Hip pain explained – from running niggles to everyday stiffness

Published 1 May 2026

You go to bed, settle onto your side, and within minutes you’re shifting again – that familiar ache in your hip just won’t let you get comfortable. Or perhaps you stand up after a long meeting and feel stiffness on the outside of your hip. Maybe it shows up halfway through a run, or when getting out of the car.

Hip pain has a way of creeping into everyday life, and often into your sleep too.

At the Hub, we regularly see runners, desk workers and active adults dealing with hip discomfort that starts as a mild niggle but gradually becomes harder to ignore. One of the most common frustrations people report is not being able to lie on their side at night without pain.

The good news is that, in most cases, there are clear and manageable reasons behind these symptoms.

What’s actually going on in your hip?

The hip is a large ball-and-socket joint designed to tolerate repeated load from walking, running, squatting and daily movement. It relies on a combination of joint structure, muscle strength and tendon capacity to function well.

Surrounding the joint are key muscles, particularly the gluteals, which help stabilise your pelvis and control movement. These muscles and their tendons absorb and manage load every time you move.

When pain develops, it is often because these tissues are being asked to do more than they are currently prepared for, or they are being exposed to load in a way they are not tolerating well.

There are several conditions we commonly see that can contribute to hip pain.

Gluteal tendinopathy

Gluteal tendinopathy is one of the most frequent causes of pain on the outside of the hip. People often describe:

• A deep ache on the outside of the hip
• Pain when lying on that side in bed
• Discomfort when standing from sitting or walking uphill

If lying on your side is uncomfortable, this is often a key sign. The compression of the tendon against the side of the hip in this position can irritate already sensitive tissue.

These tendons help control your pelvis when you stand on one leg – something that happens with every step. When load increases too quickly, or the tendons are exposed to prolonged compression (like side lying), they can become reactive.

Femoroacetabular impingement (FAI)

Femoroacetabular impingement occurs when the ball and socket of the hip do not move together as smoothly as they could. This may create a pinching or catching sensation, particularly in deeper hip positions.

You might notice:

• Pinching at the front of the hip
• Discomfort with squatting or lunging
• Pain with prolonged sitting
• Stiffness getting in and out of a car

Not everyone with these structural changes experiences pain. Symptoms are often linked to how the hip is being used and loaded rather than the structure itself.

Other conditions we often see

Hip pain is not always caused by one single issue. Other conditions can present in a similar way or alongside the above:

• Piriformis syndrome – irritation of the piriformis muscle deep in the buttock, sometimes causing pain into the glute or down the leg
• Greater trochanteric bursitis – irritation of the fluid-filled bursa on the outside of the hip, often linked with tenderness and discomfort when lying on that side
• Hip osteoarthritis (OA) – age-related joint changes that may cause stiffness, reduced range of movement and activity-related discomfort

These conditions can overlap, which is why a clear assessment is important to guide the right approach.

Common myths about hip pain

A common concern is that hip pain means something is ‘wearing out’ or permanently damaged. Research shows that many structural changes – including those seen in hip impingement and osteoarthritis – are also present in people with no pain at all.

Another misconception is that rest is the best solution. At the Hub, we often see that complete rest for long periods can make symptoms more persistent. Tissues become less tolerant to load, so when you return to activity the hip may feel even more sensitive.

The goal is not to stop moving. It is to find the right level and type of movement for your current capacity.

What does the evidence and clinical experience tell us?

Modern research consistently highlights that tissues respond and adapt to load. Too much load too quickly can lead to irritation. But too little load over time can reduce strength and resilience.

For conditions like gluteal tendinopathy, progressive strengthening and careful load management are well-supported treatment approaches. Similarly, in hip osteoarthritis, exercise and strength work are key components of improving pain and function.

At the Hub, we often find that hip pain is influenced by a combination of factors:

• Sudden increases in activity or training
• Reduced strength around the hip
• Prolonged positions, such as sitting or side lying
• Changes in routine or recovery

Addressing these factors together tends to be far more effective than focusing on one in isolation.

Practical steps to help your hip

If your hip is becoming uncomfortable – especially if it’s affecting your sleep – there are some simple and effective strategies you can start with:

Build strength around the hip

Strength remains one of the most effective ways to improve hip resilience. Common starting exercises include:

• Glute bridges
• Side-lying leg raises (within a comfortable range)
• Clamshells

These target the muscles that support and control the hip during movement.

Keep mobility comfortable and controlled

Gentle mobility can help reduce stiffness, particularly for those with more joint-related symptoms. Focus on controlled movements rather than forcing range:

• Hip flexor stretches
• Figure-4 stretches
• Slow, controlled rotational movements

Modify your sleeping position

If lying on your side is painful:

• Try placing a pillow between your knees to reduce pressure on the hip
• Consider lying on your back for short periods if comfortable
• Avoid lying directly on the painful side where possible

Small changes here can make a noticeable difference to night-time discomfort.

When should you get your hip checked?

It’s worth seeking professional input if:

• Pain is affecting your sleep consistently
• Symptoms persist for several weeks
• You experience catching, locking or sharp pain
• Pain travels down the leg or is associated with numbness or tingling

These don’t necessarily indicate serious issues, but they suggest that a more individualised plan would help.

Takeaway

Hip pain is common, and while it can be frustrating – especially when it starts to affect your sleep – it is usually manageable.

Whether it’s gluteal tendinopathy, hip impingement or another related condition, the key is understanding how your hip is being loaded and how to gradually build its capacity.

You don’t need to stop moving. In most cases, you just need the right plan. Addressing a small niggle early can make a big difference – helping you stay active, comfortable and confident in the long term.

How we can help at the Hub

At the Rehab Hub, we take a whole-body approach to hip pain. Rather than focusing only on the painful area, we assess how your hip works within the wider system – including your lower back, pelvis and movement patterns.

We commonly help patients who:

• Cannot lie on their side comfortably
• Have persistent niggles during running or exercise
• Feel stiff or restricted in daily activities

Your assessment allows us to understand what’s driving your symptoms. From there, we build a tailored plan that may include:

• Progressive strength training
• Load management strategies
• Movement and technique adjustments
• Advice around sleep and daily habits

We guide you step by step, helping you build confidence in your movement and return to the activities you enjoy.