Why Do My Hips Ache? The Simple Solution You Need To Know
Hip pain can sneak up on you. One day you're walking just fine—then suddenly you're limping up stairs, avoiding long walks, or waking up sore after a full night's sleep.
If you’ve ever wondered, “Why do my hips ache?”—you’re not alone. But here's the good news: most hip pain is fixable, especially when you understand what’s really causing it.
Let’s take a closer look.
Common But Misleading Explanations
You've probably heard things like:
“It’s just part of getting older.”
“It’s probably arthritis.”
“Try stretching or get a new mattress.”
While these might hold a grain of truth, they often miss the mark. Many people are told their cartilage is wearing down—but imaging studies show that two people can have identical X-rays, and one is pain-free while the other is miserable.
Why the difference?
Because pain is often about irritated nerves—not just worn joints.
The Real Reason Your Hips Ache
In my clinical experience, most chronic hip pain comes down to two main culprits:
1. Poor Alignment from the Ground Up
The way your feet land affects everything above them. If your feet are misaligned (for example, you have flat arches or uneven legs), your knees and hips rotate and tilt to compensate. Over time, this leads to muscle strain, joint wear, and—yes—hip pain.
2. Overstretched Ligaments
When your body is misaligned, ligaments that are supposed to hold your joints together get overstretched. These ligaments are full of tiny nerves. Once irritated, they send pain signals to your brain.
Massage or stretching won’t fix this. In fact, it can make the problem worse by pulling on already overstretched tissue.
How Do You Know If Alignment Is the Problem?
You might notice:
One leg feels longer than the other.
Your knees point slightly inward or outward.
Your feet turn out when you walk.
You get pain in your hip, thigh, or groin—but scans come back "normal."
These could be clues that your hips are not aligned properly or that the pain is not coming from your hips, but from the joint just behind your hip joint: the sacroiliac (SI) joint. The SI joint attaches the pelvic bones to the little triangular bone at the base of the spine, the sacrum. It is the most stressed joint in your whole body. Because it is your body’s shock absorber, it is full of irregularities so it cannot be seen with x-rays, CT scans, MRIs or ultrasounds, so it is ignored. Pain coming from this joint is called “nonspecific.”
What Actually Works to Relieve Hip Pain?
Here are the top strategies I recommend:
✅ 1. Check Your Leg and Foot Alignment
Flat feet, knock knees, or uneven leg length all affect your hip and your SI joint alignment.
Tip: Stand in front of a mirror. Do your knees or feet turn inward or outward?
Fix: Use supportive orthotics, heel lifts (if one leg is shorter), or shoes with proper arch support if you have knock knees. Put a lift under the outside of your heels if you have bowlegs. These small tweaks help straighten the legs and hips.
✅ 2. Avoid Deep Stretches
If your ligaments are the issue, stretching can make the pain worse.
Instead: Focus on gentle mobility exercises, like pelvic tilts or walking in a pool.
Bonus: Sit on a donut cushion if you experience tailbone or hip pressure while sitting. It helps keep your sitz bones stable and eases pressure on the hips and the SI joints.
✅ 3. Use a Pelvic Support Belt
A well-fitted pelvic belt can support overstretched ligaments and prevent painful SI joint movement. Make sure the belt is not too wide and place it well below your waist, just over your hip joints. If the belt reaches your waist, it will open up the SI joints and allow them to get displaced, making your hip pain worse.
These are especially helpful for women post-pregnancy or for anyone with sacroiliac joint pain (often mistaken for hip pain).
✅ 4. Calm the Nerves
When ligaments are inflamed, the nerves inside them overreact—causing persistent pain.
Use a topical mannitol cream (like QR Cream) to soothe these nerves without affecting your whole system. The mannitol has to travel the distance between the skin surface and the overstretched nerves inside the ligaments surrounding the joint. A mannitol cream will work if you are thin so that there is not too much distance between your skin surface and the displaced joint.
Apply after walking or activity to calm flare-ups.
✅ 5. Strengthen the Right Muscles
Muscle strength helps protect joints—but only when the body is aligned correctly.
Focus on glute bridges, side leg lifts, and core activation to support your hips and your SI joints without aggravating them.
Avoid overtraining or high-impact moves until your hips feel more stable.
When to See a Healthcare Provider
Sometimes, hip pain needs more than at-home support. Seek help if:
🚩 You experience sudden swelling or bruising
🚩 You can’t bear weight or the pain is sharp and stabbing
🚩 You feel tingling, numbness, or weakness in your legs
🚩 You have a fever or chills along with hip pain
These may indicate a more serious condition like a fracture or infection.
Final Thoughts: You’re Not Broken—You’re Misaligned
Hip pain doesn’t have to be your new normal.
Most people aren’t suffering from “wear and tear” alone—they’re suffering from long-standing misalignment and irritated nerves.
When you support your ligaments, realign your body, and calm the nervous system, your hips and your SI joints can feel light, flexible, and strong again.
Want to Learn the Pain Relief Method I Teach My Patients?
🎥 Register for my free webinar: Live Without Pain
I’ll walk you through the techniques I’ve used to help thousands of people like you finally feel better.
Wishing you strength, rest, and real relief,
— Hélène Bertrand, MD (retired)
CLICK HERE TO RECEIVE LOW BACK PAIN RELIEF in 2 MINUTES!
Disclaimer: This content is for informational and educational purposes only and does not substitute professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before starting any new treatment or making changes to your health regimen. Although Dr. Bertrand is a retired medical doctor, she is not practicing medicine or providing medical care through this website.
