by Melissa Macdonald (Physiotherapist)
If you’ve been dealing with an ache in your hip, groin or outer thigh, you’re far from alone. Hip pain is one of the most common presentations we see in physiotherapy — and one that’s frequently misunderstood, misdiagnosed, and unfortunately, ignored for far too long.
-1 in 4 Australians over 45 experience hip pain
-~60% of hip OA cases improve with targeted physio
-8 weeks is the average time to see meaningful improvement
Why hip pain is so often misunderstood
The hip is a deep ball-and-socket joint surrounded by multiple muscle groups, tendons, bursae, and a fibrocartilaginous ring called the labrum. Because of this complexity — and because pain from the lower back and sacroiliac joint frequently refers into the hip region — it can be genuinely difficult to work out what’s causing the problem without a thorough assessment.
“Pain in the buttock or outer hip after sitting is often mistaken for sciatica — but it’s frequently coming from the hip joint or surrounding tendons.”
The four most common hip conditions we treat
1. Greater trochanteric pain syndrome (GTPS)
This is the most common cause of lateral (outer) hip pain, particularly in women over 40. It involves the tendons and bursa on the outside of the hip and is aggravated by sitting with legs crossed, climbing stairs, and lying on the affected side. It responds very well to targeted loading exercises and load management.
2. Hip osteoarthritis
Gradual wear to the cartilage lining the hip joint causes a characteristic deep groin ache that worsens with activity and stiffness after rest. While osteoarthritis cannot be “cured,” physiotherapy consistently reduces pain, improves function, and can delay or avoid the need for joint replacement.
3. Labral tears
Common in younger, active adults, labral tears cause a sharp catching or clicking sensation in the groin. They’re often associated with femoroacetabular impingement (FAI) — a structural mismatch in the hip joint — and benefit from targeted rehabilitation focused on hip muscle control and load management.
4. Referred pain from the lumbar spine
Disc problems, facet joint irritation, and nerve root compression can all send pain into the hip, buttock, and thigh. This is why a comprehensive assessment — not just treating where it hurts — is so important.
When should you see a physiotherapist?
As a general guide, if hip pain has been present for more than two weeks, is limiting your daily activities, waking you at night, or hasn’t improved with rest, it’s worth getting assessed. The earlier you seek help, the better the outcome tends to be.
“Pain that has been present for less than three months responds fastest to physiotherapy. Don’t wait until it becomes severe.”
What does physiotherapy treatment involve?
After a thorough assessment to identify the source and drivers of your pain, your physiotherapist will create a personalised treatment plan. This typically includes hands-on manual therapy to improve joint mobility, a progressive strengthening program for the hip and surrounding muscles, education around activity modification, and guidance on returning to sport or exercise safely.
Most people start to notice meaningful improvement within four to eight weeks of consistent rehabilitation.
Ready to take the first step?
At Pottsville and Cabarita Physio, we specialise in diagnosing and treating hip conditions for people of all ages and activity levels.