The hip works with the whole body
The pelvis, trunk, knees and ankles all contribute to efficient movement.
Movement Topic
Hip Pain
Individual movement coaching designed to rebuild hip strength, movement confidence and tolerance for walking, lifting, running and sport.
Hip discomfort can have many contributing factors. The appropriate starting point depends on symptom behaviour, movement capacity, training history and personal goals.
Understanding the problem
Hip discomfort can influence the entire movement chain
Hip discomfort may appear during walking, climbing stairs, running, squatting, sitting for long periods or sporting activity.
Because the hip contributes to nearly every lower-body movement, reduced confidence or strength can influence the knees, pelvis and lower back.
The AIM Method begins with assessment rather than assumptions.
Capacity can improve
Progressive loading can help rebuild confidence and physical capacity.
Movement should match individual goals
Daily activity, strength training and sport all require different preparation.
Examples, not diagnoses
What people may experience
Discomfort during walking
Discomfort climbing stairs
Discomfort while squatting
Stiffness after sitting
Discomfort during running
Reduced confidence balancing on one leg
Discomfort after longer training sessions
Recurring symptoms after increased activity
These examples do not identify a diagnosis. Persistent, severe or unexplained symptoms should be assessed by an appropriate healthcare professional.
Safety first
When to seek medical advice first
Exercise coaching is not the first step when symptoms suggest that medical evaluation may be required.
- Major trauma
- Inability to bear weight
- Severe swelling
- Suspected fracture
- Severe night pain
- Fever or signs of infection
- Rapidly worsening symptoms
- Progressive numbness or weakness
- Recent surgery without medical clearance
If any of these apply, seek medical assessment before beginning exercise coaching.
Assessment
Understanding the starting point
Assessment helps identify which movements are currently comfortable, which physical qualities need development and how load can progress.
History and symptom behaviour
When symptoms appear, what changes them and how they affect activity.
Walking and gait
Current comfort, confidence and control during walking-related tasks.
Hip mobility
Available controlled movement through ranges relevant to daily life and training.
Pelvic and trunk control
How the pelvis and trunk contribute during lower-body movement.
Strength and load tolerance
Current hip, trunk and lower-body capacity under progressive demand.
Daily life and sporting demands
The specific physical tasks the person wants or needs to return to.
A coaching assessment is designed to guide exercise planning and does not replace medical diagnosis.
The process
From movement confidence to stronger capacity
- 01
Assess
Understand movement, confidence and current physical capacity.
- 02
Restore options
Develop comfortable movement and improve movement variability.
- 03
Build strength
Increase hip, trunk and lower-body capacity progressively.
- 04
Return to demand
Prepare for work, lifting, running, sport or other personal goals.
Progression is based on the individual’s response rather than a fixed timeline.
Training priorities
What training may focus on
Hip mobility
Develop usable, controlled movement through ranges relevant to the individual goal.
Glute strength
Progress hip force production for walking, lifting and sporting tasks.
Hip stability
Build capacity to control position while force and direction change.
Single-leg control
Develop confidence and progressive loading tolerance on one leg.
Trunk strength
Improve force transfer between the upper and lower body.
Walking and running capacity
Progress duration, speed and impact according to current tolerance.
Exercise selection depends on symptoms, assessment findings, training history and goals.
Educational example
A progression, not a universal exercise list
Comfortable movement
- Supported bridge
- Gentle hip mobility
- Supported sit-to-stand
- Walking
- Unloaded hip hinge
Movement control
- Split squat support
- Step-up
- Lateral band walk
- Single-leg balance
- Bridge progression
Strength development
- Romanian deadlift
- Goblet squat
- Bulgarian split squat
- Loaded carries
- Lateral lunge
Return to demand
- Running progression
- Jumping
- Change of direction
- Lifting
- Sport-specific movement
The correct entry point is determined by assessment and symptom response. Sets, repetitions and load are selected individually.
Measuring change
Progress is more than pain reduction
Progress may include better function, confidence, strength and tolerance to physical load, even when symptoms have not disappeared completely.
Improved walking tolerance
Improved stair confidence
Increased lower-body strength
Improved balance
Improved running tolerance
Return to work or sport
Education and context
Common assumptions about hip pain
“Hip pain always comes from the hip.”
Symptoms can be influenced by several structures and factors. Only an appropriate healthcare professional can provide a medical diagnosis.
“Stretching alone will solve the problem.”
Mobility may be relevant, but long-term progress can also require strength, control and progressive exposure to physical demand.
“Squats are bad for the hips.”
Squatting can be adjusted through range, stance, load and variation. Suitability depends on the individual starting point.
“You should avoid loading completely.”
Temporary modification may help, but prolonged avoidance can reduce strength, confidence and tolerance. Appropriate loading should progress individually.
Sport-specific demands
Hip preparation for strength and combat sports
Strength and combat sports require the hips to produce and absorb force, control rotation and coordinate with the trunk and lower body during lifting, kicking, takedowns and changing positions.
Rotation
Develop controlled rotational capacity for striking and changing direction.
Power production
Build force through lifting, acceleration and explosive sporting tasks.
Grappling positions
Prepare progressively for wrestling positions, takedowns and variable ranges.
Running and acceleration
Develop tolerance for speed, impact and repeated force production.
Physical preparation should be integrated around technical training, current capacity, injury history and competition demands.
Individual suitability
Who this approach may be suitable for
Recreational exercisers
Runners
Strength athletes
Powerlifters
MMA athletes
Wrestlers
Grapplers
Adults rebuilding lower-body strength
People exercising alongside physiotherapy guidance
Suitability is determined through assessment. Coaching may be postponed or adapted when medical evaluation is required.
Responsible coaching
Training can work alongside medical guidance
When a physiotherapist, physician or other healthcare professional is involved, exercise coaching can complement their recommendations, restrictions and rehabilitation goals without replacing diagnosis or treatment.
- Respect medical recommendations
- Adjust lower-body loading where required
- Coordinate progression with existing guidance where appropriate
- Rebuild capacity without replacing clinical treatment
Frequently asked questions
Questions about training with hip pain
Can I train with hip pain?
Many people can remain active or return to training, but the appropriate starting point depends on symptom behaviour, history and current capacity.
Should I stop squatting?
Not automatically. Squat range, stance, load and exercise variation can be adjusted according to the individual response.
Can strengthening help?
Progressive strengthening may improve capacity and confidence, but exercise selection and load should match assessment findings and goals.
Can I continue running?
Running may need temporary modification, but a complete stop is not required in every case. New or concerning symptoms should be medically assessed.
Can I return to MMA or powerlifting?
Potentially, yes. Return should be progressive and based on strength, control, confidence and tolerance to sport-specific demands.
Is AIM Method physiotherapy?
No. AIM Method coaching is exercise and physical preparation. It does not replace medical diagnosis, physiotherapy or treatment.
Start with clarity
Build stronger movement from the hips outward
Assessment helps determine which movements can be trained now and how lower-body capacity can be developed progressively.