Hip Pain When Walking or Sleeping: Care and Exercises

Understanding pain around the hip

The NHS adult hip-pain guide describes causes ranging from strains and arthritis to fractures or joint infection. A symptom pattern is a starting point for assessment, rather than a way to diagnose the cause yourself.

Pain over the outside of the hip may be described as greater trochanteric pain syndrome or gluteal tendinopathy. The Kent Community Health explanation describes the role of the tendons; lateral hip pain should not automatically be labelled inflammation of a bursa.

When hip pain needs urgent or emergency care

Seek emergency care for severe pain after a fall or injury, inability to walk or put weight on the leg, or tingling or loss of sensation following an injury.

Seek urgent medical assessment for severe pain starting suddenly without injury, a hot or swollen hip, skin colour changes around the hip, or hip pain with fever or feeling unwell. The NHS guide explains these warning signs.

Arrange a medical review when hip pain disrupts sleep or usual activities, keeps returning or worsens. Review is also advised if self-care has not helped after two weeks. This is a point to seek advice, rather than a promised recovery time.

Walking, sitting and sleeping with lateral hip pain

If a clinician has identified lateral hip tendon pain, discuss reducing positions that compress the tendons. These may include crossed legs, low sitting or standing with the hip pushed out. Kent Community Health also explains why some gluteal stretches can aggravate this condition.

The NHS Dynamic Health guidance suggests trying the symptom-free side with a pillow between the knees, or lying on the back with support under the knees and calves. Choose a comfortable position compatible with any other medical advice you have received.

Discuss walking distances, hills, stairs and recent changes in activity at your appointment. Plan manageable activity with your clinician instead of trying to push through a worsening limp or suddenly increasing the distance.

Exercise options after assessment

For hip osteoarthritis, NICE guidance recommends exercise tailored to the person, including strengthening and aerobic activity, with supervision considered where appropriate. Lateral tendon pain also needs a plan suited to symptoms and function.

Dynamic Health illustrates the following options for lateral hip pain. Ask which are appropriate, what support to use and how much to do; they are not a prescription for every painful hip.

Supported sideways leg movement

Stand upright with stable support for balance. Slowly move one leg out to the side and return without leaning the upper body.

Sit to stand

Use a stable chair at a suitable height. Rise to standing and lower yourself back with control, using support if advised.

Bridge

If lying exercise is suitable, lie on your back with knees bent and feet supported on the floor. Gently lift the pelvis and lower it again with control.

Agree with the physiotherapist on an acceptable symptom response. Report increasing pain, sleep disturbance or difficulty walking so that exercises and activity can be adjusted.

Preparing for physiotherapy and follow-up

Describe the exact location of pain, any injury, walking tolerance and which sleeping positions are difficult. Bring existing diagnoses or investigations and agree on goals you can track, such as a daily walk or getting up from a chair.

Our pain management physiotherapy page explains assessment and consultation preparation. If hip osteoarthritis has been diagnosed, the arthritis physiotherapy guide covers exercise support and coordination with medical care.

Common questions about hip pain

Is stretching always helpful for pain on the outside of the hip?

No. Some stretches compress sensitive lateral hip tendons and can aggravate symptoms. Ask about the cause and appropriate movements before adopting a general hip-stretching routine.

Can one exercise plan cover hip arthritis and tendon pain?

Exercise selection and progression should reflect the assessment, ability and goals. Neither the diagnosis name nor an online list determines the same programme for everyone.