Tight hips after sitting all day? Lower back pain that won’t quit? Knee discomfort during your morning run? These complaints all share a common thread: restricted hip mobility.
Limited hip mobility doesn’t just affect the hip joint itself. It influences your lower back, knees, posture, and overall movement quality. Over time, restricted mobility changes how your body moves and increases stress on surrounding joints. Joint pain remains one of the most common health concerns among Canadians, and hip stiffness is frequently an underlying and often overlooked contributor.
At Clayton Heights 188 St Physiotherapy and Sports Injury Clinic, targeted hip mobility exercises form a cornerstone of treatment for lower body pain. With the right approach, you can restore movement, reduce discomfort, and support long term joint health.
Let’s explore why hip mobility matters and how to improve it safely.
Why Hip Mobility Matters More Than You Think
Mobility is often confused with flexibility, but they are not the same thing. Flexibility describes how far a muscle can stretch, while mobility refers to how well a joint moves through its range with control and stability.
Your hips are ball and socket joints designed for movement in multiple directions. They allow you to walk, run, bend, rotate, and stabilize your body during everyday activities. When hip mobility becomes limited, other parts of the body compensate. This compensation often leads to discomfort or injury.
People with reduced hip mobility commonly experience:
- Lower back pain or stiffness after activity
- Knee discomfort during walking or running
- Groin tightness or restricted movement when squatting
Limited mobility is frequently associated with conditions such as hip osteoarthritis, gluteal tendinopathy, IT band irritation, and mechanical low back pain. When the hips do not move properly, surrounding muscles and joints must absorb extra stress.
At our Surrey clinic, treatment focuses on restoring both mobility and strength. Movement without strength creates instability, while strength without mobility creates restriction. Healthy movement requires both working together.
What Causes Poor Hip Mobility?
Restricted hip mobility rarely has a single cause. Instead, it usually develops from a combination of lifestyle habits, movement patterns, and previous injuries.
One of the biggest contributors is prolonged sitting. Many people spend long hours commuting, working at a desk, or driving. Sitting keeps the hip flexors in a shortened position while the glute muscles become less active. Over time, this leads to stiffness and reduced joint motion.
Previous injuries can also play a role. Muscle strains, sports injuries, or falls often cause protective muscle guarding. Even after the initial injury heals, lingering stiffness may remain if movement patterns are not fully restored.
Muscle imbalances are another common factor. Weak glutes combined with tight hip flexors or overactive surrounding muscles can alter how the joint moves. These imbalances gradually restrict normal motion and place excess strain on the joint.
Joint degeneration, including conditions like hip osteoarthritis, can further limit mobility. While structural changes may reduce movement, appropriate exercise remains one of the most effective ways to manage symptoms and maintain function.
Effective Hip Mobility Exercises You Can Start Today
The following exercises are commonly prescribed in physiotherapy to improve hip mobility and reduce discomfort. Move slowly and stay controlled. Mild effort is expected, but sharp pain should be avoided.
- 90 90 hip rotations: Sitting with both knees bent at right angles, rotate your legs side to side without using your hands. This improves internal and external hip rotation, which is often restricted in people with hip pain.
- Half kneeling hip flexor stretch: In a half kneeling position, gently shift your hips forward while engaging the glute of the back leg. This helps counteract tightness caused by prolonged sitting.
- Deep supported squat hold: Holding a stable surface, lower into a deep squat while keeping your heels grounded. Gently shift side to side to encourage full hip joint movement.
These exercises help restore range of motion, improve joint control, and support more efficient movement patterns. When performed consistently, they can reduce strain on the lower back and knees while improving daily comfort.
When Should You Seek Physiotherapy for Hip Pain?
Occasional stiffness is normal, especially after intense activity. However, persistent symptoms may signal an underlying issue that requires professional assessment.
Consider seeking physiotherapy if you notice:
- Ongoing hip stiffness that does not improve with rest
- Pain lasting longer than several weeks
- Avoidance of certain movements because of discomfort
A comprehensive physiotherapy assessment typically evaluates joint mobility, muscle strength, movement patterns, and functional limitations. This helps identify the true source of symptoms rather than simply treating the area where pain is felt.
Treatment may include manual therapy, targeted exercise programs, movement retraining, and education to help you manage symptoms and prevent recurrence. Because every body moves differently, individualized care is essential for lasting improvement.
Mobility and Strength Work Together
One of the most important principles in rehabilitation is that mobility and strength must develop together. Improving range of motion without strengthening surrounding muscles can increase irritation, while strengthening without restoring mobility can increase joint compression.
A balanced program often includes controlled mobility exercises, progressive strengthening of the glutes and core, and functional training that reflects daily activities or sports demands. This integrated approach improves joint stability and supports long term movement health.
How Long Does It Take to Improve Hip Mobility?
Progress varies depending on the cause of stiffness, the consistency of exercise, and the presence of underlying conditions. Many people notice meaningful improvements within two to four weeks when exercises are performed regularly and combined with professional guidance.
For individuals with arthritis or chronic tendon irritation, progress may take longer. However, gradual improvement is still achievable. The key is consistent, controlled movement rather than aggressive stretching or sporadic exercise.
Movement acts as a form of medicine for joints. The more consistently you practice healthy movement patterns, the better your body adapts.
Ready to Move Better in Surrey?
If hip stiffness, reduced mobility, or ongoing discomfort is limiting your lifestyle, professional support can help you regain confidence in your movement.
At Clayton Heights 188 St Physiotherapy and Sports Injury Clinic, care is focused on personalized physiotherapy and targeted hip mobility programs designed around your goals and daily activities. The aim is not just short term relief, but long term improvement in how your body moves.
You do not have to live with stiffness or push through pain. With the right plan, your hips can move the way they were designed to.
Book an assessment today and take the first step toward better movement, improved comfort, and lasting mobility.