Hip soreness can spring from any of several conditions, such as bursitis, arthritis, tendinitis, a pinched nerve, a pulled muscle or another type of injury. And walking, even at a slow pace, can make any one of those conditions even more painful as the simple movement puts a strain on the various components of the hip joint. If you experience hip soreness during or after a walk, and the pain continues even after a few days of rest, you should be evaluated by an orthopedist.
Bursitis
Bursitis is a common condition that can be felt in several types of joints but often develops in one of the hips. It's the result of an inflamed bursa, a fluid-filled sac that provides a cushion between your bones and the soft tissue around the joints. When the bursa sac is inflamed, the feeling of bone rubbing against other tissue can be quite painful, especially in an activity such as walking. Climbing stairs and even sleeping on the affected hip can cause pain. Injections of corticosteroids can help, as well as anti-inflammatory medications. Limiting your walking and activities during a flare-up is also recommended.
Watch Where You Walk
Regardless of the cause of your hip soreness, walking on an uneven surface can exacerbate your pain and prevent you from recovering. If you suffer hip pain, try to stick to flat surfaces that will allow your hip joints to remain level. Having one hip move higher or lower than the other, over an extended area, can put a strain on the muscles and ligaments in your hips.
Hip Fracture
Thinking about a hip fracture usually conjures up images of dramatic falls and injuries. But a hip fracture, especially among older adults, can stem just from walking and everyday activities. If you suspect you may have a hip fracture, don't hesitate to get medical attention. Hip fractures are associated with a significant loss of mobility in patients and a reduction in everyday function.
Considerations
While there's a value in stretching and remaining flexible, muscles and tendons in the hips can be easily over-stretched and strained. When stretching the hips, don't bounce and don't hold the stretch more than 20 to 30 seconds. Be sure to wear a solid pair of walking shoes or running shoes, or use a cane or walking stick for support if you need it. A conversation with your doctor or a sports medicine specialist should help get you ready for some pain-free walking soon.
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