are fluid-filled sacs that cushion the hip joint.

  3. Hip labral tear: This is a tear in the cartilage that surrounds the hip socket.

  4. Tendinitis: This is inflammation of the tendons that attach muscles to bone.

  5. Sitting: The body does not like to sit, full stop! Sitting for too long can cause our muscles to tighten up, particularly in the hips and lower back, which can lead to discomfort and pain.

Now that we've covered some of the common causes of hip pain, let's explore some top tips for finding relief.

Top Tips for Hip Pain Relief

Stretching and Exercise

One of the most effective ways to alleviate hip pain is through joint mobility, stretching and exercise. Gentle stretching can help to improve flexibility and reduce stiffness in the hip joint. Exercise, such as walking or cycling, can help to improve muscle strength and flexibility, which can in turn reduce hip pain. My go to form of exercise for joint pain thought is yoga. In yoga we generally take out joints through all their ranges of movement. It can also be done gently and mindfully so that we become more aware of how movement feels in the body and so are not so susceptible to injury. Always remember whatever form of movement you decide on, if it aggravates the symptoms then stop.

Heat and Cold Therapy

Heat and cold therapy can be effective for reducing hip pain. Applying a heating pad or warm towel to the affected area can help to increase blood flow and reduce muscle tension. Alternatively, applying an ice pack or cold compress can help to reduce inflammation and numb the affected area.

Massage Therapy

My favourite, yes I am bias - other modalities are available, but clinical massage therapy can also be very effective for reducing and irradicating hip pain. Clinical Massage Therapy which includes techniques such as myofascial release, trigger point therapy and soft tissue release can work to hydrate and soften restricted tissue such as fascia, reduce muscle tightness and inflammation in the hip joint, as well as improve any nerve impingement conditions that may be causing pain, such as sciatic and piriformis syndrome.

Over-the-Counter Pain Medication

Over-the-counter pain medication may be effective in reducing hip pain in the short term. However, long term use of these medications have been found to be less effective. It is important to consult a healthcare professional before taking any medication.

Rest and Relaxation

Rest and relaxation can also be effective for reducing hip pain. Taking a break from activities that exacerbate hip pain can help to reduce inflammation and promote healing. Additionally, relaxation techniques, such as deep breathing or meditation, can help to reduce muscle tension and promote relaxation.


Hip pain can be a real nuisance, but as we can see above there are many ways to find relief. If you're experiencing hip pain, would like to understand more about what is going on or get some hands on treatment for relief then please get in touch for a free discovery chat.

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