Your hip hurts.
Not just a dull ache, but a sharp pinch when you stand. Or maybe a deep, grinding stiffness that settles in when you stop moving.

You try stretching it out. Maybe you've blamed your mattress. Maybe it's "just age.”

But here’s the truth: hip pain is never just hip pain.

It can stem from different problems. And when it comes to getting better, knowing what you're actually dealing with—osteoarthritis or tendonitis—makes all the difference.

What’s the Real Culprit?

In our clinic, we work with people across Glasgow and Rutherglen who come in saying the same thing:

“I’ve had this nagging hip pain for months. Some days it’s fine, others I can hardly move.”

Sound familiar?

Let’s get clear on what’s going on under the surface.

Osteoarthritis: The Wear-and-Tear Type

Osteoarthritis is the result of gradual wear in the hip joint over time. It affects the cartilage that cushions your hip bones. When that padding thins out, the bones start rubbing together—and that’s where the pain, stiffness, and loss of movement come from.

Common signs:

• Deep, stiff ache in the groin or side of the hip

• Worse in the morning or after sitting for a while

• Feels grindy or tight during movement

• Reduced hip mobility or flexibility

• May feel worse with weather changes

Osteoarthritis is progressive. But it doesn’t mean you’re stuck with pain. Not if you treat the whole person, not just the joint.

Tendonitis: The Overload Injury

Tendonitis (or tendinopathy) is all about inflammation or irritation in the tendons that attach your muscles to your hip bone. It’s usually caused by overuse, imbalance, or sudden increases in activity.

Common signs:

• Sharp or burning pain on the outer hip (especially where your trousers seam sits)

• Worse with walking, stairs, or lying on that side

• Often linked to repetitive movement, like running or lifting

• Can ease with warm-up, but returns after activity

Unlike arthritis, tendonitis is not wear-and-tear from ageing—it’s your body reacting to stress and overload.

Why Getting the Diagnosis Right Matters

You can stretch and foam roll all you like—but if you’re treating the wrong issue, you’ll keep chasing pain around in circles.

The treatments for arthritis and tendonitis are not the same.

That’s why we start with a full movement assessment at our Sports Injury Clinic in Rutherglen. We look at:

• How your hips move

• What movements bring on pain

• Strength, posture, walking pattern

• How other joints are supporting (or failing to support) your hip

Because the hip rarely works alone. And when it stops pulling its weight, everything else—from your back to your knees—starts to complain.

How We Treat Hip Pain at Sports Life Work

Whether it’s osteoarthritis or tendonitis, the goal is the same: restore movement, reduce pain, and get you back to doing what you love.

Here’s how we approach treatment:

For Osteoarthritis:

• Manual therapy to reduce joint stiffness

• Mobility drills to keep the joint moving well

• Strength training for glutes, core, and legs to reduce joint load

• Pacing strategies to balance movement with recovery

• Education on joint care and flare-up management

This isn’t about “fixing” a joint—it’s about making it work better within your body.

For Tendonitis:

• Hands-on therapy to calm inflammation

• Targeted strength loading to rebuild tendon resilience

• Activity modifications so you can stay active safely

• Postural work to prevent overload on the hip

• Progressive return-to-sport or gym based on your goals

Tendons need load to heal. But smart, supported load—not “push through it” pain.

The Bottom Line

Hip pain can wear you down. It can make simple things—walking the dog, tying your shoe, climbing stairs—feel like a battle.

But the answer isn’t guesswork. It’s guided, hands-on support that meets your body where it’s at.

At Sports Life Work, we blend Holistic Physiotherapy, Personalised Sports Injury Treatment, and Rehabilitation that makes sense for your life.

📍 Ready to move better?
Book in at our Glasgow Health and Wellness Centre or visit our Active Recovery Clinic in Rutherglen.
Let’s figure out what’s really behind your hip pain—and fix it at the root.