Hip Tendon and Muscle Injuries
Strains and overuse injuries affecting the muscles and tendons around the hip, from a mild niggle to a more significant tear.
On this page
See a doctor now if you have:
- Sudden severe pain
- Inability to bear weight
- Fever with joint pain
- Numbness
- Loss of bladder or bowel control
- Recent trauma
The muscles and tendons around the hip — including the hip flexors, glutes, and adductors — can be strained by a sudden movement, or gradually irritated through repetitive load. These injuries range widely in severity, from a mild ache to a more significant tear.
Common patterns
- Sudden strains, often linked to a specific movement like sprinting, changing direction quickly, or an awkward step, causing sharp pain at the time.
- Overuse tendinopathy, which tends to build gradually with repetitive activity, and is often felt as a dull ache that worsens with continued use.
- Pain that’s localised to a specific muscle or tendon, sometimes with tenderness when pressed directly.
What commonly helps
For milder strains, relative rest, gradually returning to activity, and addressing any underlying strength or flexibility imbalances are commonly recommended. Gluteal and hip flexor tendinopathy often responds to a graded loading programme guided by a physiotherapist, rather than complete rest alone.
When it needs more than self-care
A sudden, significant tear — sometimes with bruising, marked weakness, or an inability to bear weight — is different from a mild strain and deserves prompt assessment. Pain that isn’t settling with sensible self-care after a couple of weeks is also worth a clinical opinion.
Getting started safely
If you’re returning to exercise after a strain, see what to know before starting a new routine for general guidance on safe progression.
One thing to do today
Pick one thing from this page and try it today — small and consistent beats occasional and intense.
Sources
- Placeholder — full citation pending clinical review — To be replaced with a peer-reviewed source before this page leaves draft status.
Related reading
Hip Anatomy Explained
A closer look at the bones, cartilage, muscles, and tendons that make up the hip joint, and how they work together.
Hip Bursitis
Irritation of one of the small, fluid-filled sacs that help reduce friction near the hip. Pain may be more noticeable when lying on the affected side.
Hip Fractures
A break in the upper part of the thigh bone, most often linked to a fall, that needs prompt medical attention — general education on what to know.
Hip Impingement (Femoroacetabular Impingement)
A pattern where the ball and socket of the hip don't glide past each other quite as smoothly as expected, which can cause pinching pain with certain movements.
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