Hip Pain

This guide is for educational purposes only, and should not be used as a substitute for professional medical advice, diagnosis, or treatment. The guidance here is general, and you should always listen to the advice of your personal healthcare provider.

A painful hip can feel particularly disruptive. It can make everything from walking, to sleeping, to getting out of a chair feel like a major challenge. It's easy to feel worried about moving it, in case you "make it worse."

But here’s the key message we want you to hear: for the vast majority of hip issues, consistent exercise isn't just safe—it's essential for long-term improvement.

This guide is your game plan. We're not going to try and diagnose the cause of your pain. Instead, we'll give you the tools and confidence to modify your workouts and keep building strength.

"What's Causing This?"

Hip pain can come with a lot of different, and sometimes confusing, labels. You may have been told you have:

• Osteoarthritis (OA)
• A labral tear
• Hip impingement (or FAI)
• Tendon problems (like tendonitis or tendinopathy)
• Bursitis
• Lateral hip pain (also called Greater Trochanteric Pain Syndrome, or GTPS)

...Or you might just have unexplained pain around the hip or groin.

Here's the truth: No matter what the label is, our strategy for managing it with exercise is essentially the same. Don't let a diagnosis paralyse you. Our focus is simple: find a way to keep moving productively.

Your Strategy: Keep Showing Up

Sticking with your workouts is a great way to manage hip pain. The strength, mobility, and fitness you build in the program are exactly what sore hips need.

Yes, even if you’ve been told you have "severe, bone-on-bone" hip osteoarthritis, the research is clear: strength exercise is beneficial and safe. It helps build muscle, support the joint and can significantly reduce pain.

Most aches and pains improve with time. Our job is to stay consistent and find a way to move that doesn't cause a major flare-up. This is where our motto "Do something rather than nothing" is your best friend.

What about those 'clicking' or 'grinding' sensations?

These noises can be alarming, but they are rarely a sign of damage. Often, it's just a tendon flicking over a bone, or some rough patches of cartilage rubbing (which is perfectly normal!). If it's not painful, you are safe to continue. If it's uncomfortable, simply use the modification strategies below.

Your 3-Step Modification Toolkit

Our goal is to find a level of exercise that feels "tolerable."

This is a key word for us. It doesn't mean "100% pain-free." A bit of discomfort (think 2-3 out of 10 pain) is often fine. "Tolerable" means you feel in control, and the exercise doesn't cause significant pain or leave you notably worse off later that day or the next morning.

Here are the 3 main ways to modify any exercise to make it feel tolerable:

1. Reduce the Weight: Use less weight or even just your own body weight. We can’t give you an exact number or ratio, just lower the weight a bit and see if it feels tolerable.
2. Reduce the Range of Motion: Don't go as deep in your squat or lunge. A shallower movement is still building strength!
3. Substitute the Exercise: Swap the problem exercise for a similar one that feels more tolerable (e.g., a sit-to-stand instead of a squat or lunge is our go-to, add cushions to your chair to raise you up higher which makes it easier for your hip).

Squats and lunges are often the exercise you’ll find hardest when dealing with hip pain. For a deep dive on adjusting these, see our squat modification guide:

Link: How to Modify Squatting and Lunging Movements

And if an exercise just isn't working for you today? It is okay to skip it. Just complete the rest of the workout. You can try re-introducing the exercise next week, starting with the easiest possible version.

When to See a Professional

While most hip pain responds well to this approach, there are a few signs that warrant a trip to your local doctor or physio for an in-person assessment:

• Constant or severe pain
• Pain that is progressively getting worse
• Pain during the night, especially if it wakes you up
• A specific recent trauma (like a fall or significant injury)
• Swelling, heat, or redness around the hip
• Pins and needles or numbness in your leg
• Difficulty putting weight on your leg

The Takeaway: You've Got This

A painful hip is frustrating, but it's very rarely a reason to stop your fitness journey. Think of it as a speed bump, not a stop sign.

Your game plan is simple:

• Embrace the motto: "Do something rather than nothing."
• Find your level of "tolerable."
• Use your 3-Step Modification Toolkit (Weight, Range, Substitute).

Want to Learn More?

We have a few videos which take a detailed look at specific hip conditions, check them out:

1. Hip arthritis deep dive. Education and exercises - https://youtu.be/LFLpo4tOnms
2. Pain on the outside of your hip (lateral hip pain AKA; hip bursitis, hip tendonitis, greater trochanteric pain syndrome). Education and exercises - https://youtu.be/bB77onn0jRk
3. Hip bone density (osteoporosis). Education and exercises - https://youtu.be/KYBKwqNfT-0