Hip pain can make everyday activities — from walking and climbing stairs to exercising, running, or simply getting out of a chair — more difficult than they should be.

Whether your hip pain started after an injury, developed gradually, or has been bothering you for months, understanding what may be contributing to your symptoms is an important first step toward recovery.

At Evolution Physio in Okotoks, Alberta, we help people with hip pain get back to the activities they enjoy through personalised assessment,  evidence informed treatments, education, and rehabilitation.

Hip pain can have many different causes. It may come from the hip joint itself, the muscles and tendons surrounding the hip, or even the lower back.

Some common causes include:

Hip osteoarthritis can cause pain, stiffness, and reduced mobility around the hip joint.

You may notice symptoms when:

• Walking for longer periods 
• Going up or down stairs 
• Getting in and out of a car 
• Putting on socks or shoes 
• Standing up after sitting 
• Exercising or playing sport 

A diagnosis of osteoarthritis doesn't mean you need to stop moving. In fact, appropriate exercise and progressive strengthening are important components of managing hip osteoarthritis.

The muscles and tendons around your hip can become painful when they are exposed to more load than they are currently able to tolerate.

This can happen after:

• Increasing your running or walking 
• Starting a new workout program 
• Returning to exercise after time away 
• Increasing your gym training 
• Repetitive work or sporting activities 

The pain may be felt at the front, side, or back of the hip depending on the structures involved.

Pain on the outside of the hip is common, particularly in active adults. It can involve the tendons and muscles around the outside of the hip and may sometimes be referred to as "hip bursitis."

You might experience pain when:

• Lying on your side 
• Walking or running 
• Standing on one leg 
• Climbing stairs 
• Getting up from a chair 

Some people experience pain toward the front of the hip or groin, particularly during movements that involve deeper hip flexion.

Squatting, sitting for prolonged periods, or certain sporting movements may aggravate symptoms.

It's important to remember that imaging findings don't always directly correlate with pain. A physiotherapy assessment looks at the whole picture — your symptoms, movement, strength, activities, and goals.

The location of your pain can provide useful information, but it doesn't necessarily tell us exactly what is causing it.

Front of the hip or groin:
May involve the hip joint or surrounding muscles and tendons.

Outside of the hip:
Often associated with the muscles and tendons around the lateral hip.

Buttock or back of the hip:
Pain can sometimes involve the hip, pelvis, or lower back.

This is one reason why an individual assessment is valuable. Pain around the hip isn't always coming from the hip joint itself.

Not necessarily.

While temporarily modifying activities that significantly aggravate your symptoms can be helpful, completely stopping movement isn't always the best approach.

Your body needs appropriate loading to maintain and build strength.

Your physiotherapist can help you determine:

• Which activities you can continue 
• Which activities may need modification 
• How much exercise is appropriate 
• How to gradually increase your activity 
• How to safely return to your sport or hobbies 

The goal isn't simply to avoid pain. The goal is to gradually build your capacity so your body can handle the activities you want to do.

At Evolution Physio in Okotoks, we take the time to understand your symptoms and how they're affecting your life.

Your assessment may include looking at:

• Hip and lower-back movement 
• Strength and muscle capacity 
• Balance and coordination 
• Walking or running mechanics 
• Your current exercise and activity levels 
• Previous injuries 
• Factors that may be contributing to your symptoms 

From there, we'll develop a treatment and rehabilitation plan based on your goals.

Exercise is an important part of rehabilitation for many types of hip pain.

Your program may include exercises designed to improve:

• Hip strength 
• Glute strength 
• Core strength 
• Leg strength 
• Balance 
• Mobility 
• Overall tolerance to activity 

Your exercises will be progressed as your strength and confidence improve.

Depending on your individual presentation, hands-on treatment may be used to help manage pain and improve movement.

At Evolution Physio, we combine hands-on treatment where appropriate with active rehabilitation, helping you develop the strength and capacity needed for longer-term results.

Knowing why your hip hurts and what you can do about it can make recovery much less frustrating.

We'll help you understand your symptoms and provide practical advice about exercise, activity modification, and returning to the activities that matter to you.

You may benefit from an assessment if your hip pain:

• Hasn't improved after a few weeks 
• Is interfering with your workouts 
• Is preventing you from running or playing sport 
• Is affecting your sleep 
• Makes everyday activities difficult 
• Keeps coming back 
• Is gradually getting worse 
• Has made you nervous about moving or exercising 

You don't need to wait until your pain becomes severe before getting it assessed.

Hip pain shouldn't automatically mean giving up the activities you enjoy.

Whether you're trying to get back to running, return to the gym, keep playing sports, enjoy the Alberta outdoors, or simply move comfortably through your day, the right rehabilitation plan can help.

At Evolution Physio in Okotoks, we work with you to understand your pain, improve your physical capacity, and build confidence in your movement.

Ready to take the next step? Book an assessment with Evolution Physio in Okotoks and let's get you moving forward.