Hip pain at 30

[BakedBlossoms]

OK I feel like I'm too young to be writing this thread but here I am. For the past few months, I've had trouble with my right hip, right at the outer edge. Most of the time it isn't bothersome, except for:

1. When I get up from sitting down for a long time (and I do a lot of sitting at my desk on video calls)
2. When I get back from a run (I go 3-4 times per week for 3-7k at a time), my hip feels tender to the touch, like it's bruised. It sometimes niggles while running too.

It's always just the one hip, the right one. There is no swelling and no redness, and I wouldn't say it is even bad enough to warrant painkillers, it's just annoying.

Any tips?!

Well I would get it checked out however it may be something to do with your feet or your spine. My ribcage sticks out a tiny bit on one side it’s hard to spot unless laying down. In my late twenties when having a medical for a job the Dr told me I had a minor scoliosis of the spine. As I got older due to the way I walk, I pull unnaturally on one side and one leg is half an inch shorter than the other it started to affect me as my joints were not wearing quite as the should. Pain in the hip and lower back on one side.

Sounds like you have a sedentary job and then go and do some exercise that’s tough on your joints. Get up a lot when at your desk even if for a minute. How much walking do you do? My pain was reduced by about 70% by seeing an osteopath. My regime is walking, no more high impact sports, which I did a lot of till I was 30, change position often.

I experienced similar at 30 and found losing weight helped me. I also had physio to help with posture and specific exercises to help support and strengthen my lower back. I do them for 10 minutes a day everyday and found they have helped lots. I used to do a lot of running previously but find that high impact sports leave me in pain so have adjusted my exercise routine accordingly.

I do a lot of walking. Always get 10-15k steps in. I'm a healthy weight.

I've had it looked at and GP just said it was a muscular thing.

Get it checked out. My husband who is 47 has just had double-hip surgery after several years of pain. He had impingements - basically bone-spurs - which were ripping the soft -tissue within the joints to shreds, and all the exercise he did, including physio to try and alleviate the pain actually made things worse.

physios are back.
consider a (private) physio consultation to see where the pain in coming from.

the thing is if I go and see a physio today I wouldn't be in pain. I'm in pain (sort of) directly after a run and (occasionally) when standing up from sitting.

I will book an appointment anyway.

Private physio assessment. It doesn’t matter if you’re not currently experiencing pain.

Sitting for long hours is bad for hips and the body in general, and this isn’t counteracted by running, sadly.

I've had this for years!!

Exactly as you describe , was also just my right hip after a run. I have since stopped running but it can also come on after a long walk now. I have seen physio and more recently a chiropractor before lock down as there was definitely some imbalance which was resulting in the pain ( I also had knee pain which needed correcting with a foot adjustment from chiropractor)
I've googled LOTS as well as an imbalance it could also be weak glutes that can feel like a muscle pain round the hip, also a weak core. I want to re visit a decent physio to get to the bottom of my hip pain but it's not something I have the time and funds for at the minute , I have just had to avoid doing the things that make it hurt for now!
Good luck !!

I've experienced similar for years, pain after exercise. It was inflamed bursa on the hip joint - look up trochanteric bursitis. Helped with injections and finally surgery. The replies on here show it could be any number of causes so please do get it looked at by a doctor as will need scams/xrays to correctly diagnose rather than a physio just guessing.

a physio will take a history of the pain and poke and prod to see if it is muscular or skeletal. or even where it is. deferred pain can be a funny thing.

Completely agree that it sounds like hip bursitis. I had very similar after beginning regular running. I get occasional niggles, but managed to get rid of it by including a lot of hip strengthening exercise routines (from YouTube), cutting down to 5-6k runs max 4 times a week always with a rest day inbetween and massage with a roller. Very painful, you have my sympathy!

OK so I've booked in to speak to the GP (who are only doing telephone appointments so I'm not sure how helpful that will be).

I will also stop the running for the next few weeks and stick to walking.

I would see a private physio - I see an injury specialist. She is great and will refer to the GP if scans need doing or for medication (e.g. I needed naproxen to reduce inflammation so that she could then manipulate my pelvis to where it was meant to be).

I personally would see an osteopath. Mine has been brilliant with my hip pain. For me, it's generally related to low back tension. How well do you stretch before and after runs and days in between? Could it be your piriformis? Maybe try some piriformis stretches and see how tight you feel?

I got this on my left hip after running, it felt like it was bruised but looked fine. My friend said it could be tight hip flexors and recommended some stretches which helped. Sitting for long periods and running can trigger it apparently.

I would see a private physio over the GP, I saw one for my back and they were really helpful.

I would still recommend seeing a private physio though so they can assess you properly and give you advice for strength exercises and stretches. I think I had 3 sessions for my back at £35 each and it was some of the best money I ever spent.

Or it could be Vit D deficiency

crikey I just did some of those hip flexor exercises and WOW my right hip is tight as fuck! So difficult! Left hip managed them no bother at all

Was going to say sounds like tight hip flexors. I tore my r hip flexor 15 years ago and it's still niggly now. I have also had a hip replacement on that side (unrelated to the flexor) 4 years ago so can completely sympathise on the hip pain.

See a physio in case you do something you shouldn't and make it worse

definitely see a physio.

i have right hip pain, but mine is actually referred pain from an issue with my spine.. something the physio discovered when she was working down my spine and sudden extreme pain had me hit the roof >.

I also thought it sounded like bursitis. Ease of the running for a while.

I have bursitis on both hips. I've had lots of physio which helped little. But still in a lot of pain.
I was advised by a friend to wear a magnetic bracelet which I wear on both arms no more pain.