Warsaw Włochy · Aleje Jerozolimskie 200 (ZONE Fitness) Mon–Fri 9:00–21:00 · Sat 9:00–20:00
780 646 601

Hip pain – physiotherapy Warsaw Włochy

Hip pain is often mistaken for a groin strain or a spine problem. Most often it comes from overload of the gluteal tendons or from restricted joint mobility – and in both cases the right training load is what matters most.

Book a visit +48 780 646 601

First visit (assessment + treatment, 45 min) – 200 zł · Al. Jerozolimskie 200, Warsaw Włochy · usually 6–12 weeks

Medical training for the hip with a physiotherapist – Fizjo-Fan Warsaw Włochy
Symptoms

Does this sound familiar?

If you recognise several of the symptoms below, it is worth coming in for a functional assessment.

  • Pain on the outer side of the hip, worse when you lie on that side
  • Groin pain in a deep squat or when putting on a sock
  • Hip stiffness after sitting for a long time or after a night in bed
  • Buttock pain radiating into the side of the thigh, but not below the knee
  • Limping after a longer walk or at the end of a day on your feet
  • A catching or clicking sensation in the joint when you lift the leg

Most common causes

  • Overload of the gluteal tendons when running and walking on uneven ground
  • A weak gluteus medius and poor pelvic control when standing on one leg
  • Standing work with the weight shifted onto one leg
  • Team sports with changes of direction and kicking – football, hockey, martial arts
  • Long hours of sitting and the restricted hip extension that comes with it
  • Degenerative changes in the hip joint in people over 50

Where hip pain comes from

The hip joint carries the weight of the whole trunk, and while running it takes loads several times your body weight. It is surrounded by a strong group of gluteal muscles whose tendons attach to the greater trochanter – the bony bump you can feel on the outer side of the hip. These tendons are the most common source of what patients describe as hip pain.

The second source is the inside of the joint itself: restricted internal rotation, femoroacetabular impingement or degenerative changes. The symptoms are then different – the pain sits deeper, in the groin, and gets worse when you twist the trunk over the loaded leg.

What tells the two apart

Gluteal tendon pain builds up when you lie on your side, when you stand on one leg and after a long walk, and you can point to the painful spot with one finger on the side of the hip. Pain from inside the joint is usually shown with the hand cupped in a C shape around the groin, and it normally comes with a clearly reduced range of motion.

The third possibility is symptoms referred from the spine. That is why the assessment also covers the lumbar section – if that is what generates the symptoms, the management looks different from typical lower back pain.

What treatment looks like

At the first visit we take a history and examine you, and then move straight into treatment – manual therapy for the joint, soft tissue work on the buttock and thigh, and learning positions that take load off the irritated structure. You leave with specific advice for the next few days, including how to sleep and how to stand at work.

The following weeks are mainly about working with load. Tendons only rebuild their capacity when they get a strength stimulus – we choose the exercises so that symptoms after training do not last longer than a day. With irritated gluteal tendons the realistic timeframe is usually 6–12 weeks. This is not a problem that goes away after two massages, but run consistently it settles in the large majority of people.

Standing work and daily habits

If you stand for several hours a day, the hip is loaded asymmetrically – we usually shift the weight onto one leg and hang on the passive structures. The simplest change is to spread your weight deliberately across both feet and to change position every ten minutes or so. It is also worth checking two habits that come up most often in the clinic: sitting with your legs crossed for several hours a day, and sleeping on your side without a pillow between the knees. Both keep the hip in adduction, which is exactly the position that compresses the gluteal tendons against the trochanter. Changing those two things costs nothing, and in some people it clearly reduces night and morning symptoms even before the training starts to work.

The rest – choosing the exercises, dosing the load and planning your return to running or strength training – we set out at the visit. We do not promise the pain will disappear after one session. We promise you will leave it knowing where the pain comes from and what to do about it over the coming weeks.

How treatment works

How we help with this problem

We match the approach to what the assessment shows – it is not the same set of treatments for every patient.

Book your first visit
  1. Assessment and differentiationWe check the range of motion of the hip joint, test the gluteal tendons and the structures inside the joint, and assess whether the symptoms are not coming from the lumbar spine. That distinction decides everything that follows.
  2. Taking load off the irritated structureWe work out which positions and habits keep the pain going – most often sleeping on your side without a pillow between the knees, sitting with your legs crossed or standing on one leg. Alongside that, manual therapy and soft tissue work.
  3. Progressive strength trainingStrengthening the glutes, the adductors and the hip extensors with real load, run so that the tendon adapts to the stimulus instead of being irritated by it.
  4. Back to activityGradually bringing back running, gym training or your sport, watching the pain response 24 hours later, with a plan for keeping the result.
Methods

What we use for this problem

Manual therapy

Manual therapy in Warsaw (Włochy): joint mobilisation and manipulation, fascial and trigger point work for back and neck pain, sciatica, stiff joints.

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Medical training

Medical training in Warsaw (Włochy) led by a physiotherapist: after injury and surgery (ACL, sprains), for back, knee and shoulder pain.

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Orthopaedic physiotherapy

Orthopaedic physiotherapy in Warsaw (Włochy): back, neck, knee, shoulder and hip pain, joint injuries, recovery after surgery. Manual therapy and exercise.

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FAQ

Hip pain – FAQ

Is hip pain always joint degeneration?
No. In active people it is far more often caused by overload of the gluteal tendons on the outer side of the hip. Degenerative changes visible on a scan are not always the source of the symptoms – the clinical assessment is what decides the diagnosis.
Why does the hip hurt more at night?
When the gluteal tendons are irritated, lying on your side compresses them between the greater trochanter and the mattress, and lying with the leg drawn inwards tensions them further. Changing position and putting a pillow between the knees often clearly reduces night pain.
Can groin pain come from the spine?
Yes, although less often. Symptoms from the lumbar spine can produce pain in the buttock and the groin. That is why the assessment always includes the spine and we separate the two sources before planning treatment.
Can I squat with hip pain?
Usually yes, once we limit the depth of the movement and set the load. Strength training is part of the treatment here, not a threat – it is about a dose that does not provoke pain lasting into the next day.
How much does a visit cost?
First visit (assessment + treatment, 45 min) – 200 zł, follow-up visits (50 min) – 220 zł. Medical training is 150 zł. The full price list is on the Prices page.
Online booking 24/7

Hip pain – book a visit, Warsaw Włochy

Online booking via Booksy takes a minute. You can also just call – if we are with a patient, we will call you back.

Book via Booksy Call: +48 780 646 601
Getting here

How to find us

The clinic is located inside the ZONE Fitness club at Aleje Jerozolimskie 200 – entrance from the car park. There is a changing room on site (padlock available at reception), so you can come straight from work or training.

  • Address: Aleje Jerozolimskie 200, 02-486 Warsaw (Włochy district)
  • By car: parking next to the building – first 3 hours free (entrance from Kleszczowa St. and Al. Jerozolimskie).
  • By bus: Łopuszańska 02/04 and Zajezdnia Kleszczowa stops – 2–4 min walk.
  • Nearby: Włochy, Ochota, Ursus, Wola, Raków, Okęcie – easy access along Al. Jerozolimskie; 15 min from Chopin Airport.
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The information on this page is for general guidance only and does not replace a consultation with a physiotherapist or doctor. Your treatment is always decided by what the assessment at your visit shows.

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