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Hip & groin pain — causes, fixes & when to see a physio

Hip and groin pain is common, and most of it can be helped with the right exercise and a few practical changes. Whether it’s stiffness and a deep groin ache when you walk, pain on the outside of your hip that stops you lying on that side, or a pulled groin from football, we’ll help you understand what’s going on and get you moving again.

Book onlineCall 0115 972 1319
Older woman pausing on a walk in the park with her hand on her hip

Quick answers

  • Should I rest it?

    Keep moving if you can, but don’t overdo it. Cut back on what aggravates it for a while, avoid low chairs and heavy carrying, and build activity back up gradually.

  • Do I need an X-ray or scan?

    Usually not. Hip arthritis is normally diagnosed from your symptoms and an examination, and X-ray changes often don’t match how much it hurts. Scans are used after an injury or when something doesn’t add up.

  • How long until it improves?

    Many new hip problems start to settle within about 6 weeks. Pain on the outside of the hip can take months of steady rehab, and arthritis is long-term, though exercise can make a real difference.

Common symptoms and patterns

  • A deep ache in the groin or thigh when you walk, with stiffness first thing or after sitting.
  • Pain on the outside of the hip that’s worse lying on that side, on stairs or getting out of the car.
  • Sudden groin pain during sport, especially kicking, sprinting or changing direction.
  • A pinching pain in the groin when you bend your hip or sit for a long time, sometimes with clicking.
  • Hip, thigh or knee pain or a limp in a child or teenager, which should always be checked by a GP.

Try this now: safe self-care

Do

  • Keep moving, but don’t overdo it: pace your day and build activity back up gradually.
  • Raise low seats, wear comfortable shoes with a soft, cushioned sole, and use a handrail on stairs.
  • Use ice wrapped in a towel for up to 20 minutes, and paracetamol or ibuprofen gel if they suit you.

Avoid (for now)

  • Low chairs, sitting with your legs crossed, and long spells in one position.
  • Carrying heavy loads, and lying on the painful side.
  • Playing on through sharp groin pain.

If you’re unsure, book an assessment — we’ll tailor this to your goals.

Book an assessment

When to see us

  • Hip or groin pain that hasn’t improved after 2 weeks of looking after it at home.
  • Pain that’s stopping you sleeping, walking or doing your usual activities.
  • Pain that keeps coming back, or a groin injury that’s keeping you out of sport.

Ready to get moving?

Same-week appointments at Long Eaton, Pride Park, and Kedleston Road. Prefer to be seen at home? We also offer home visits across Nottingham & Derby. Book an appointment online or call 0115 972 1319.

Book onlineCall 0115 972 1319

What our Hip & groin patients say

What our patients say

  • Pamela H.

    2 months ago on Google

    After having a hip replacement I was left weak and still struggling to drive after 3 months. I went to Impact and saw Krishna. He has helped me enormously giving me strengthening and stretching exercises. Very professional service and I would highly recommend.

    Google review of Long Eaton

    Read Pamela H.’s review on Google (opens in a new tab)

  • Peter G.

    3 months ago on Google

    I went to Chris at impact physio following hip resurfacing surgery with an aim to get running again. couldn't recommend Impact highly enough, all physio sessions, advice and exercises have really helped me get back to full fitness

    Google review of Long Eaton

    Read Peter G.’s review on Google (opens in a new tab)

  • Josh P.

    1 year ago on Google

    I had really bad hip and knee pain from a cricket injury and needed a last minute appointment ahead of a game tomorrow- I had an appointment with Krishna who efficiently covered my injury history and then onto the knee and hip issue. This was giving me really bad pain even walking short distances and he assessed and located the exact area to manipulate and release the pain very quickly. I went in limping and walked out the practice normally with no limp at all! He advised what to do after the appointment and moving forwards and I have booked in for 2 weeks time for a check up and to address other muscular issues. Incredibly professional, explained and listened so well and I am looking forward to addressing other issues moving forwards! Thank you Krishna!

    Google review of Long Eaton

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  • Michael S.

    Patient review

    I would like to say a big thank you to Sally at Long Eaton. This was my second round of sessions with a hip problem. I didn’t get around to leaving a review first time and felt a little guilty! Sally has helped and advised me greatly. She has pointed me in the right direction, I will be keeping up with my exercises and would like to extend my appreciation. Thank you Sally.

  • Christine R.

    Patient review

    Jo was brilliant. I had a fall and injured my hip ( I have arthritis) jo assessed me and came to the conclusion that I had some deep bruising. She gave me some acupuncture which I had not had before but definitely helped. Would definitely recommend

  • DC

    Patient review

    Had terrible hip pain but after 4 visits I had hardly any pain continued with the exercises given and pain has gone Many thanks Chris

  • Jim H.

    Patient review

    I was sent to Impact Physiotherapy by my health insurance company after a full hip replacement operation in November 2018. The joint was very stiff and I was struggling to move normally or return to my full range of movement. I had 6 sessions with Sally Moore who did an excellent job of getting me back to full health allowing me to continue my martial arts and gym training. On visiting the Professor who carried out the surgery for a post op review, he was delighted with the progress and has decided to refer other patients with sports related injuries to Impact in the future. Thank you to the team at Impact for all of their hard work in helping me recover.

  • AF

    Patient review

    I was referred by my doctor for physiotherapy to alleviate hip and back pain. I found the treatment to be both helpful and informative, the therapists very pleasant and efficient supplying me with a daily exercise plan to reduce the pain, which seems to help. I would recommend the practice and not hesitate to use them again in the future.

  • Kathie M.

    2 years ago on Google

    I saw Julie Lee at Impact for neck pain and restricted movement. She gave me exercises and useful advice. Over the visits I was also able to confirm I was doing hand exercises correctly ( given by video from MSK). She was also so approachable about hip/leg pain that my GP had sent me to another Physio service that I’d seen once and given exercises. My mobility was deteriorating and she checked my leg/ hip movements and said she thought I needed a second opinion and would write to my GP. Julie Lee is a great professional and very caring. Definitely recommend IMPACT Physiotherapy. Thank you

    Google review of Kedleston Road

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  • John S.

    3 years ago on Google

    My First experience was with Chris Davenport on referral for hip and spine problems by my GP. Two courses done and he recommended Hatha yoga to supplement his treatment and help me long term. However before I could implement it lockdown came in so it was delayed until Autumn this year. I signed (with Mariangela)not fully knowing or expecting much in the way of personal tailoring or yoga exercise to be relevant to my situation. I needn’t have worried as the class of six is like minded and Mariangela caters (and cares) for us all. Bonus is it seems to be working; thanks Mariangela. The covid care from all at LE clinic is first class and not uncomfortable allowing for windows open. Reception staff always friendly with a smile. All in all just the tonic Update following treatment again in 2023 Not the first time I’ve used this service, same location, same Physiotherapist (Chris Davenport) and yes the same receptionist’s. As before they provided me with the ( in my view) the best treatment they could given my arthritis coupled with a set treatment time scale provided by the NHS. Thanks to all the staff.

    Google review of Long Eaton

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  • debby M.

    3 years ago on Google

    I was referred to impact by my doctor due to severe arthritis in my hips ,had a very long wait for an appointment and to be honest I was not expecting physio to help much .I saw a lovely physio called Steven who immediately puts you at ease and after a few weeks I saw much improvement .At the end of my course of physio the pain had eased a lot and was much less painful on walking .I definitely would recommend impact physio and particularly Steven who I would like to thank for all his help .

    Google review of Pride Park

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  • Michael M.

    2 weeks ago on Google

    Very pleased with my progress since i started physio.Easy to talk to and very benificial

    Google review of Pride Park

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  • Benjamin D.

    1 month ago on Google

    I wanted to give a bit of a longer review. I saw Jo about 3 weeks ago about knee pain i'd been having. After a conversation and some diagnostics Jo was able to tell me, accurately, the inury I had and provide me loads of helpful information on treatment. I returned to see Jo today and although my knee is still painful (I have a meniscus tear which will take time to heal), lots of progress has been made and its certainly headed in the right direction. I really could not recommend Jo highly enough, she's friendly, knowledgable and has really helped me. If you're in pain or stuggling with an injuriy that won't go away – get yourself booked in you won't regret it!

    Google review of Long Eaton

    Read Benjamin D.’s review on Google (opens in a new tab)

  • Dominic M.

    1 month ago on Google

    I have been to Impact a number of the times over the years and the team are excellent. I recently seen Peter regarding my disc herniation and he was professional and really support offering excellent advice that has massively helped my recovery. Would recommend to anyone who needs support with their recovery journey

    Google review of Long Eaton

    Read Dominic M.’s review on Google (opens in a new tab)

  • Kirsty B.

    2 months ago on Google

    Great and friendly service. Alan Beers massively helped me with my frozen shoulder. Would highly recommend.

    Google review of Pride Park

    Read Kirsty B.’s review on Google (opens in a new tab)

  • Maryse W.

    2 months ago on Google

    The review below was prepared 7 years ago…..My views about Impact Physiotherapy haven't changed….I am still very pleased with both the Pilates classes and the physiotherapists…..almost 20 years after starting……. My husband and myself have attended Pilates classes at Impact Physiotherapy in Long Eaton for well over 10 years. We highly recommend the classes run by their physiotherapists (small groups and individual attention when it's necessary to adjust exercises because of physical injury etc). When we suffered from back and knee problems respectively, we had no hesitation in contacting Impact physiotherapists for private treatment. We were both very satisfied with the outcome: following a first meeting for medical assessment, the sessions helped us get better, offering professional treatment, plenty of advice and a programme of exercises to do at home. Although sessions are quite pricey, you don't have to wait for an appointment for very long and staff don't try to book you in for more sessions than necessary. We liked their very active approach of getting patients involved in their own recovery!

    Google review of Long Eaton

    Read Maryse W.’s review on Google (opens in a new tab)

  • Pamela H.

    2 months ago on Google

    After having a hip replacement I was left weak and still struggling to drive after 3 months. I went to Impact and saw Krishna. He has helped me enormously giving me strengthening and stretching exercises. Very professional service and I would highly recommend.

    Google review of Long Eaton

    Read Pamela H.’s review on Google (opens in a new tab)

  • Helen D.

    3 months ago on Google

    I highly recommend the Strength & Conditioning classes at Impact Long Eaton. I have suffered with Menopause aches and pains for a few years now and was beginning to struggle with moving around without moans and groans as a young 54 year old! I thought exercise was now a no go! Another menopause gift! Combined with some weight loss the Strength & Conditioning classes really helped with building my strength back up and my confidence around weights and to push myself out of my comfort zone. Our instructor Maya takes onboard any issues you may have and the session can be tailored to individual needs. There is always variety between each session and support on how to correctly perform each type of movement. Studio is always clean, tidy and welcoming with all the right equipment provided. I recently saw Julie at Derby Uni for some physio treatment and she could see immediately the difference in my body from the classes. Thank you Team Impact x

    Google review of Long Eaton

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  • Mark D.

    3 months ago on Google

    I highly recommend the Strength & Conditioning class with Maya at Impact Physio (Long Eaton). As a physiotherapist, Maya brings expert guidance to every movement, providing complete peace of mind that you are training safely. What I Loved: Physio-Led Safety: Maya offers real-time form corrections and expert coaching. Structured Sessions: The layout flows perfectly from warm-ups to technique work and core strength. Tailored for Everyone: Exercises are easily scaled for fitness levels or injury recovery. Confidence Boosting: The supportive, clinical environment eliminates any gym intimidation. It is a fantastic, welcoming class for anyone looking to build a stronger body safely. I will definitely be back!

    Google review of Long Eaton

    Read Mark D.’s review on Google (opens in a new tab)

  • Karen S.

    3 months ago on Google

    Very good and friendly staff, very clean and very quick in seeiing patients to help their recovery

    Google review of Long Eaton

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  • Peter G.

    3 months ago on Google

    I went to Chris at impact physio following hip resurfacing surgery with an aim to get running again. couldn't recommend Impact highly enough, all physio sessions, advice and exercises have really helped me get back to full fitness

    Google review of Long Eaton

    Read Peter G.’s review on Google (opens in a new tab)

  • Mandy S.

    4 months ago on Google

    Fantastic friendly service. Very professional and would highly recommend. Finally has really helped me not only with an exercise plan but with her explanations so I can understand my position without technical words!! I feel much more confident going forwards and can't express my gratitude enough.

    Google review of Long Eaton

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  • andrew S.

    4 months ago on Google

    I’ve been experiencing knee pain while running so I visited Pete Grey. He examined me thoroughly and offered some valuable tips on improving my running technique. His helpfulness, knowledge and friendly demeanour made the entire visit enjoyable. I highly recommend him and I’ll definitely return if I ever need his expertise again.

    Google review of Long Eaton

    Read andrew S.’s review on Google (opens in a new tab)

  • Phil B.

    5 months ago on Google

    I’ve been seeing Alan Beers for an issue I’ve had with my shoulder. He’s a great guy and extremely knowledgeable. I left the session with a good understanding of what had been going wrong and a realistic plan to manage my recovery. The results have been excellent

    Google review of Pride Park

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  • Jo C.

    5 months ago on Google

    Jo is a very approachable, knowledgeable and experienced Physiotherapist. I learnt alot about my issue (and Physiotherapy research in general) during my visits which helped me to understand the problems I was experiencing. Jo was able to give me a physio programme that I could implement in the home very easily. I have confidence that with the continued prescribed strengthening exercises, my issues will be more manageable. Thankyou Jo for your advice, knowledge and humour! I wouldn't hesitate to recommend Jo to anyone needing evidence-based advice from a friendly and experienced Physio.

    Google review of Kedleston Road

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  • Caroline

    5 months ago on Google

    I went to Impact with ongoing shoulder and knee pain that were hindering both gym practice and sleep. After only two sessions and some very helpful exercises (complete with videos), I was ready to be signed off. The support from Julie was warm, friendly, non-judgmental and totally encouraging from start to finish. Explanations and demonstrations were clear and gave me all I needed to know to carry out the exercises at home. Julie was very effective in helping me get back on track and I would highly recommend if considering whether it is right for you.

    Google review of Long Eaton

    Read Caroline’s review on Google (opens in a new tab)

  • Bob H.

    5 months ago on Google

    Had a couple of consultations with Sheridan who has helped me no end with gentle exercises to my arthritic knee No pushing or pulling just really caring support and advice Highly recommended

    Google review of Long Eaton

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  • Simon H.

    6 months ago on Google

    Excellent care and assistance. Has made and injured should many times better. Highly recommend.

    Google review of Pride Park

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  • Jane

    6 months ago on Google

    Great experience this pm with Jo. She was kind helpful and empathetic and happy to do hands on physio to ease my symptoms. Felt so much better after even one session.

    Google review of Kedleston Road

    Read Jane’s review on Google (opens in a new tab)

  • C L.

    6 months ago on Google

    After bouncing around NHS GP & Walk In Centre, finally got the expertise and care I needed here. Very knowledgable physios with the best rehab gym I’ve seen.

    Google review of Kedleston Road

    Read C L.’s review on Google (opens in a new tab)

  • Susannah

    6 months ago on Google

    Cannot thank Pete enough for literally getting me back up and running. Also excellent knowledge and insight into injury, arthritis, bone and muscle conditions – dispelled a number of 'myths' surrounding certain conditions.

    Google review of Long Eaton

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  • Rob A.

    6 months ago on Google

    Alan is excellent, friendly and a pleasure to visit. He has given me the exercises I need to help my knee get better. After just over a month and two sessions doing the exercises, I am getting far less pain than I was before.

    Google review of Pride Park

    Read Rob A.’s review on Google (opens in a new tab)

  • Adrian S.

    6 months ago on Google

    I have struggled for years with swimming related shoulder pains, despite seeing many physios. 1 appointment with Pete Gray was enough to clearly diagnose the issues and develop a rehab programme that has worked. Highly recommended.

    Google review of Long Eaton

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  • amelia

    6 months ago on Google

    Would 100% recommend, I've had 3 sessions with Pete, he's great at what he does, really knowledgeable and helpful, lovely guy

    Google review of Long Eaton

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  • Claire H.

    6 months ago on Google

    I recently had a couple of sessions with the physio Julie Lee to help with my low bone density. I have osteoporosis and need to do weight bearing exercises. Julie was excellent she was knowledgeable, extremely helpful and gave me advice and the exercises to help with my condition. I came away feeling more reassured that with time and guidance I can hopefully reverse and improve my bone decline. Thank you Julie couldn’t have done this without your help and support. Xx

    Google review of Long Eaton

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How we help

  1. Step 1: Assess

    We check how your hip, back and knee move, test your strength, and ask about your work, sport and daily life. Most hip problems can be diagnosed without a scan.

  2. Step 2: Plan

    A tailored exercise programme to build strength and fitness, with advice on pacing and weight where it helps. Hands-on treatment is used alongside exercise, not instead of it.

  3. Step 3: Return

    A gradual return to walking, work and sport, based on your strength and control rather than time alone, with a plan for any flare-ups.

Physiotherapist bending a patient's hip and knee on the treatment couch

We also offer PhysiotherapyStrength & ConditioningMassage as part of your plan — always alongside active rehab.

Did you know? We also run Pilates, Yoga and Strength & Conditioning classes at our Long Eaton clinic, and Tai Chi in Toton.

Hip & groin conditions and symptoms

  • Likely causes

    The cartilage lining the joint thins and roughens, so the hip moves less smoothly. It’s more likely with age, a previous injury, a family history or extra weight. X-ray changes often don’t match how much it hurts, and arthritis doesn’t necessarily get worse over time.

    What helps

    • Exercise: regular strengthening and general fitness. It may ache at first, but it’s good for the joint.
    • Pace your day and break up long spells of sitting.
    • Small changes: raise low seats, wear cushioned shoes, and if you use a stick, hold it in the hand opposite your painful hip.
    • Weight: if you’re overweight, losing even a little can help.

    How physio helps

    • A tailored exercise programme, a core treatment for hip arthritis in NICE guidance.
    • Education and pacing, so you can stay active with confidence.
    • Hands-on treatment alongside exercise, where it helps.
    • Referral to your GP or a surgeon if your hip is badly affecting your life despite treatment.

    Quick questions

    Will exercise wear my hip out?
    No. Pain may increase a little when you start, but regular exercise is good for the joint, and the benefits grow the longer you keep it up.
    Do I need an X-ray?
    Usually not. If you’re 45 or over with typical symptoms, hip arthritis can be diagnosed without one.
    Will I need a hip replacement?
    Some people eventually do, if other treatments haven’t helped and it’s badly affecting their life. Hip replacements are usually very successful.
    Do supplements like glucosamine help?
    There’s no strong evidence that they do, and NICE guidance doesn’t recommend them.

    Ready to get moving?

    Book onlineCall 0115 972 1319

  • Likely causes

    The tendons and fluid-filled sacs (bursae) on the outside of the hip become overloaded and irritated. A sudden increase in walking or activity, standing with your weight on one leg, weaker hip muscles, extra weight and hormone changes can all play a part. It’s most common in women aged 40–60.

    What helps

    • Ease the pressure: don’t lie on the painful side. Sleep on your back with a pillow under your knees, or on your good side with a pillow between your knees.
    • Avoid squashing it: no crossed legs, low chairs or standing with your weight on one hip.
    • Load it gradually: strengthening exercises, built up slowly.
    • Ice wrapped in a towel for about 10 minutes at a time.

    How physio helps

    • Education and progressive strengthening, which in research did better than a steroid injection beyond the short term.
    • Load management: changing how you walk, stand, sit and sleep so the tendons can settle.
    • A plan for flare-ups, which are normal during recovery.

    Quick questions

    How long does it take to settle?
    It can take several months of steady rehab, sometimes 6–12 months, and flare-ups along the way are normal. Most people do get better.
    Should I have a steroid injection?
    It may ease the pain in the short term, but education and exercise tend to do better in the longer run.
    Is it bursitis?
    Often it’s mainly the tendons rather than the bursa, which is why it’s now called greater trochanteric pain syndrome.

    Ready to get moving?

    Book onlineCall 0115 972 1319

  • Likely causes

    An overstretched or torn muscle on the inside of the thigh. A previous groin injury, weaker inner-thigh muscles and sports with lots of kicking and twisting, like football, raise the risk.

    What helps

    • First 2–3 days: protect it, use ice wrapped in a towel for up to 20 minutes every 2–3 hours, and avoid heat, alcohol and massage.
    • Then keep it moving so it doesn’t stiffen, within comfortable limits.
    • No strenuous exercise such as running for up to 8 weeks.
    • Pain relief: paracetamol or ibuprofen gel if they suit you.

    How physio helps

    • Check it’s a strain and not your hip joint, a hernia or your back.
    • Progressive strengthening, especially for the inner-thigh muscles. Active training does better than passive treatment for long-standing groin pain.
    • Return to sport once you have full, pain-free movement and your strength is back.

    Quick questions

    How long will it take?
    Most strains feel better after about 2 weeks, but severe ones can take months. The risk of re-injury is highest in the first few weeks back.
    When can I play again?
    When you have full, pain-free movement and your strength is back, not just when the pain has gone.
    Could it be a hernia?
    A lump in the groin that gets bigger when you cough or strain could be a hernia, so see your GP.

    Ready to get moving?

    Book onlineCall 0115 972 1319

  • Likely causes

    The ball or socket of the hip is shaped slightly differently, so they can pinch together at the end of a movement. This can irritate the joint and its rim of cartilage (the labrum). Plenty of people have these hip shapes without any pain.

    What helps

    • Modify, don’t stop: change the movements that pinch, such as deep squats or long spells sitting, while staying active.
    • Adjust your training: technique and load, rather than giving up exercise.
    • Pain relief if it suits you.

    How physio helps

    • Assessment of hip movement and strength, with a referral for X-rays if they’re needed to confirm it.
    • Rehab to improve hip strength, control and movement patterns.
    • Referral to a hip specialist if rehab isn’t helping.

    Quick questions

    Do I need surgery?
    Not usually at first. Education, activity changes and physio-led rehab come first. Keyhole surgery can help some people whose symptoms persist.
    Do I need a scan?
    If impingement is suspected, X-rays help confirm it, and an MRI may add detail. Similar hip shapes are common in people with no symptoms, so scans are read alongside your symptoms.
    Can I keep training?
    Often, yes, with changes to technique and load while you rehab.

    Ready to get moving?

    Book onlineCall 0115 972 1319

  • Likely causes

    Strain or irritation of the hip flexor (iliopsoas), the deep muscle that lifts your leg, often from sudden, sharp movements or repetitive exercise. A snapping hip is usually a tendon flicking over a bony point. It feels odd, but it usually isn’t harmful.

    What helps

    • Ease off for 2–3 days, with ice wrapped in a towel for up to 20 minutes.
    • Then keep it moving, and avoid the sport that hurts until it settles.
    • A painless snap usually needs no special treatment.

    How physio helps

    • Confirm the cause: pain at the front of the hip can also come from the hip joint, a hernia or your back.
    • Gradual strengthening and flexibility work around the hip.
    • A step-by-step return to sport.

    Quick questions

    How long will it take?
    A mild tendon injury often feels better within 2–3 weeks. Get it checked if it isn’t improving.
    Is a snapping hip dangerous?
    Usually not. It can feel as if your hip is popping out, but it isn’t. See us if it’s painful or holding you back.
    When is it urgent?
    Sudden, severe pain during an accident or activity may mean a torn tendon, so get advice from NHS 111.

    Ready to get moving?

    Book onlineCall 0115 972 1319

Insurance and funding

We work with all major private health insurers, including Bupa, AXA, Aviva, Cigna, WPA and Simplyhealth. Please check your policy for physiotherapy cover and, if needed, ask us for our provider/registration details.

We also hold NHS contracts for services in primary and secondary care.

Prefer to self-fund? You can pay for your own sessions — we’ll explain options and provide clear pricing.

See our fees
  • Bupa
  • AXA
  • Aviva
  • Cigna
  • WPA
  • Simplyhealth

Hip & groin pain: your questions answered

Book an appointment

  • Usually not. Hip arthritis can normally be diagnosed from your symptoms and an examination, and pain on the outside of the hip is diagnosed the same way. X-rays are used after a fall or injury, or if impingement is suspected.

  • Keep moving if you can, but don’t overdo it. With a new strain, protect it for the first 2–3 days, then keep it moving. Too much rest slows recovery.

  • It depends on the cause. Many new hip problems start to settle within about 6 weeks, and most muscle strains feel better after about 2 weeks. Pain on the outside of the hip can take months of rehab. Arthritis is long-term, but exercise can make a real difference.

  • Often, with changes. Avoid sport and heavy lifting until the discomfort has eased and your movement is good, and after a strain avoid running for up to 8 weeks. With arthritis, regular exercise is part of the treatment.

  • If the outside of your hip hurts, don’t lie on that side. Lie on your back with a pillow under your knees, or on your good side with a pillow between your knees.

  • Ice wrapped in a towel for up to 20 minutes can ease pain, and some people with arthritis find heat helps. Avoid heat for the first couple of days after a new strain.

  • An anti-inflammatory gel or tablets, such as ibuprofen, can help, and paracetamol helps some people. Ask a pharmacist which suits you, especially if you take other medicines.

  • It can ease pain for a while. For arthritis, NICE describes the relief as short-term, about 2–10 weeks, so it’s best used to help you exercise. For pain on the outside of the hip, exercise tends to do better in the longer run.

  • Most people don’t. A hip replacement is considered when arthritis is badly affecting your life and other treatments haven’t helped, and keyhole surgery may help some people with impingement.

  • It can help with arthritis or a painful hip. Hold it in the hand opposite your painful hip, and get the height checked.

  • If you’re overweight, it can ease pain and help you move more easily, and any amount of weight loss helps.

  • Yes. Pain from your lower back can be felt in the buttock, outer hip and thigh, sometimes with pins and needles, even when your back doesn’t hurt. We’ll check both.

  • Get it checked by a GP, urgently if they have sudden pain in the hip, thigh or knee, are limping, or can’t put weight on one leg. Hip problems in children can be felt in the knee.

Who you'll see

Our team includes HCPC-registered physiotherapists and CSP members with experience in hip and groin pain, sports injuries and arthritis. You’ll get a clear diagnosis, a plan that fits your life, and support back to the things you love.

Clinics and booking

Book online in three steps.

  1. Choose your clinic
  2. Choose Physiotherapy (or a named physio)
  3. Pick a time
Or call 0115 972 1319We also offer home visits

Pride Park, Derby

Derby Arena, Royal Way, Derby DE24 8JB

Our Pride Park clinic is inside the iconic Derby Arena. Especially convenient for businesses on Pride Park.

Mon: 10am – 4pm
Tue: 8.30am – 4.30pm
Wed: 5pm – 7pm
Thu: 8am – 12pm
Fri: 7am – 4.30pm

View on map (Pride Park)Book at Pride Park

Classes run at Long Eaton (Tai Chi in Toton). See classes

Related body areas

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