Hip bone spur: symptoms, causes, treatment

Bone spurs are extra bits of bone that can form near a joint, like your hip. This is a natural change that sometimes happens over the years, often after repetitive stress on the hip.

Many people have hip bone spurs and never know it, since they often don’t come with any symptoms. If a bone spur happens to press on nearby tissues, nerves, or structures, you might feel some discomfort during certain everyday activities — like going for a walk, sitting for a long time, or standing up from a chair. “Some hip bone spurs can restrict movement and increase joint stiffness, leading to pain,” says Caleb Wolters, PT, DPT, a physical therapist at Hinge Health.

But hip bone spurs don’t have to hurt or limit your range of motion. Conservative treatments, including gentle movement and targeted exercises, can help you manage symptoms and stay active. 

Read on to learn what causes a hip bone spur, plus how to offset pain with exercises recommended by our Hinge Health physical therapists.

Hip bone spur causes

A bone spur is like a callus inside your joint — just as skin builds up layers to protect against friction or pressure, your body grows extra bone in response to stress or instability. Bone spur formation is a common way your body adapts to changes in cartilage (flexible, rubbery connective tissue that protects the ends of bones in joints) and inflammation around the hip. Common causes include: 

• Overuse. Years of repetitive high-impact activities — like running, jumping, or heavy lifting — can sometimes contribute to changes in the hip joint, including cartilage wear. This natural response may lead to the formation of bone spurs over time.

• Injury. After a hip injury — such as a bone fracture or ligament issue — your body may respond by forming extra bone in the area as a way to protect and support itself.

• Hip dysplasia. Some people are born with a hip socket that’s more shallow, which can change how the hip joint moves and feels. In response, the body may form bone spurs as a way to offer extra support. While hip dysplasia starts in childhood, symptoms like hip pain or stiffness may not appear until later in life.

• Osteoarthritis (OA). Osteoarthritis is the most common type of arthritis. It occurs when the protective cartilage that cushions the ends of bones changes over time. “Most people have some degree of osteoarthritis as they age and may not even notice it,” says Dr. Wolters. In response to these natural shifts, your body may form extra bone to help support your hip. 

• Normal age-related changes. Soft tissues in and around your hip tend to lose strength over time. There may also be less fluid to help keep the joint moving smoothly. These changes may put more stress on the hip, leading to a bone spur, says Dr. Wolters.

Hip bone spur symptoms

A hip bone spur doesn’t always cause symptoms. But if the spur presses against nerves or other bones, it may reduce your hip’s range of motion and lead to pain during everyday activities. Symptoms usually come on gradually, becoming more bothersome as time goes on, says Dr. Wolters.

• Pain in the front of your hip, around the groin. “Some patients say they feel the pain deep in their hip,” Dr. Wolters says. 

• Pain that’s sharp with movement, and a dull ache when at rest. 

• Limited range of motion in your hip. “Hip bone spurs can sometimes make your hip feel stiff, making it harder to move your leg comfortably,  like when you lift your leg to get in and out of a car,” says Dr. Wolters.

• Swelling around the bone spur.

With a hip bone spur, the focus is on improving your comfort and mobility. Strengthening the muscles around your hip can help reduce pressure on your hip, enabling it to move with more ease. “These exercises may also help maintain healthy cartilage, making it easier to stay active and do the things you love,” says Dr. Wolters.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for hip bone spur

Most of the time, hip bone spur symptoms can be managed with conservative treatments such as the exercises above, says Dr. Wolters. Other treatments include:

• Physical therapy and targeted exercises. Targeted exercises and stretches help reduce pain, improve strength, and restore range of motion in the hip. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Get moving. “Physical activity helps to lubricate your hip joint, allowing it to move smoothly and comfortably,” says Dr. Wolters. Start with low-impact activities, such as cycling, swimming, or water aerobics, to ease pressure from a sore hip. As you strengthen your hip muscles, you may consider introducing a walking routine and eventually, high-impact activities like running and jumping. “The key is to find your movement sweet spot — enough to keep your hip strong and flexible, but not so much that you overdo it and feel pain,” Dr. Wolters says.

• Apply ice and heat. Heat therapy is especially helpful for improving blood flow to the hip, as it alleviates tense muscles. Ice can help inflammation. Alternate between the two, or choose the method that gives you the most relief.

• Consider injections. Your doctor may recommend that you get injections into your sore hip, especially if you have osteoarthritis. Steroid shots may help ease pain so that you can do your exercise therapy.

• Try over the counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for hip pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.

• TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle electrical impulses to interact with your nervous system and help reduce pain associated with hip bone spurs. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.

• Try complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for hip bone spur relief, such as massage, acupuncture, or chiropractic care. 

When to see a doctor

Hip bone spur pain often improves on its own with conservative treatments, Dr. Wolters says. But if your pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:

• Persistent or worsening trouble moving your hip or pelvis

• Numbness or weakness in your leg

• Fever, chills, redness, worsening swelling, or drainage around the bone spur 

• Fear or anxiety around moving due to pain 

PT tip: Move more to stop stiffness  

Whether you have a hip bone spur or not, your hips can become really stiff after sitting for most of the day. “Incorporating simple movements at your desk, such as seated marches, can help your hips feel more comfortable,” says Dr. Wolters. Taking movement snacks throughout the day can ease stiffness and make it easier to get up and go.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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2. Hyun Suk Park, Jeong, H.-I., Sung, S.-H., & Kyeong Han Kim. (2023). Acupuncture Treatment for Hip Pain: A Systematic Review and Meta-Analysis. Healthcare (Basel), 11(11), 1624–1624. doi: 10.3390/healthcare11111624

3. Hannon, C. P., Delanois, R. E., Nandi, S., Fillingham, Y., Group, M. of O. of the H. W., Surgeons, S. of the A. A. of O., Group, M. of O. of the H. W., & Surgeons, S. of the A. A. of O. (2022). American Academy of Orthopaedic Surgeons Clinical Practice Guideline Summary Management of Osteoarthritis of the Hip. JAAOS - Journal of the American Academy of Orthopaedic Surgeons, 10.5435/JAAOS. doi: 10.5435/JAAOS-D-24-00420