Hip tendonitis is irritation or inflammation of one of the tendons around the hip — the tough cords that anchor muscle to bone and allow the hip to move and stay stable. It is a common cause of hip pain, particularly in active people and those who have recently increased their activity, and it usually responds well to the right combination of rest from aggravating activity, hands-on care and graded exercise. At Back in Action in Penwortham, we care for people across Preston and Lancashire with tendon-related hip pain.
Understanding hip tendonitis
Several powerful muscles act on the hip, and each attaches to bone through a tendon. The tendons on the outer hip (the gluteal tendons), at the front (the hip flexor tendons) and around the joint all work hard during walking, running, climbing and changing direction. When a tendon is repeatedly overloaded — doing more than it has been prepared for — it can become irritated, painful and less able to tolerate load. This is broadly what we mean by hip tendonitis, though specialists increasingly use the term tendinopathy to reflect that the problem is one of overload and gradual change rather than simple inflammation.
The distinction matters because it shapes how the problem is best managed. Tendons generally respond not to complete rest but to carefully graded loading — gradually rebuilding their capacity to cope — which is why exercise is such an important part of recovery. It is a mechanical, manageable problem rather than a sign of anything serious.
What hip tendonitis can feel like
Symptoms depend on which tendon is involved, but commonly include:
- Pain on the outer side or front of the hip, often building gradually rather than suddenly
- Pain that is worse with activity such as walking, climbing stairs or running
- Tenderness over the affected tendon, sometimes uncomfortable to lie on
- Stiffness and pain after rest, easing a little as the area warms up
- A feeling of weakness or reluctance to load the hip fully
- Pain that has crept up gradually over weeks rather than appearing all at once
Tendon pain often follows a recognisable pattern, being worst when you first get going and after periods of higher activity, which helps point to the diagnosis. Many people describe a tendon that complains at the start of a walk or run, eases a little once warmed up, and then aches again later, particularly the following morning.
Common causes and risk factors
Hip tendonitis usually develops from overload rather than a single injury. Common contributors include:
- A sudden increase in activity, training or distance
- Repetitive activities such as running, walking or cycling
- Weakness or imbalance in the hip and buttock muscles
- Reduced activity followed by a return to demanding tasks
- The natural changes in tendons that come with age
Part of our assessment is identifying which tendon is involved and, importantly, what led to it being overloaded, so that recovery addresses the cause as well as the symptom. It is rarely just bad luck; usually there is a story of doing more, or doing something different, that the tendon was not quite ready for, and understanding that story helps prevent a repeat.
When to seek help
Tendon-related hip pain is not dangerous, but it can be slow to settle and is worth addressing rather than pushing through. Please seek prompt medical attention if your hip pain follows a significant injury or fall, if you cannot bear weight, or if the area is hot, swollen and red with a fever, which can suggest infection. Otherwise, it is worth seeking advice if the pain is persistent, limiting, or not improving as you would hope.
How long does it take to settle?
It is important to set realistic expectations with tendon problems, because they tend to take longer to settle than muscle strains — often a matter of weeks to a few months rather than days. This is not a sign that anything is seriously wrong; it simply reflects the way tendons respond to loading and rebuild their capacity gradually. The encouraging news is that, with a sensible, progressive approach, the great majority improve well. Patience and consistency with a loading programme tend to be far more effective than seeking a quick fix or resting until the pain has completely gone.
How chiropractic care can help
Chiropractors care for many people with tendon-related hip and joint pain. Following a thorough assessment, our hands-on, drug-free care may include soft-tissue work to ease tension around the affected tendon, mobilisation of the hip, pelvis and lower back where movement is restricted, and — most importantly for tendon problems — a carefully graded rehabilitation programme to rebuild the tendon’s capacity to cope with load. Because we are a multi-practitioner clinic, we can also draw on physiotherapy, which is particularly valuable here. We will always be honest about what care can realistically offer and refer you on where appropriate.
What to expect at Back in Action
Your first visit is mostly about understanding your hip pain. We will take a careful history — particularly any recent changes in your activity — and carry out a physical examination of the hip, pelvis and lower back, including tests of strength and movement. We will explain what we have found in plain language and discuss whether chiropractic care is appropriate.
You can read more on our new patients page, with current charges on the fees page. Because tendon problems respond best to a progressive approach over time, we will set out a realistic plan, explain your part in it, and review your progress as we go. We will also be clear that the goal is not simply to abolish the pain before doing anything, but to load the tendon sensibly so it becomes more capable — some manageable discomfort during rehabilitation is often acceptable and expected, and we will help you judge what is reasonable.
Helping yourself: self-care and recovery
Your own role is central in recovering from hip tendonitis:
- Reduce, rather than completely stop, the activities that are overloading the tendon
- Keep gently active and follow a graded strengthening programme consistently
- Avoid sudden spikes in activity, and increase loads gradually
- Be patient and consistent, as tendons reward steady effort over time
- Address contributing factors such as hip and buttock muscle weakness
- Resist the temptation to test it with painful activity to “see how it is”, which can set progress back
If you would like guidance tailored to you, we can build a safe, progressive exercise and self-care plan around your particular tendon problem.
Related conditions and treatments
Hip tendonitis is closely linked to hip pain, hip, groin and pelvis pain, trochanteric bursitis and other recurrent overuse injuries. The care we provide draws on approaches such as exercise and rehabilitation and chiropractic manipulation, and may form part of a wider plan alongside our chiropractic, physiotherapy and sports therapy services.
Take the first step
If tendon-related hip pain is getting in the way of your life, you do not have to simply put up with it. We are happy to talk it through and help you understand your options. You can get in touch to book an appointment, or to ask any questions before your first visit.