You’ve been sitting at your desk for a couple of hours, or perhaps relaxing on the sofa, and when you stand up to walk, your hips feel stiff and reluctant to move. Those first few steps can feel awkward, but after walking around for a minute or two, everything seems to loosen up.
Sound familiar?
Hip stiffness when you start walking is a common complaint, particularly as we get older or spend long periods sitting. Although it can be frustrating, it doesn’t necessarily mean there’s anything seriously wrong with your hips.
Understanding why it happens, and what you can do to help, is a useful place to start.
Why do my hips feel stiff when I start walking?
Your hips are designed for movement. They’re ball-and-socket joints that allow you to walk, bend, climb stairs and move your legs in different directions.
But when you remain in one position for a long time, the muscles and tissues around your hips can temporarily feel less comfortable moving.
When you first stand up, your hips need to adjust from being relatively still to supporting your weight and moving through each step.
There are several reasons why this transition might feel uncomfortable.
1. You’ve been sitting for too long
Think about how much time you spend sitting during an average day. Perhaps you’re working at a computer, driving, watching television or reading.
When you sit, your hips remain in a bent position. The muscles at the front of your hips, known as the hip flexors, stay in a shortened position while other muscles are relatively inactive.
This doesn’t automatically mean your muscles have become permanently tight or weak. However, spending long periods without changing position can contribute to a temporary feeling of stiffness.
What may help: Try getting up and moving every 30 to 60 minutes. Even a short walk around the room can help your hips feel more comfortable.
2. Your hip joints aren’t moving as freely
Your hip joints need a reasonable amount of mobility to allow you to walk comfortably.
Over time, changes in joint mobility can make certain movements feel more restricted. You might notice this when getting out of a car, putting on your shoes or taking your first few steps after sitting.
In some people, stiffness may be associated with osteoarthritis, a condition involving changes to the cartilage, bone and other tissues within a joint.
Hip osteoarthritis can cause pain, stiffness and reduced movement, particularly after periods of rest. However, not everyone with hip stiffness has arthritis, and symptoms alone cannot confirm the cause.
What may help: Gentle, regular movement can help maintain joint mobility. Walking, swimming and suitable mobility exercises are often useful options, depending on your symptoms.
3. The muscles supporting your hips need more strength
Your hips rely on several muscle groups working together.
Your gluteal muscles, around your buttocks, help stabilise your pelvis and support you when walking. Other muscles around your thighs and abdomen also contribute to balance and movement.
If these muscles aren’t as strong as they could be, everyday activities such as walking uphill, climbing stairs or standing up from a chair may feel more demanding.
You might notice that your hips feel particularly uncomfortable after a long day or when you begin walking after sitting.
What may help: Gradually strengthening the muscles around your hips can improve your ability to manage everyday activities. Exercises such as sit-to-stands, bridges and supported side leg raises may be appropriate, provided they are comfortable and suitable for you.
4. The discomfort may not be coming entirely from your hips
It’s easy to assume that if your hips feel stiff, the problem must be within the hip joints themselves.
However, discomfort around the hips can sometimes be associated with your lower back, pelvis or surrounding muscles.
For example, some lower back conditions can cause pain that spreads into the buttocks or outer hip. Similarly, problems affecting the tendons around the hip may cause discomfort when walking or lying on your side.
This is one reason why understanding exactly where you feel the stiffness, when it happens and which movements affect it can be helpful.
Why does hip stiffness sometimes improve after a few steps?
One of the most noticeable features of hip stiffness is that it can feel worse when you first get moving, then gradually ease.
This is sometimes called start-up stiffness.
Gentle movement can help your joints and surrounding muscles become more comfortable with activity. As you begin walking, your muscles start working and your joints move through their available range.
However, stiffness that improves with movement isn’t always harmless. Osteoarthritis and some inflammatory joint conditions can also cause stiffness after rest.
If your symptoms are becoming more frequent, lasting longer or affecting your normal activities, it’s worth having them assessed.
What can I do to ease hip stiffness when walking?
You don’t necessarily need a complicated exercise routine. Small changes throughout the day can sometimes make a noticeable difference.
Try these five simple ideas
- Break up long periods of sitting
Set a reminder to stand up regularly, particularly if you work at a desk. Walk around, make a drink or simply change position.
- Start walking gently
If your hips feel stiff when you first stand, begin with a few comfortable steps rather than rushing straight into activity.
- Practise standing up from a chair
Sit on a stable chair with your feet flat on the floor. Slowly stand up, then sit back down with control. Repeat a few times if comfortable.
This simple movement helps strengthen muscles involved in standing and walking.
- Keep your hips moving
Gentle hip movements, such as slowly lifting one knee at a time while holding a sturdy support, can help you maintain mobility.
Avoid forcing movements that cause sharp pain.
- Build strength gradually
Regular strengthening exercises may help support your hips over time. The right exercises will depend on your mobility, symptoms and general fitness.
If you’re unsure where to begin, a physiotherapist can help you choose an appropriate programme.
How can physiotherapy help with stiff hips?
If hip stiffness is becoming a regular problem, physiotherapy may help you understand what’s contributing to it.
At Luck’s Yard Clinic, physiotherapy can involve assessing your hip movement, muscle strength, walking pattern and how your symptoms affect everyday activities.
Your physiotherapist may recommend:
- Exercises to improve hip mobility
- Strengthening exercises for your glutes and surrounding muscles
- Advice on managing stiffness during work or daily activities
- A gradual plan for returning to walking, exercise or sport
- Hands-on treatment where appropriate
The aim is to help you move more comfortably and confidently, while addressing factors that may be contributing to your symptoms.
Can chiropractic treatment help with hip stiffness?
Chiropractic care may also be an option for some people experiencing hip stiffness, particularly when discomfort is associated with restricted movement or other musculoskeletal problems.
At Luck’s Yard Clinic, a chiropractor can assess how your hips, pelvis and lower back are moving and consider whether these areas may be contributing to your discomfort.
Depending on the findings, treatment may include appropriate manual therapy, movement advice and exercises.
Not everyone with hip stiffness needs hands-on treatment. Your chiropractor should discuss whether it is suitable for you and recommend further medical assessment if necessary.
When should I get my hip stiffness checked?
Occasional stiffness after sitting may settle with gentle movement, but you shouldn’t ignore symptoms that persist or become worse.
Arrange an assessment with your GP or an appropriate healthcare professional if:
- Your hip stiffness keeps returning or is getting worse
- You experience persistent pain in your hip, groin or buttock
- Stiffness is affecting your walking, sleep or everyday activities
- You notice a significant reduction in hip movement
- You experience prolonged morning stiffness, particularly with swelling or other joint symptoms
Seek urgent medical advice if your hip becomes suddenly very painful, hot or swollen, particularly if you also feel feverish or unwell.
If you have a fall or injury and cannot put weight on your leg, seek emergency medical assessment.
Don’t let those first few steps become a daily struggle
If you regularly find yourself taking a few uncomfortable steps before your hips begin to loosen up, it may be worth finding out why.
Sometimes, simple changes to your daily routine and a little targeted exercise can help. At other times, a professional assessment can identify areas of reduced mobility, muscle weakness or other problems that need attention.
At Luck’s Yard Clinic in Milford, Surrey, our physiotherapy and chiropractic teams can assess your symptoms and discuss treatment options that may help you move more comfortably.
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