Hip pain radiating down leg to foot: causes, treatment, and exercises
Learn why you may experience hip pain that radiates down your leg to your foot, plus how to relieve that discomfort with targeted stretches.
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Hip pain is one thing, but hip pain that radiates down your leg to your foot can feel especially frustrating. Still, this type of discomfort is common and usually not a cause for concern, says Paige Fortney, PT, DPT, a physical therapist with Hinge Health.
“Your body is incredibly resilient,” says Dr. Fortney. “If you notice hip pain traveling down your leg, there’s a lot you can do to manage it and feel better.” Simple strategies like scaling back on high-impact activity and practicing targeted exercises and stretches can help relieve hip pain that radiates down your leg.
Read on to learn why hip pain may travel down your leg, other symptoms, and how to manage it — including exercises recommended by Hinge Health physical therapists.
Reviewed by our clinical and medical experts
Christynne Helfrich, PT, DPT
Paige Fortney, PT, DPT
What causes hip pain that radiates down the leg?
There are several reasons hip pain can radiate down the leg to your foot. These include:
Sciatica. Sciatica happens when the sciatic nerve — which runs from your lower back through your hips and down your legs — becomes irritated or inflamed. This can lead to discomfort, numbness, or tingling that travels down toward your foot. Note: there are other nerves, such as the femoral nerve, that can lead to pain down the front of your leg.
Referred pain. “If you have a muscle strain or irritated tendon in your glutes, it can sometimes lead to pain down the side of your thigh near your knee,” says Dr. Fortney.
Bursitis. Bursitis happens when small, fluid-filled sacs near your hip joint (called bursae) become irritated. These sacs help reduce friction between muscles, tendons, and bones. “Since many muscles connect at the hip, it’s common for bursae to become irritated, which may lead to pain that shoots down your leg,” says Dr. Fortney.
Osteoarthritis. Osteoarthritis is the most common type of arthritis. It occurs when the protective cartilage that cushions the ends of bones changes over time. Sometimes this can lead to discomfort that travels down your leg. “It’s often not the arthritis itself that leads to this discomfort,” Dr. Fortney says. “Instead, changes in how you move can potentially contribute to pain down the leg.”
Symptoms of hip pain that radiates down the leg to your foot
You may also notice the following symptoms:
Numbness and tingling.
Stiffness. It may be painful or challenging to move your hip and leg to its full range of motion.
Some muscle weakness. “If the muscles around your hip or leg aren’t strong, everyday movements like climbing stairs or squatting down to pick something may feel more difficult,” says Dr. Fortney.
Exercises to relieve hip pain radiating down leg
Want expert care? Check if you're covered for our free program →- Glute stretch
- Lower body nerve glide
- Hamstring stretch
- Figure four stretch
- Pigeon pose
These exercises stretch your hip muscles (as well as some of your thigh muscles) to alleviate hip pain. Try to do each of these moves once daily as pain persists, Dr. Fortney says. Then, aim to do them two to three times a week once your pain resolves as a preventive measure.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Treatments for hip pain radiating down leg
Most people find relief from this type of hip pain through conservative treatments. These include:
Try physical therapy and targeted exercises. Targeted exercises, like the ones above, can help alleviate muscle tension and give your sciatic nerve more space. Once pain has subsided, you’ll want to incorporate hip-strengthening exercises into your routine. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Take movement snacks. “Your sciatic nerve doesn’t like to stay in one position for long periods of time,” Dr. Fortney says. If you spend most of your day sitting, try to get up every 30-60 minutes to do the above stretches or walk to keep the muscles around your sciatic nerve mobile and flexible. For arthritic pain, movement helps lubricate the hip joint, improving mobility and reducing pain down the legs.
Stay active. As your symptoms improve, ease back into low-impact and low-intensity physical activities like walking. “Pay attention to how your body feels — if pain returns when you walk a certain distance, shorten your walk and gradually build up as you feel more comfortable,” says Dr. Fortney. Swimming is also a great option that puts minimal stress on your knees all while strengthening your hips.
Apply heat or ice. Ice can help tame inflammation and swelling whereas heat can help boost blood flow to tense muscles. Choose the option that feels best for you.
Try over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for hip and sciatica pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.
Change your sleeping position. “If you lie on your irritated side, it can make it challenging to fall and stay asleep,” says Dr. Fortney. Try switching to your other side and placing a pillow between your knees for comfort. If you prefer sleeping on your back, placing a pillow under your knees can provide extra support.
Consider dry needling. A physical therapist will insert thin needles in the hip muscles to help relieve muscle tightness and improve discomfort. Research suggests dry needling can be helpful for hip pain, including pain that radiates down the leg
TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle electrical impulses to interact with your nervous system and help reduce pain. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.
Complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for hip pain relief, such as massage, acupuncture, or chiropractic care."
When to see a doctor
Most hip pain that radiates down the leg often improves on its own with conservative treatments, Dr. Fortney says. But if your hip pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:
Leg numbness or weakness
Loss of bladder or bowel control
Difficulty with balance, difficulty putting weight on the leg, or experiencing falls
Pain or worries so severe you can’t move your hip
Fever, chills, persistent redness, or other unusual symptoms along with the pain
Personal history of cancer, osteoporosis, or unexplained weight loss
PT tip: Focus on functional exercises
After the pain subsides and you feel ready for more movement, Dr, Fortney suggests keeping the focus on functional exercises, because they prepare your body for everyday activities. “Exercises like sit-to-stand or step-ups mimic getting up from a chair and climbing stairs, respectively,” says Dr. Fortney. “Building strength this way can help ease pain and reduce the risk of re-injury.”
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
1. Davis, D., & Vasudevan, A. (2019, November 15). Sciatica. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK507908/
2. Ceballos-Laita, L., Jiménez-del-Barrio, S., Marín-Zurdo, J., Moreno-Calvo, A., Marín-Boné, J., Albarova-Corral, M. I., & Estébanez-de-Miguel, E. (2021). Effectiveness of Dry Needling Therapy on Pain, Hip Muscle Strength, and Physical Function in Patients With Hip Osteoarthritis: A Randomized Controlled Trial. Archives of Physical Medicine and Rehabilitation. doi: 10.1016/j.apmr.2021.01.077
3. What doctors wish patients knew about sciatica. (2024, November 15). American Medical Association. https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-sciatica