Hip Pain in Older Adults: What Causes It and How to Stay Active

Hip pain is one of the most common complaints among older adults — and one of the most disruptive. What starts as stiffness getting out of a chair can gradually affect walking, sleep, balance, and the confidence to stay active. For many seniors, hip pain does not just hurt. It changes how they move through the world.

The good news is that hip pain is treatable in many cases, and understanding what is behind it is the first step toward managing it well. This guide covers the most common causes, symptoms worth taking seriously, and practical strategies for protecting mobility and independence.

This blog is for general education only and is not a substitute for medical advice. Seniors and caregivers should speak with a healthcare provider about new, worsening, or persistent hip pain.

Why the Hip Is Vulnerable with Age

The hip joint carries significant load — supporting the body through standing, walking, climbing stairs, and getting in and out of seats. Over time, the cartilage, tendons, and surrounding soft tissues that protect the joint can wear down, weaken, or become inflamed.

Age-related changes in bone density, muscle strength, and flexibility all contribute. So does the way people compensate for discomfort — favoring one side, shortening their stride, or avoiding movement — which can shift strain onto other joints and muscles and create new problems over time.

Common Causes of Hip Pain in Seniors

Hip pain is not a single condition. It has many possible sources, and identifying the right one matters for choosing the right treatment.

Osteoarthritis

Osteoarthritis is among the most common causes of hip pain in older adults. It develops when the cartilage cushioning the joint gradually breaks down, leading to pain, stiffness, and reduced range of motion. Symptoms often develop slowly and tend to worsen after periods of inactivity or at the end of an active day. While joint damage cannot be reversed, staying active, managing weight, and working with a healthcare provider can meaningfully reduce pain and improve function.

Bursitis

Bursae are small fluid-filled sacs that cushion the areas where muscles and tendons move over bones. When they become irritated or inflamed, the result is bursitis — a common source of outer hip pain in older adults. Trochanteric bursitis, which affects the bursa near the bony prominence on the outside of the hip, often causes a deep ache or tenderness that worsens with walking, climbing stairs, or lying on the affected side.

Muscle and Tendon Strain

Overuse, sudden movements, weakness, or changes in walking pattern can all strain the muscles and tendons surrounding the hip. This type of pain often responds well to rest, gentle stretching, and physical therapy.

Hip Fracture

Falls are a significant concern for older adults, and the hip is one of the most serious fracture sites. Hip fractures often require surgery and hospitalization and can have a major impact on long-term mobility and independence. Preventing falls — through home modifications, strength and balance exercises, and supportive footwear — is one of the most important things older adults can do to protect themselves.

Referred Pain from the Lower Back

Not all pain felt near the hip originates there. The lower back, sacroiliac joint, and sciatic nerve can all refer pain to the hip, buttock, or thigh. This is why a medical evaluation is important — treating the wrong source will not bring relief.

Symptoms That Deserve Attention

Hip pain presents differently from person to person. Some seniors experience a dull, persistent ache. Others feel sharp pain with specific movements. Common symptoms include:

• Pain in the groin, outer hip, thigh, or buttock
• Morning stiffness or stiffness after sitting for a long period
• Limping or a change in walking pattern
• Difficulty rising from a chair or getting in and out of a car
• Pain when lying on one side
• A sense of weakness or instability in the hip
• Reduced range of motion

Caregivers often notice these changes before the senior mentions pain directly — shorter steps, holding onto furniture, avoiding stairs, or being reluctant to go out. These are worth noting and bringing up with a healthcare provider.

When to Get Medical Help Right Away

Seek immediate medical attention if hip pain follows a fall or injury and the person cannot bear weight, cannot move the leg or hip, has intense or sudden pain, has visible swelling or deformity, or if the joint looks out of place. These can be signs of a fracture or dislocation.

Also contact a healthcare provider promptly for pain accompanied by fever, unexplained weight loss, redness, warmth around the joint, or pain that consistently disrupts sleep.

Managing Hip Pain at Home

At-home management works best when guided by a healthcare provider, since the right approach depends on the cause. That said, several general strategies can help reduce discomfort and protect mobility.

Keep Moving — Carefully

Rest is sometimes necessary after a flare-up, but prolonged inactivity typically makes hip pain worse. Muscles weaken, joints stiffen, and the cycle becomes harder to break. Gentle, consistent movement is usually better than rest followed by bursts of activity.

Use Heat and Cold Strategically

Heat can help relax tight muscles before activity. Cold packs may reduce soreness or swelling after exertion. Both can be useful tools in day-to-day management.

Wear Supportive Footwear

Shoes with good cushioning and a stable base reduce the impact on the hip joint and improve overall balance. Avoid flat shoes with no support, worn-out soles, or any footwear that increases the risk of slipping.

Reduce Tripping Hazards at Home

Falls and near-falls put significant stress on the hip and can worsen existing pain or cause new injury. Remove loose rugs, improve lighting, keep walkways clear, and add grab bars in the bathroom. These changes protect both the hip and overall safety at home.

Review Medications with a Provider

Some over-the-counter pain relievers carry risks for older adults, particularly those on blood thinners or with kidney or stomach conditions. Always check with a healthcare provider or pharmacist before starting any new pain medication.

Gentle Exercises That May Help

Movement is medicine for many hip conditions, but the right exercises depend on the person and the cause of pain. A physical therapist can create a plan tailored to the individual’s condition and fitness level.

Options that work well for many seniors include:

• Walking on flat, even surfaces
• Seated leg marches
• Standing hip abductions while holding a stable surface
• Heel raises
• Gentle hip flexor stretches
• Water-based exercise, which reduces joint load while supporting movement

Stop any exercise that causes sharp, sudden, or worsening pain. Short, consistent sessions are more beneficial — and more realistic — than occasional intense workouts.

How Caregivers Can Help

Caregivers play a meaningful role in helping a loved one manage hip pain while maintaining dignity and independence.

Start by listening. Many older adults minimize pain to avoid worrying family members or appearing less capable. Ask open questions and pay attention to changes in how they move.

Encourage timely medical evaluation when pain limits activity, affects walking, or follows a fall. Help with transportation, take notes at appointments, and follow up on treatment recommendations.

At home, reduce hazards, organize frequently used items within easy reach, and make sure any mobility aids — canes, walkers, grab bars — are properly fitted and actually used.

For added protection, a medical alert system gives both seniors and caregivers greater peace of mind. Medical Alert’s Home System means help is always within reach at the press of a button — especially important for seniors recovering from a hip injury or managing pain that affects balance and mobility. For seniors who stay active outside the home, the Mobile System provides the same protection wherever they go, with GPS location support and 24/7 access to trained response specialists.

Frequently Asked Questions

What is the most common cause of hip pain in seniors?

Osteoarthritis is among the most common causes, but hip pain can also result from bursitis, muscle strain, tendon irritation, injury, fracture, or referred pain from the lower back. A healthcare provider can help identify the source and recommend the right treatment.

Is walking good for hip pain?

Walking can help many seniors maintain mobility and strength, but it depends on the cause and severity of pain. Choose even surfaces, wear supportive shoes, keep a comfortable pace, and ask a provider or physical therapist for personalized guidance.

When is hip pain an emergency?

Hip pain after a fall or injury may require immediate medical attention if the person cannot bear weight, cannot move the leg or hip, has intense or sudden pain, has visible swelling, or if the joint appears deformed.

Can hip pain increase fall risk?

Yes. Pain changes the way people walk, reduces strength and range of motion, and can affect balance. Fear of pain may also lead to less movement, which weakens muscles further and increases fall risk over time.

What can caregivers do to help?

Caregivers can encourage timely medical evaluation, reduce home hazards, help with transportation and appointments, support safe exercise, monitor changes in mobility, and help set up tools — including medical alert systems — that make it easier to get help if a fall or emergency occurs.

The Bottom Line

Hip pain does not have to mean giving up independence or the activities that matter. With the right diagnosis, appropriate treatment, safe movement, and practical support at home, many older adults manage hip pain well and continue living actively.

The key is taking new or worsening pain seriously. When hip pain starts affecting how someone walks, sleeps, or moves through daily life, that is the right time to act — not wait. A medical alert system is one practical tool that can protect independence while giving caregivers confidence that help is always available when it is needed.