Common Causes of Hip Pain
Hip pain is common, particularly as you get older. There are several possible causes, such as an injury or a longer lasting condition like arthritis. There are things you can do to ease pain at home but if the pain is severe or is not getting better, it’s advisable to get help from your doctor to determine exactly why you are experiencing hip pain.
A fall or injury might be an obvious cause of hip pain, but some types of hip pain might only develop after exercising or moving.
And there are some types of hip pain, that might feel worse in the morning after you wake up, or after you’ve been resting.
Let’s focus on the types of hip pain that might be more commonly felt in the morning or after resting:
Hip pains in the morning
Rheumatoid Arthritis
People with Rheumatoid arthritis (RA) will often experience pain and stiffness in the mornings and after being inactive.
Rheumatoid arthritis (RA) is a condition that causes your immune system to attack healthy body tissue that surrounds your joints. This causes the covering of your joints to become sore and inflamed, releasing chemicals that can damage cartilage, tendons, ligaments and bones. RA mainly affects the joints, often starting with smaller bones such as those in the feet and hands. It causes swelling, stiffness, and a throbbing, aching pain in your joints. Joints can also feel hot and tender to the touch.
Osteoarthritis
Stiffness associated with Osteoarthritis (OA) tends last for 30 minutes, first thing in the morning or worsens the more you move your joints. Symptoms of OA are different to RA, in that you might not experience stiffness or pain in the morning with OA, or the joint stiffness will usually wear off after 30 minutes. Joint stiffness that lasts longer than 30 minutes in the morning, may be a sign of RA.
Osteoarthritis (OA) is a condition that affects the joints, where the protective cartilage on the ends of your bones breaks down, which can cause pain, swelling and difficulty with moving the joint. OA can also cause swelling and redness on affected joints. OA commonly affects the hips, knees and small joints of the hands. It’s more common in people over the age of 45.
Greater Trochanteric Pain Syndrome
Greater trochanteric pain syndrome (GTPS) is a painful condition affecting the hips and the outside of your upper thighs. The greater trochanter is the protruding part of the bone at the top of your thigh bone (femur). GPTS occurs when the soft tissues that go over this protruding bone, are either inflamed or injured.
GPTS, also known as trochanteric bursitis, is a condition that affects roughly 1 in 300 people per year and is most common in women between the ages of 40 and 60. It can also occur in younger runners, footballers and dancers.
If you have GTPS, you can feel pain when sleeping or lying on your side at night or when you get out of a chair or bed.
Ways to Reduce Hip Pain
Here are some more ways you can reduce hip pain:
- Don’t stop physical activity completely but try not to put excessive strain on your sore hip. Regular, low intensity and low-impact exercises including swimming, cycling or walking and stretches, may help.
- Use an ice pack or bag of frozen vegetables wrapped in a tea towel, on your hips for up to 20 minutes every 2 to 3 hours)
- Heat therapy in the form of a hot water bottle wrapped in a towel or a heat pack applied to hip from delayed onset muscle soreness (DOMS) or OA, may also be helpful.
- Massage or manual therapy with a physiotherapist may help to ease stiffness or pain.
- Painkillers to ease short term pain such as paracetamol, may help for some people or a painkiller with anti-inflammatory properties like ibuprofen. A gel, cream or medicated plaster containing ibuprofen, can be helpful for hip pain, or you can take ibuprofen tablets if required.
- Try wearing comfortable, well cushioned, shock-absorbing shoes, with low or no heels.
- If you are overweight, losing weight can help to reduce strain on your hips.
- Avoid standing for long periods if you have GTPS and try to put equal weight on each leg.
- Try to avoid sleeping on your painful side or place a pillow between your knees to help reduce pain.
When to see your doctor
If you experience any of the following, make an appointment to see your doctor:
- You’re unable to do your normal activities because of hip pain, or it’s affecting your sleep
- Your hip pain is getting worse or keeps coming back
- Your hip pain has not improved after treating it at home for 2 weeks or you have hip stiffness for more than 30 minutes after waking up
Exercise to help with Hip Pain
Gentle hip stretching exercises, can help hip conditions and to ease pain. A physiotherapist can also help guide you with an exercise program suited to you and your condition.
If you choose to exercise at home, start slowly and build gradually if you haven’t exercised for a while or you’re new to exercise. Drink small sips of water during your exercise and do your exercises in an area where you have enough space around you to avoid injury. These are some exercises you can try at home:
Hip Abduction
Stand up straight and hold on to something like a chair or countertop for support, if you need it. Position the support on one side of your body, using just one arm to help you.
Then, lift the opposite leg outwards holding there for 5 seconds, and lower it again to the ground. Repeat 5 times on each side.
You can also do this exercise lying on your side.
Hip Flexion
Stand up and hold on to something if you need to, using just one arm. Lift one knee up towards your chest and lower your leg back down. Repeat 5 times on your one leg to start and then switch sides. Avoid raising your knee above your hip if you feel pain.
Hip Extension
Stand up straight, holding on to something if you need to. Move one leg up behind you, keeping your knee straight, and then return it back next to your other leg. Do not lean forward and keep your back upright. Repeat 5 times per side at first.
Bridge
Lie on your back and bend your knees. Place the soles of your feet on the floor. Squeeze the muscles in your buttocks and slowly lift your hips and buttocks off the floor. Hold for 5 seconds. Slowly lower back down to the floor.
External Hip Rotation
Sit on the floor, taking care to not sit on your tailbone. Sitting upright, keep your knees bent and place the soles of your feet together. Using your hands, gently press your knees down towards the ground until you feel a stretch. Hold for about 10 seconds and then relax. Repeat 5 to 10 times.
You can also perform another variation of this stretch activity. Simply lie on your back with your soles together and knees apart. Hold this stretch for 10 seconds and repeat up to 10 times.
Knee Lift
Lie on your back with your legs out straight. Then, lift one leg, bend your knee and pull your knee to your chest until you feel a stretch. Hold the stretch for 10 seconds and lower your leg back down to the ground. Repeat with the other leg. Perform this stretch 5 to 10 times per leg.
FAQs
Why do my hips hurt when I wake up?
There are many reasons why you can develop hip pain in the morning after sleeping. It could also be caused by a condition such as:
- Osteoarthritis
- Rheumatoid arthritis
- Greater trochanteric pain syndrome (GTPS)
How can ease hip pain after sleeping?
You can help to reduce your hip pain in the morning by doing various exercises and stretches. A physiotherapist can also suggest effective exercises and stretches you can do.
Taking a pain killer such as ibuprofen tablets or a rubbing gel or cream containing ibuprofen, can help ease morning hip pain.
Can sleeping on your side cause hip pain?
Sleeping on your side can make hip pain in the morning worse. It’s best to sleep on your back. If you must sleep on your side, put a pillow between your knees.
What painkillers can help with morning hip pain?
Paracetamol may help for some people or a painkiller with anti-inflammatory properties like ibuprofen can be helpful for many types of hip pain. A gel or cream containing ibuprofen, can be applied on the skin (topical), or you can take ibuprofen tablets if required.
This article is for general information only and not intended as a substitute for medical advice. All information presented on these web pages is not meant to diagnose or prescribe. In all health-related matters, always consult your healthcare professional.
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