Hip pain slowing you down?
A pinch at the front of the hip when you sit, an ache on the side when you lie in bed, or tight hips after a run on the Heath. Here is what is usually going on and what helps, from our West Hampstead clinic.
★★★★★ 5-star Google reviews from our West Hampstead patients
Quick answer: Most hip pain in active adults comes from the tendons on the side of the hip, the front of the hip joint, the groin muscles or, in older adults, osteoarthritis. Strengthening, adjusting load and the right advice help most people. BOOST PHYSIO West Hampstead is at Apex Health, 160 West End Lane, NW6 1HU.
Where does it hurt?
Side of the hip
Gluteal tendinopathy, bursitis
Pain lying on that side, climbing stairs or standing on one leg. Very common from your 40s.
Front of the hip or groin
Hip joint, hip flexors, FAI
A pinch when you sit low, squat deep or lift your knee, often in runners, footballers and gym-goers.
Back of the hip or buttock
Hamstring or lower back
Pain sitting or running uphill can come from the hamstring tendon or be referred from the lower back.
Stiff, aching hip
Osteoarthritis
Stiffness first thing and after sitting, reduced walking distance. Exercise is the most effective treatment.
West Hampstead is full of people who run, cycle, play five-a-side and sit at desks for long hours, often all in the same week. That mix of sitting and sudden bursts of activity is hard on hips.
Our approach is to find which structure is irritated, ease it with the right hands-on treatment and changes to your routine, then strengthen the muscles that control the hip so it copes better in future.
Hip strengthening to help prevent hip problems
Book a hip assessment in West Hampstead
No GP referral needed. Book online, call us or send a WhatsApp.
What helps hip pain
- For side of hip pain: avoid crossing your legs or hanging on one hip, and sleep with a pillow between your knees
- Progressive strengthening of the glutes and hip muscles two to three times a week
- Reduce, do not stop: adjust running distance, hills and deep squats for a few weeks
- Break up long periods of sitting with short walks
- Hands-on treatment and mobility work to ease stiffness
Education + exercise
beat a steroid injection and wait-and-see for side of hip pain at one year
Mellor et al, BMJ 2018 (LEAP)
First line
treatment for hip osteoarthritis is exercise and education
NICE NG226, 2022
~5
sessions is typical for our patients to reach their goals
BOOST PHYSIO patient data
Hips get stronger quickly with the right exercises. The key is choosing the right ones for your type of hip pain.
When to get it checked promptly
- You cannot put weight on the leg after a fall, especially if you are older
- Hip pain with fever, feeling unwell or a hot, swollen joint
- Groin pain in a runner that is getting worse and is present at rest or at night (possible stress fracture)
- Unexplained weight loss or a history of cancer with new constant pain
Meet your West Hampstead physio
Otis has a particular interest in long-standing injuries and getting people back to running, sport and exercise.
Otis Barton-Black
Chartered Physiotherapist
Otis has experience across sports, musculoskeletal clinics and hospital physiotherapy, with a particular interest in long-standing injuries and getting people back to running, sport and exercise.
What our West Hampstead patients say
★★★★★
“I have had four sessions with Otis for lower back pain and cannot recommend him highly enough.”
★★★★★
“Smooth booking system. Very convenient location.”
★★★★★
“I’ve had a really positive experience with Otis at BOOST Physio. He’s incredibly knowledgeable, friendly, professional and personable, and always takes the time to explain things clearly and make you feel…”
Watch: hip exercises from our physios
Short videos from our team.
How to improve hip joint flexibility
Tight hips? A 30-second stretch
Exercises for pelvic stability
One clinic, the experience of a whole team
Something our patients don’t always realise is how much support sits behind each physio. Our team trains together twice a month and every physio has a dedicated mentor who reviews cases with them, so when you see us in West Hampstead you get the experience of the whole BOOST PHYSIO group.
- Same day appointments, seven days a week across our clinics
- No GP referral needed
- Recognised by Bupa, AXA Health, Vitality, WPA and Aviva
Prefer another clinic? Book at BOOST PHYSIO Swiss Cottage, Hampstead or Kentish Town, or read more about our West Hampstead clinic.
Get your hips moving freely
Book at BOOST PHYSIO West Hampstead, 160 West End Lane, NW6.
Related reading
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Shin splints in West HampsteadWeekend sport knee injury in West Hampstead
Back pain and sciatica in West HampsteadYour questions answered
Why does the side of my hip hurt at night?
Often because of the gluteal tendons on the side of the hip. Lying on that side or with the top leg dropped across compresses them. A pillow between the knees and specific strengthening usually help.
Can I keep running with hip pain?
Often, at a reduced level, if pain stays mild and settles by the next morning. Groin pain that is getting worse or present at rest should be assessed.
Do I need a hip scan?
Most hip pain can be diagnosed with a thorough assessment. A scan is considered if symptoms are severe, not improving or a stress fracture is suspected.
Is hip pain always arthritis?
No. In under 50s, tendon, muscle and joint irritation are more common causes. Even with arthritis, exercise is the most effective treatment.
Do I need a GP referral?
No. You can book directly online, by phone or on WhatsApp. If you are claiming on health insurance, check whether your insurer needs a GP referral first.
Can I use my health insurance?
Yes. We are recognised by Bupa, AXA Health, Vitality, WPA and Aviva. Bring your authorisation code to your first appointment.
Written and clinically reviewed by Steven Berkman, BSc Physiotherapy (University of Cape Town), HCPC-registered chartered physiotherapist, MCSP, founder of BOOST PHYSIO in 2008, with Otis Barton-Black at BOOST PHYSIO West Hampstead. Last reviewed 12 November 2026.
References
- Mellor R et al. Education plus exercise versus corticosteroid injection use versus a wait and see approach on global outcome and pain from gluteal tendinopathy (LEAP). BMJ 2018;361:k1662.
- NICE guideline NG226. Osteoarthritis in over 16s: diagnosis and management. 2022.
- Griffin DR et al. The Warwick Agreement on femoroacetabular impingement syndrome. Br J Sports Med 2016;50:1169-1176.
This article is general information, not a diagnosis. If you are unsure what is causing your symptoms, book an assessment or speak to your GP. If you have severe or rapidly worsening symptoms, call 111 or 999.
