9 Unexpected Causes of Hip Pain

When women experience hip issues like feeling tight, achy, or unstable, they usually assume…it’s all in the hips. 

But many of the issues we have in our hips are caused by imbalances elsewhere in the body. 

These unexpected causes of hip issues may surprise you but, once identified, can help you correct and address ongoing hip issues. 

9 Unexpected Causes of Hip Issues

1. A Weak Core

The core stabilizes the pelvis from above. If the core isn’t doing its job, this can destabilize the pelvis resulting in hip pain and discomfort.

2. Tight Back Muscles

When your core is weak, your back will overwork to try to “pick up the slack”, resulting in tight back muscles. Overworked back muscles can pull on the back of the pelvis and create hip issues.

3. Weak Glutes

The glutes are key to stabilize the pelvis from below. But many postpartum women have trouble activating their glutes. If this area isn’t working effectively, it can create pelvis instability and hip issues.

(But fixing hip issues takes more than just strengthening the glutes)

4. Hamstring Dominance

If your hamstrings are working harder than your glutes, your hips can be adversely affected. 

5. Pelvic Floor Tightness

The pelvic floor is another set of muscles that stabilize the hips from below (along with the glutes). If you have an overactive pelvic floor, or one side of your pelvic floor that is tighter than the other, it will impact the way your hips feel and function. 

6. Improper Alignment

The pelvis is the relay station between the upper and lower body. If parts of your body are out of alignment, simple acts like walking, standing, or sitting can have a negative effect on your overall hip health. 

7. Glute Clenching

A lot of women have at least some level of ongoing glute squeezing. Squeezing the glutes is a way for the body to compensate for a weak core BUT it can create more glute and pelvic floor weakness leading to even worse hip issues. 

8. Deep Hip Rotator Issues

The muscles deep inside your leg that rotate your leg outward (like the piriformis) can get overactive and tight, particularly in a postpartum body, and cause hip discomfort.

9. Tight Adductor Muscles

The adductor muscles, in our inner thigh, can become overactive and tight. These muscles can lock down and become tight as a means of keeping things steady when other muscles aren’t working properly. If one side is working harder than the other, or if both sides are very tight, that can pull the pelvis out of alignment and hurt your hips!