Hip pain is common in runners, weightlifters, athletes, and active adults. Sometimes the pain is obvious after an injury. Other times, it gradually develops without one specific event.
When that happens, it can be tempting to simply stretch the hip, take some time off, and hope it goes away.
But what if the painful area isn’t the whole story?
Your Hip Doesn’t Work Alone
The hip is part of a larger movement system that includes the lower back, pelvis, abdominal muscles, glutes, hamstrings, quadriceps, and deep hip muscles.
For the hip to function properly, these muscles need to work together at the right time and with the appropriate amount of force.
One muscle that plays an especially important role is the gluteus maximus. It is one of the body’s strongest muscles and helps extend and stabilize the hip during activities such as running, jumping, squatting, and climbing stairs.
The psoas is also an important part of the system. It connects the lumbar spine to the femur and plays a role in hip flexion as well as coordinating movement between the spine and hip.
When these muscles aren’t contributing effectively to a movement, other muscles may have to pick up the slack.
When the Lower Back and Hamstrings Start Doing Too Much
In some patients, we see movement patterns where the lower back and hamstrings appear to be doing more work than they should.
Instead of getting effective contribution from the glutes and other stabilizing muscles, the body may rely more heavily on the muscles that are available to produce the movement.
Over time, this can become a long-term compensation pattern.
That doesn’t necessarily mean the hamstrings or lower back are “bad.” They may simply be doing a job they weren’t intended to handle by themselves.
The result can be a feeling of tightness, fatigue, restricted movement, or discomfort around the hip, pelvis, or lower back.
What About the Quads and Piriformis?
Other muscles can also become overly active depending on the individual movement pattern.
For example, dominant or overactive quadriceps may change how the hip and pelvis are loaded during certain activities. The piriformis and other deep hip muscles may also become excessively active as the body attempts to stabilize the hip.
Again, this doesn’t mean that an overactive muscle is automatically the cause of someone’s pain.
It means that how the muscles are working together matters.
Where Does the Spine Fit In?
The lower back and pelvis provide an important foundation for hip movement.
In our chiropractic approach, a spinal subluxation refers to a spinal joint that may not be positioned or moving as well as it should. Factors such as repetitive activity, poor posture, previous injuries, or sports demands can contribute to changes in spinal movement.
When spinal and pelvic mechanics aren’t functioning optimally, they may be one factor affecting how the surrounding muscles coordinate movement.
That can be particularly important when an athlete has developed a compensation pattern that has been present for months or even years.
The goal isn’t simply to find the “tight muscle” and stretch it.
The goal is to understand why that muscle may be working the way it is in the first place.
Don’t Just Stretch the Pain Away
Stretching can feel good and may be appropriate for certain problems. But if a muscle is repeatedly becoming tight because it is compensating for another movement or stability issue, repeatedly stretching it may not address the underlying contributor.
A better approach may involve evaluating the entire movement pattern—including the spine, pelvis, hip mobility, muscle strength, and coordination.
Depending on the findings, treatment may include chiropractic care, specific exercises, mobility work, soft-tissue treatment, and progressive strengthening.
The Bottom Line
Hip pain isn’t always simply a “tight hip” or a problem with the spot that hurts.
The gluteus maximus, psoas, hamstrings, quadriceps, piriformis, lower back, and pelvis all contribute to how the hip functions.
If those muscles aren’t coordinating effectively, the body may develop compensation patterns that eventually become painful or limit performance.
If your hip keeps hurting when you run, lift, squat, or play sports, don’t just keep stretching the painful area and hoping it goes away.
Find out what may be contributing to the way your body is moving—and address the bigger picture.