Hip pain during walking is one of the most common musculoskeletal complaints, and it happens because the hip joint absorbs enormous force with every step. During a normal walking stride, compressive forces at the hip reach four to seven times your body weight. For a 160-pound person, that means the hip joint handles up to 1,120 pounds of force per step. When something in or around the joint is damaged, inflamed, or worn down, that repetitive loading turns an everyday activity into a painful one.
Several conditions cause hip pain specifically triggered by walking. Where you feel the pain, how it started, and what makes it worse all point toward different causes.
Osteoarthritis: The Most Common Cause
Osteoarthritis is the leading reason hips hurt during walking, especially in adults over 50. The cartilage that cushions the ball-and-socket joint gradually breaks down, leaving less padding between the bones. As the cartilage thins, the bones begin to rub against each other, causing pain, stiffness, and reduced range of motion. Over time, the body may form bone spurs (small bony projections) around the joint, which further limit movement.
The pain from hip osteoarthritis typically develops slowly and worsens over months or years, though it can sometimes come on suddenly. You’ll often notice it most in the morning or after sitting for a while, then it eases up as you move. As the condition progresses, even a short walk can become difficult. Many people eventually develop a limp because the hip loses enough range of motion to alter how they step. The pain is usually felt as a deep, dull ache in the front of the hip or groin area, and it can sometimes radiate down to the knee.
Bursitis and Tendonitis: Pain on the Side
Small fluid-filled sacs called bursae sit near the hip joint, cushioning the spaces between tendons, ligaments, and bone. When these sacs become irritated, usually from repetitive movement, the result is bursitis. The most common type affecting walkers is greater trochanteric bursitis, which causes tenderness on the outer side of the hip, right over the bony prominence you can feel when you press your hand against your upper thigh. The pain often radiates down the outside of the leg and can make it uncomfortable to lie on that side at night.
Tendonitis, inflammation of the tendons around the hip, produces a similar pattern but tends to feel more like a burning sensation. Because tendons attach at the front, side, and back of the hip, tendonitis pain can show up in any of those locations. Both conditions are common in people who have recently increased their walking distance, started a new exercise routine, or spend long periods on their feet. The key distinction from arthritis is the location: bursitis and tendonitis typically hurt on the outside or back of the hip, while arthritis pain centers in the groin or deep front of the joint.
Labral Tears: Clicking and Catching
The labrum is a ring of tough cartilage that lines the rim of the hip socket, helping to keep the ball of the thighbone stable. A tear in this cartilage can develop from repetitive motion, a sudden twist, or gradual wear. Because the labrum sits inside the socket alongside the cartilage affected by arthritis, the pain from a labral tear feels similar: a dull, achy, sometimes throbbing sensation in the front of the hip that can radiate to the groin, down toward the knee, or into the buttocks.
What sets labral tears apart is the presence of mechanical symptoms. Many people notice a clicking, catching, or locking sensation in the hip during certain movements. You might feel a “clunk” when you swing your leg forward or a sensation that the hip momentarily sticks during a step. These symptoms tend to come and go depending on the position of the torn tissue, and they’re more noticeable during activities that involve rotation, like pivoting or getting in and out of a car.
Muscle and Tendon Strains
The muscles and tendons surrounding the hip can become strained from repetitive motion. Walking, running, and cycling all load the hip flexors, glutes, and adductors (the muscles along the inner thigh) in slightly different patterns. A strain happens when these tissues are worked beyond their capacity, either through sudden overloading or accumulated fatigue over days or weeks.
Strained hip muscles typically produce a sharper, more localized pain than arthritis or bursitis. You might notice it came on after a specific walk or activity, and it tends to hurt most when you use that particular muscle. Hip flexor strains, for example, hurt when you lift your knee or take a long stride. Adductor strains hurt when you push off or squeeze your legs together. Most muscle strains improve with rest within a few days to a couple of weeks, which distinguishes them from the chronic conditions above.
Avascular Necrosis: A Less Common but Serious Cause
In rare cases, hip pain during walking results from avascular necrosis, a condition where part of the hip bone loses its blood supply and the bone tissue begins to die. This can happen after a hip injury, from long-term use of corticosteroids, excessive alcohol consumption, or following certain medical treatments like radiation. The pain often starts gradually and worsens as more bone is affected. Because the structural integrity of the bone itself is compromised, this condition requires prompt medical evaluation to prevent the joint from collapsing.
How to Tell Where the Problem Is
The location of your pain is the single most useful clue for narrowing down the cause. Pain in the groin or deep in the front of the hip points toward problems inside the joint itself: osteoarthritis, a labral tear, or avascular necrosis. Groin pain that worsens when you rotate your leg inward is a particularly strong indicator of joint disease.
Pain on the outer side of the hip, especially tenderness right over the bony point you can feel at the top of your thigh, suggests bursitis or gluteal tendonitis. This type of pain often flares when you cross your legs, lie on the affected side, or rotate your leg outward. Pain in the back of the hip or deep in the buttock may involve the piriformis muscle or referred pain from the lower back, which is worth considering if your hip pain comes with any tingling or numbness running down the leg.
What Helps Reduce Hip Pain While Walking
Strengthening the muscles around the hip, particularly the glutes, is one of the most effective ways to reduce pain during walking regardless of the underlying cause. Strong glute muscles stabilize the pelvis and reduce the load that passes directly through the joint. Simple exercises like side-lying leg lifts, clamshells, and bridges can make a meaningful difference within a few weeks.
Your footwear matters more than you might expect. Shoes with good shock absorption and cushioning reduce the impact transmitted up through your legs to the hip with each step. Stability shoes, which help distribute weight evenly across the foot, are particularly helpful for people with hip or knee arthritis. Avoid flat, unsupportive shoes and heels higher than 1.5 to 2 inches. A roomy toe box and a rocker-style sole can also help by reducing the amount of push-off force your joints absorb. If you walk on concrete or asphalt regularly, upgrading your shoes is one of the simplest changes you can make.
Shortening your stride length reduces peak forces at the hip. Many people instinctively take longer steps when they try to walk faster, but this increases the load on the joint. Taking slightly shorter, quicker steps keeps you moving at the same pace with less stress per step. Walking on softer surfaces like trails, tracks, or grass also helps when it’s available.
For acute flare-ups, icing the painful area for 15 to 20 minutes after walking can reduce inflammation. Gentle stretching of the hip flexors and outer hip muscles helps maintain range of motion, but avoid pushing through sharp pain. If walking becomes consistently painful despite these adjustments, the pattern and location of your pain give a healthcare provider a strong starting point for diagnosis.