What is hip tendinitis: Do you feel a nagging ache around your hip when you walk, climb stairs, or lie on one side? If yes, hip tendonitis could be the reason. It’s a common cause of hip pain and can turn simple daily movements into something you start avoiding.
What is hip tendonitis?
Hip tendonitis is irritation or inflammation of a tendon around the hip. Tendons are tough, cord-like tissues that connect muscle to bone. Around the hip, several tendons work together to keep your leg moving smoothly. When a tendon gets overworked or repeatedly stressed, it can become sore, swollen, and sensitive. That painful irritation is what we call hip tendonitis.
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What causes hip tendonitis?
Most often, hip tendonitis builds up over time from repeated strain. Common triggers include:
- Repetitive activity: Running, cycling, dancing, long walks, or climbing stairs frequently can overload the hip tendons.
- Sudden increase in exercise: Starting workouts after a break, increasing distance or intensity too quickly, or trying a new routine can irritate a tendon that isn’t conditioned yet.
- Posture and movement patterns: The way you sit, stand, or walk matters. Poor posture, uneven weight-bearing, or overusing one side can put extra stress on the hip area.
Symptoms of hip tendonitis
Hip tendonitis often begins as a dull ache that comes and goes. If you keep pushing through it, the discomfort can turn sharper and start showing up during simple daily movements. Common signs include:
- Pain at the front or side of the hip
- Discomfort while walking, running, or climbing stairs
- Tenderness when you press on the sore area
- A sense of tightness (and sometimes mild swelling) around the hip
- Pain that feels worse after sitting or lying down for a long time
- A clicking or snapping sensation when moving the leg
How is hip tendonitis diagnosed?
If hip pain is sticking around or repeatedly flaring up, it’s worth getting checked by a doctor or physiotherapist. Diagnosis usually starts with a simple clinical assessment.
If needed, imaging may be recommended, often not to “confirm” tendonitis, but to rule out other causes such as arthritis, a labral tear, or other injuries. An X-ray may be used for bone-related issues, while an MRI can help assess soft tissues.
Treatment and recovery:
The first goal is to calm the irritated tendon down. That usually means pausing the activities that trigger pain, especially running, jumping, heavy lower-body workouts, or deep repetitive hip movements for a short period.
However, complete rest often backfires. Gentle movement helps circulation and keeps the joint from stiffening. Most people do better with:
- Light walking (only if it doesn’t worsen pain)
- Gentle stretching and mobility work
- Ice packs for pain and swelling: 15–20 minutes, 2–3 times a day
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Once pain settles, gradual strengthening and correcting movement patterns are key to preventing it from returning.
