Too Sore to Stroll? An MD Reveals How To Soothe Hip Joint Pain When Walking

Hip joint pain when walking can turn even the simplest activities into daunting tasks, overshadowing the freedom of movement we often take for granted. Understanding how to ease the discomfort can help you regain comfort and mobility. Here, we asked an expert to break down the five self-care tips that can make the biggest difference.

What causes hip joint pain when walking?

“Hip joint pain is typically categorized as pain originating from inside the hip joint and pain from the surrounding soft tissues,” says Dena Barsoum, MD, of the Hospital for Special Surgery in New York City. The hip joint, a ball-and-socket structure cushioned by cartilage, is one of the body's largest weight-bearing joints and plays a crucial role in our mobility, she explains.

Common causes of hip joint pain include osteoarthritis, which involves the breakdown of cartilage; tendonitis, the inflammation of tendons; bursitis, the swelling of fluid-filled sacs cushioning the joint and labral tears, which are injuries to the ring of cartilage around the hip socket.

“As we age, it becomes more common, especially in women, due to hormonal changes around menopause that can affect joint, muscle and bone health,” Dr. Barsoum adds.

How to ease hip joint pain when walking

No matter the specific cause of your hip joint pain, these tips can make walking easier and more comfortable.

1. Strengthen your hips

Building muscle strength around the hip is one of the most effective ways to ease and prevent hip joint pain when walking, says Dr. Barsoum. And one of the best moves to try is squats, she says.

Start with 10 squats, three times per week. Gradually increase that number as your strength and tolerance improve, suggests the Arthritis Foundation. Using a wall for support can help maintain proper form and reduce the risk of knee injury. “The key is to imagine sitting back into a chair," Dr. Barsoum says. "You're sticking your butt out to the back and lowering yourself down as if you were going to sit down into a chair." For a visual guide, check out the video below.

Walking, using an elliptical machine and running are also good for hip strength. Just be careful not to push through pain, or you may put yourself at risk of injury. “Use your body as a guide,” says Dr. Barsoum. “Let's say you want to go out for a walk and your hip is feeling good, then that's a good time to go for a walk or run.”

Often, a doctor will recommend physical therapy to create a personalized exercise plan tailored to your specific needs, she adds.

2. Maintain a comfortable weight

Maintaining an optimal weight can reduce the burden on your hips, says Dr. Barsoum. That's because excess pounds put additional stress on the hip joints. Research published in Arthritis & Rheumatism found that losing just one pound removes four pounds of pressure from the knee. And we can only imagine the same relief would be felt in your hips.

“There’s no specific number on the scale to aim for, as a healthy weight varies for each person,” Dr. Barsoum explains. “It means being active and exercising, and also monitoring what you're taking in in terms of food, such as limiting highly-pressed sugars.”

3. Consider OTC pain relievers

Most people can take over-the-counter NSAIDs (ibuprofen, aspirin and naproxen) or acetaminophen (Tylenol) for hip pain when walking. “Tylenol is a good medication to start with,” Dr. Barsoum says. Anti-inflammatory medicines like Advil and Aleve can also be helpful, too, but should be taken with food to avoid stomach upset. If you have stomach sensitivity or issues with your kidneys or heart, consult your doctor before using these medications.

4. Try turmeric

A vibrant yellow spice, turmeric is known for its anti-inflammatory and antioxidant properties. That's largely due to its active component, curcumin, which a study in Current Pharmaceutical Biotechnology found to be wound healing. “It can come in a pill or a liquid," Dr. Barsoum says. "You can add it to what you're cooking or you can put it in a smoothie. It's a low-risk thing. It doesn't interact with other medications, but it can thin the blood a little bit.” One to try: Nature’s Nutrition Turmeric Curcumin Supplement.

5. Supplement with fish oil

Fish oil supplements may improve stiffness, tenderness and overall joint pain. Thanks go to the anti-inflammatory properties of omega-3 fatty acids. These beneficial compounds reduce inflammatory molecules, improve joint lubrication and may slow cartilage breakdown. One to try: Nature Made Fish Oil.

Dr. Barsoum also suggests trying Co-enzyme Q10, a supplement often associated with protection from heart disease. A study in PLOS ONE found that animals fed CoQ10 had reduced cartilage breakdown and fewer inflammatory markers. General recommendations fall within the range of 100–300 mg of CoQ10 per day. One to try: Doctor's Best High Absorption CoQ10.

When to see a doctor about hip joint pain when walking

If pain persists despite these measures, consult a healthcare professional. “Injections can be considered if conservative treatments don’t work,” says Dr. Barsoum. She notes that corticosteroids are often considered to ease pain, but won’t solve the underlying issue.

For severe cases of osteoarthritis, hip replacement surgery is often recommended, she adds. “When a patient comes in, we try to isolate and understand what's the cause of symptoms so that we can recommend the most appropriate treatment.”

For more ways to ease aches in your hips, legs and back:

Your Back Pain May Actually Be Caused by Uneven Hips — And These Exercises Can Help

Pain Doctors Share Natural Ways to Dodge Lower Back Pain When Walking

Tired, Achy Legs? Here Are 4 Tips To Ease Peripheral Artery Disease Symptoms

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.