Why Does My Hip Hurt When I Walk? Here's What Might Be Going On
You’re halfway through your usual walk.
It’s not a power session. Just a steady loop around the block to clear your head.
And then—there it is. That ache in your hip. Again.
You try shifting your weight, slowing your stride, maybe even cutting the walk short.
But the question lingers:
Why does my hip hurt every time I walk?
The short answer: Your hip’s trying to tell you something.
Pain is a signal—not a diagnosis. And when it shows up while you’re walking, it usually means one of two things:
Something in your hip isn’t moving quite right
Something else in your body is overworking to make up for it
Let’s unpack that a little.
1. Tight or Imbalanced Muscles Around the Hip
The hip joint is surrounded by muscles that help you move forward, keep your pelvis level, and stabilise your legs.
If those muscles are tight, weak, or working unevenly, it can pull your hip out of balance. That can lead to:
A dull ache deep in the joint
A pinching or sharp sensation at the front
A feeling like your leg’s not swinging properly
We often see this in people who sit a lot, or have started walking more without building up gradually.
2. Hip Bursitis or Inflammation
There are small fluid-filled sacs around your hip joint called bursae. They reduce friction as you move.
But if one of them gets irritated (often from repetitive movement or overuse), it can cause pain that flares up while walking—especially on slopes or stairs.
It usually feels like a sharp pain on the outer side of your hip.
3. Referred Pain from the Lower Back
Here’s where it gets sneaky.
Not all hip pain starts in the hip. Sometimes, issues in your lower back—like disc irritation or nerve compression—can cause pain that travels down into the hip or buttock area.
You might feel:
A deep, radiating ache
Tingling or numbness
Pain that worsens after standing or walking for a while
4. Hip Joint Wear and Tear (Arthritis)
If your hip pain’s been creeping in over time, and tends to feel stiff in the morning or after resting, it could be related to joint wear.
We’re not talking about “old age” here. Even younger adults can develop early signs of wear if the joint isn’t moving efficiently.
You might feel:
Stiffness
Catching or grinding
Pain that settles as you warm up, then flares again later
5. Poor Movement Patterns
Sometimes the pain isn’t about the hip at all—it’s about how you move.
Your walking pattern (or gait) might be putting stress on your hip without you realising it. Maybe one leg’s doing more of the work. Maybe your feet roll in too much. Or maybe your glutes are taking the day off.
These small imbalances, repeated over thousands of steps, can start to add up.
What Can You Do About It?
The good news? Hip pain with walking is rarely something you just have to live with.
A physio can help by:
Assessing how you move—your stride, posture, and muscle control
Identifying what’s overworking and what’s underdoing it
Creating a plan to reduce pain and build long-term strength
Often, the answer isn’t rest—it’s the right kind of movement.
Targeted exercises, hands-on treatment, and sometimes simple changes in how you walk can make a world of difference.
Final Thought
Your hips were built to move.
If pain is stopping you from enjoying something as simple as a walk, don’t wait for it to get worse.
At Belconnen Physio, we’ll help you find the why behind the pain—and more importantly, what to do next.
Because every step should feel easy again.
