Hip pain can make everything harder: getting out of the car, climbing stairs, sleeping on your side or sitting through a long workday. While some hip pain comes from the joint itself, a lot of it involves the muscles and tendons around the hip. That’s where massage can help.
Common Muscle-Related Causes of Hip Pain
Tight hip flexors
Sitting for hours keeps the hip flexors (including the iliopsoas) in a shortened position. Over time they can tighten, pull on the pelvis and contribute to both hip and low back pain.
Piriformis and deep rotators
The piriformis sits deep in the buttock. When it’s tight, it can irritate the sciatic nerve and cause pain that mimics sciatica. Learn more in Sciatica vs. Piriformis Syndrome.
Glute and IT band tension
Runners, cyclists and people who stand all day often build tension along the outer hip and thigh. See our guide to IT band syndrome in cyclists.
Bursitis and tendon irritation
Pain on the outside of the hip, especially when lying on that side, can be related to irritated tendons or bursae. These should be evaluated by a healthcare provider; massage around the area may help muscle tension that contributes to it.
How Massage Can Help Hip Pain
- Releasing tight hip flexors, glutes and deep rotators
- Easing tension in the low back and thighs that pulls on the hip
- Improving range of motion so walking and sitting feel easier
- Identifying muscle imbalances that keep the problem coming back
At Focused Care, hip pain is often treated in a medical massage or orthopedic massage session, which starts with an assessment of your posture and movement.
Simple Stretches to Try Between Sessions
- Kneeling hip flexor stretch: half-kneel, tuck your tailbone and shift forward gently. Hold 30 seconds per side.
- Figure-four stretch: lying on your back, cross one ankle over the opposite knee and draw the legs in.
- Glute bridges: strengthen the glutes to support the hip.
Stop any stretch that causes sharp pain, and ask your therapist for stretches suited to your body.
When to See a Doctor
See a healthcare provider for hip pain after a fall or injury, pain with fever, sudden swelling, inability to bear weight, groin pain that won’t go away, or pain at night that wakes you. If you’ve had a hip replacement, read massage after knee or hip replacement and check with your surgeon first.
Related Reading
This article is for general education and is not medical advice. If you have a medical condition, recent injury or surgery, or you are pregnant, check with your healthcare provider before booking a massage.
Book Your Session at Focused Care
Focused Care Therapeutic Massage is located at 274A Granite Run Dr, Lancaster, PA 17601. Learn more about our medical massage, book online, or call or text (717) 725-9670.
