Stiff Front of the Hip? What Sitting All Day Does to Your Hips

You stand up after a long meeting or a drive through town and the front of your hip feels tight, like it's been glued in place. Deep squats pinch at the groin. Putting on socks or getting out of a low car feels harder than it used to. Front-of-hip stiffness is easy to ignore, but it often affects how you walk, run and even how your lower back feels.

What causes it?

Your hip flexors, especially the iliopsoas, are the main muscles that lift your leg and they also help control the posture of your lower back. When you sit for hours, these muscles stay in a shortened position.

Common causes of front-of-hip stiffness and pain include:

• Long hours of sitting at work, in traffic or at home
• Weak glutes and core, leaving the front of the hip to overwork
• Femoroacetabular impingement (FAI), where the hip bones pinch together during deep bending
• Early hip joint wear, especially after 50
• Repetitive sports like football, running and gym squats

Common signs include:

• Tightness or a pinching feeling at the front of the hip or groin
• Pain with deep squats, stairs or sitting for long periods
• Clicking or catching in the hip
• Stiffness when putting on shoes or socks
• A shorter stride when walking or running

How physiotherapy helps

For hip impingement, research recommends physiotherapy as a first-line treatment for most people before considering surgery. At Katasi Physiotherapy, your plan may include:

• Hip mobility work and stretches matched to your hip
• Strengthening the deep hip, glute and core muscles
• Hands-on joint mobilisation
• Advice on positions to avoid, and how to break up long sitting
• A safe return to football, running or gym

Book your assessment

Move freely from the hips again. Book at Katasi Physiotherapy, Mogotio Road off Muthithi Road, Westlands. Call or WhatsApp 0705 717 353.

Sources: Physiopedia – Femoroacetabular Impingement, Physiopedia – Iliopsoas

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