Hip pain when walking most often comes from the hip joint itself, usually osteoarthritis felt in the groin, from irritated tendons on the outside of the hip, or from the lower back, where narrowing of the spinal canal causes buttock and leg pain that eases when you sit or lean forward. Where the pain sits and what relieves it separate these. An Indiana-licensed physical therapist near Carmel can assess walking-related hip pain without a referral, but severe pain after a fall needs emergency care.
Last reviewed By the Monon Therapy Collective editorial team
Where exactly does the hip hurt when you walk?
Point to the pain with one finger, because "hip" covers three different areas. Groin or front-of-thigh pain usually comes from the joint; AAOS OrthoInfo says hip osteoarthritis pain is most commonly in the groin and can spread to the buttock or knee. Pain on the bony point at the side tends to be tendon or bursa irritation. Buttock pain that spreads down the leg may come from the lower back.
| Likely cause | What it tends to feel like | Read more |
|---|---|---|
| Hip osteoarthritis | Groin ache that builds with walking, morning stiffness, trouble with socks and getting out of a car | Hip osteoarthritis |
| Lateral hip tendon or bursa irritation | Pain on the outer hip with walking, stairs, and lying on that side | Hip bursitis |
| Lumbar spinal stenosis | Buttock and leg heaviness after a block or two, eased by sitting or leaning on a cart | Spinal stenosis |
| Hip impingement or labral tear | Sharp groin pinch with turning, twisting or long strides, sometimes clicking | Hip impingement |
| SI joint pain | One-sided ache just beside the base of the spine, worse with long walks or stairs | SI joint pain |
Why does leaning on a shopping cart make the pain go away?
Leaning forward opens the spinal canal slightly, which takes pressure off nerves in the lower back. AAOS OrthoInfo notes that people with lumbar spinal stenosis often walk more comfortably leaning on a shopping cart, or ride a stationary bike with ease, while symptoms build after a block or two of upright walking.
Hip joint pain behaves differently: leaning does not help much, and sitting relieves it only because you stop bearing weight. If your relief comes specifically from bending forward, mention it, because it points the therapist toward the spine rather than the hip.
Why have I started limping without noticing?
A limp is the body’s way of shortening the time spent on a painful or weak hip. Often the trunk tips toward the sore side with each step, which reduces the work of the hip muscles; friends notice it before you do.
Left alone, a limp tends to weaken the muscles further. AAOS notes that walking aids such as a cane can improve mobility and independence with hip arthritis, and a therapist can show you how to use one well while strength is rebuilt. Gait training is the formal name for that work.
What does a therapist assess in hip pain with walking?
A therapist watches you walk, measures hip rotation and bending, which are often the first movements lost in arthritis, and tests the strength of the hip abductors and extensors. They press the side of the hip, screen the lower back with repeated movements and nerve tests, and check balance on each leg.
Treatment usually blends hip strengthening, mobility work and a graded walking plan that starts at a distance you can manage and builds. If arthritis is advanced and surgery comes up, the total hip replacement rehab guide explains recovery. The hip questionnaire is the way to reach the matching team.
How far should I keep walking with a sore hip?
Keep walking, but at a distance and pace that leaves the hip no worse the next morning. If 30 minutes flares it, try two 15-minute walks with a rest between. Flat routes such as the Monon Trail through Carmel are easier than hills or uneven grass.
Supportive shoes, shorter strides and walking poles can all take load off. On the days you cannot walk far, cycling or a pool session keeps the hip moving. The NHS notes osteoarthritis pain is often worse when walking, so a little discomfort is common; pain that keeps growing is the signal to scale back.
Call 911 or get emergency care if
- You have severe hip pain after a fall and cannot walk or bear weight
- The hip is hot and swollen and you have a fever or feel generally unwell
- Severe hip pain started suddenly without any injury
- Leg weakness, numbness around the groin, or bladder changes come with buttock and leg pain
If you think it is an emergency, call 911.
