Hip Pain
Hip pain can make walking, sitting, and everyday movement uncomfortable and limiting. It can come on gradually from posture, muscle imbalance, or overuse, or appear suddenly after a fall, sports injury, or long run. At KIRO, our chiropractors focus on finding the root cause of your hip discomfort, improving joint motion, easing muscle tension, and guiding you through strength and movement strategies so you can stay active without chronic pain.
Why does hip pain occur?
Hip pain can stem from irritation in the joints, muscles, tendons, or nerves that support the hip and pelvis. Prolonged sitting, poor posture, or muscle imbalances can overload the hip joint and surrounding soft tissues. Overuse from running, heavy lifting, or sports may lead to inflammation or tendon strain, while sudden trauma like a fall can injure cartilage or ligaments. Sometimes pain in the hip is actually referred from the lower back or sacroiliac (SI) joint.
What are the common symptoms of hip pain?
Hip pain may feel like aching in the front, side, or back of the hip and can radiate into the groin, thigh, or buttock. Some people notice stiffness when standing up after sitting, clicking or popping with movement, or discomfort when walking, climbing stairs, or running. Pain may worsen after long periods of sitting or activity and sometimes feels sharp during twisting or deep bending.
Who is most at risk for getting hip pain?
Anyone who spends long hours sitting or has poor posture is more likely to develop hip pain because the muscles around the hips and pelvis become tight and weak. Runners, cyclists, and athletes who do repetitive hip motion can also overload the joint and surrounding tissues. Older adults face higher risk due to natural joint wear, arthritis, and reduced flexibility. Prior injuries, differences in leg length, and weak core or glute muscles can make the hips more vulnerable as well.
How do KIRO doctors treat hip pain?
At KIRO, care for hip pain starts with a detailed exam of your hips, lower back, and pelvis, plus a baseline Nervous System Scan to understand how the pain is affecting movement and nerve function.
Symptomatic phase (first few weeks): We focus on calming irritation and restoring safe joint motion. Our chiropractors use gentle adjustments to the hips, pelvis, and lower spine, along with soft-tissue therapy and mobility drills to reduce pain and improve flexibility. Activity modifications and simple stretches help offload irritated tissues.
Corrective phase (next 6–8 weeks): Care shifts toward strengthening the core, glutes, and deep hip stabilizers to improve alignment and reduce stress on the joint. We also coach proper movement patterns for walking, running, and lifting to prevent overload.
Preventive phase (ongoing): Periodic adjustments, progressive strengthening, and posture coaching keep the hips balanced and mobile to avoid flare-ups.
Monthly Nervous System Scans track your progress, and multiple doctors rotate in your care so you benefit from diverse expertise and the safest, most effective treatment plan.
How long does treatment take for hip pain?
Most people notice less pain and better mobility within the first few weeks of consistent care, especially as inflammation settles and movement improves. Rebuilding hip strength and stability typically takes another 6–8 weeks, depending on how long the problem has been present and how active you are with your exercises. Chronic or severe cases may take several months, but steady progress is expected when treatment and movement changes are followed closely.
What are the benefits of chiropractic care for hip pain?
Chiropractic care for hip pain provides several important benefits, including:
Faster pain relief and reduced joint irritation
Improved hip motion and flexibility for easier walking and bending
Better pelvic and spinal alignment to reduce strain on muscles and joints
Guided strengthening of core and glute muscles for long-term support
A non-drug, non-surgical approach to recovery
These benefits help you move with less discomfort, stay active, and lower the risk of future hip issues.
FAQs
How do I know if my hip pain is from my back or SI joint?
Pain from the lower back often feels higher, can spread into the buttock or down the leg, and may include tingling or numbness. SI (sacroiliac) joint pain is usually sharp or aching just below the low back, off to one side, and can radiate into the buttock or groin but rarely past the knee. True hip joint pain is often deep in the groin or front of the thigh. A thorough exam can help pinpoint the exact source.
Why does my hip hurt at night?
Hip pain at night is often caused by pressure on irritated muscles, tendons, or bursae when you lie on your side. Inflammation or tight tissues can feel worse after a day of activity or long sitting. Arthritis or hip joint irritation can also stiffen overnight, making the first movements in the morning sore. Changing sleep positions, adding support with a pillow, and addressing the underlying cause can help.
Do I need X-rays or an MRI for hip pain?
Not always. Most hip pain can be diagnosed with a physical exam and your history. X-rays may be used if arthritis, bone injury, or structural issues are suspected. An MRI is usually ordered only if pain is severe, long-lasting, or there’s concern for a labral tear, stress fracture, or other soft-tissue injury. Our chiropractors will recommend imaging if it’s needed to guide treatment.
Can I keep running with hip pain?
It depends on the cause and severity of your pain. Mild soreness that eases with warm-up and doesn’t worsen after running is usually safe to monitor while you adjust mileage and add hip-strengthening work. Sharp, persistent, or worsening pain, especially if it changes your stride, is a sign to stop and get checked. Running through significant pain can lead to bigger injuries and longer recovery.
What type of shoes help with hip pain?
Choosing shoes well can reduce impact forces that travel up through your legs and into your hips. Shoes that absorb shock, support your arches, and maintain proper alignment help relieve strain on hip joints and surrounding muscles.Key shoe features for hip comfortGood cushioning and shock absorption: Softer midsoles help absorb impact when your foot strikes the ground.Stable sole and firm support: You want a sole that guides your foot rather than letting it collapse inward or outward.Proper arch support: Shoes that match your foot’s arch (low, medium, or high) help maintain alignment up the kinetic chain.Rocker or slightly curved sole: Some shoes have a “rocker” shape to help roll through your step more smoothly and reduce stress at joints.Wide toe box: Gives space for your toes to spread and move naturally without forcing your foot out of alignment.Neutral heel drop: A moderate drop (not extreme) helps balance pressure distribution through the foot, ankle, knee, and hip.Durability & cushioning that holds: A shoe must maintain its support and shock absorption over time, not compress down quickly.
Can leg length difference cause hip pain?
Yes. When one leg is slightly shorter, your hips and pelvis tilt to compensate, which can strain muscles, joints, and ligaments over time. This imbalance may lead to hip pain, low back discomfort, or even knee and ankle issues. Small differences often cause no problems, but larger or uncorrected imbalances may benefit from evaluation and, if needed, shoe inserts or movement retraining.
What stretches can I do for hip pain?
Gentle hip stretches can ease tension and improve mobility. Try a hip flexor stretch by kneeling on one knee and gently shifting your weight forward until you feel a stretch in the front of the hip. A figure-four stretch, lying on your back, crossing one ankle over the opposite knee, and pulling the legs toward your chest, can open the hip and glutes. Seated or lying hamstring stretches also help reduce tightness that pulls on the hips. Move slowly, stay pain-free, and hold each stretch for 20–30 seconds.
Will chiropractic adjustments hurt for hip pain?
Most people find chiropractic adjustments for hip pain comfortable and even relieving. You may feel light pressure or a quick release as the joint moves, but it shouldn’t be painful. Your chiropractor will adjust gently and avoid irritating sensitive tissues. Mild soreness can happen after the first visit as muscles and joints adapt, but it usually fades within a day or two.
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