Pain in front of hip: causes, treatments, and exercises
Discover the most common causes of pain in front of the hip, plus, how to relieve it with exercises recommended by Hinge Health physical therapists.
Table of Contents
Pain in the front of your hip can make everyday movements like sitting, standing, and walking feel uncomfortable and challenging.
But front hip pain is usually not a cause for serious concern — there are several possible causes, and most cases respond well to simple treatments. “The key is remembering that movement is medicine,” says Mary Kimbrough, PT, DPT, a physical therapist with Hinge Health. “Gentle stretching and strengthening can help soothe tight or irritated hip muscles and get you back to moving comfortably.”
Learn more about front hip pain, including common causes, plus how to treat and prevent it — especially with exercises from Hinge Health physical therapists.
Reviewed by our clinical and medical experts
Bijal Toprani, PT, DPT
Mary Kimbrough, PT, DPT
Causes of front of hip pain
Several factors can contribute to pain in the front of your hip, including:
Muscle tightness. “When you spend long hours sitting, the two big muscles at the front of your hip, known as your hip flexors, can become tight,” says Dr. Kimbrough. This can lead to discomfort in the front of your hip during everyday activities like sitting, standing, or walking. It may also place extra strain on other hip muscles.
Muscle strain. Noticing front of hip pain after running or other activities? “Your hip flexor muscles are resilient, but sometimes they overstretch after repetitive movements like brisk walking uphill, jogging, or standing up after sitting for a long time. That’s especially true if you ramp up the intensity quickly when your body isn't ready,” says Dr. Kimbrough. Sudden movements, such as sprints, kicks, or jumps, can also put extra stress on these muscles.
Arthritis-related stiffness and pain. Arthritis means your joint is experiencing changes that affect its ability to function and move well. Both osteoarthritis, (due to changes in cartilage) and rheumatoid arthritis (a type of autoimmune condition) can affect your hips.
Postpartum recovery. It’s common to notice front hip pain in the weeks or months after giving birth. “Giving birth can strain your hips, and hormonal changes during this time can make hip ligaments more flexible, which can contribute to front of hip pain,” says Dr. Kimbrough.
Hip impingement. This condition occurs when extra bone develops around the hip joint, which can lead to a pinching sensation in the front of your hip and make certain movements feel more limited or stiff.
Symptoms of front hip pain
Pain in front of the hip can feel different for everyone. Some common symptoms include:
Pain worsens with walking, standing, or sitting for a long period of time
Pain radiates to your groin (or the area located between your abdomen and thighs)
Hip joint stiffness or reduced range of motion at the front of your hip
A clicking noise or a locking sensation at the front of your hip
Pain whenever you twist from side to side, or pivot over your leg
Exercises for pain in front of hip
Want expert care? Check if you're covered for our free program →- Hip flexor stretch
- Quad stretch
- Banded bridge
- Banded clamshell
- Banded squat
These exercises help strengthen and stretch your hip muscles, along with nearby areas that support smooth movement. Strengthening moves help address muscle weakness that can lead to tightness, while stretching helps relieve tension in muscles that have been working extra hard.
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 pain in front of hip
Most front of hip pain resolves with conservative strategies, says Dr. Kimbrough. These include:
Try physical therapy and targeted exercises. Targeted exercises can help alleviate front of hip pain by stretching the hip flexor muscles and strengthening surrounding muscles. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs and help you get back to doing what you love. 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.
Stay active. Movement plays an important role in easing pain in the front of your hip. “Stay as active as you can, while also listening to your body and easing up on activity as you need,” says Dr. Kimbrough. Walking is often a good choice, but if that’s uncomfortable, try a gentle activity like biking or using the elliptical. Yoga can also help strengthen and stretch your hips, just modify poses needed to boost your comfort.
Apply ice or heat. Ice helps to ease inflammation, whereas heat reduces tension in your hip muscles. “People often find it helpful to alternate between the two, but do whatever feels best for you,” says Dr. Kimbrough.
Try over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for front of hip pain. It’s important to make sure that you are safely able to take these medications, based on your medical history. Another option: Use an OTC topical NSAID cream, such as diclofenac (Voltaren and generic).
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.
Make office ergonomic adjustments. Making a few simple changes to your workspace can help ease discomfort in the front of your hip. “When sitting, keep your feet flat on the floor and your hips slightly higher than your knees,” Dr. Kimbrough says. “This can help take pressure off your hip flexors.” When you lift something, Dr. Kimbrough recommends bending at your knees instead at your hips to reduce strain on those muscles.
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.
When to see a doctor
Front of hip pain often improves on its own with conservative treatments. But if your 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:
Hip pain so intense you can’t bear weight on your leg
Pain accompanied by fever, chills, or continued redness
Hip pain from a serious fall or injury
New numbness or weakness in your leg
PT tip: Try this move if standing is painful
“To ease discomfort in the front of your hip, try doing a gentle pelvic tilt as you stand,” says Dr. Kimbrough. Pull your belly button in toward your spine and gently squeeze your glutes, as if you’re a dog tucking its tail between its legs. This movement can help take pressure off your hip flexors and make standing feel more comfortable.
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. Chamberlain, R. (2021). Hip Pain in Adults: Evaluation and Differential Diagnosis. American Family Physician, 103(2), 81–89. https://www.aafp.org/pubs/afp/issues/2021/0115/p81.html
2. Danos, N., Patrick, M., Barretto, J., Bilotta, F., & Lee, M. (2023). Effects of pregnancy and lactation on muscle‐tendon morphology. Journal of Anatomy. doi: 10.1111/joa.13916
3. Hip Strains - OrthoInfo - AAOS. (n.d.). Www.orthoinfo.org. https://orthoinfo.aaos.org/en/diseases--conditions/hip-strains/
4. Physiopedia. (2022). Hip Flexors. Physiopedia. https://www.physio-pedia.com/Hip_Flexors