Hip Pain Physio Bexley North & Marrickville Walk, Squat and Sleep Easy
Sore hip stopping you from walking, training or sleeping on your side? Our award winning hip pain physio team finds the cause and gets you moving again.
- Same day appointments
- No referral needed
- Strength based rehab
- ⭐5.0 Google Rating240+ reviews
- 🏆2026 Award WinnerBayside Business Awards
- ⏱️60 Minute First VisitFind the real cause
- 💳HICAPSClaim on the spot
Hip Pain explained
What Is Hip Pain?
Hip pain is pain or stiffness felt in the groin, the outside of the hip or the buttock. It often comes from irritated tendons, a sore hip joint, arthritis or pain referred from the lower back. The good news: most hip pain improves a lot with the right physiotherapy and strength plan.
1 in 7adults aged 60 and over have significant hip pain on most daysSource: Journal of Family Practice, 2002
Does This Sound Like You?
- Can't sleep on your sore side
- Pain in the groin or outside of the hip
- Stiff getting out of the car or a chair
- Aching after walking, running or stairs
- Squats and lunges hurt at the gym
- Struggling to put on socks and shoes
Who we help with hip pain
- 🏃Runners and walkers
- 👩Women over 40
- 🧓Over 50s with stiff hips
- 🏋️Gym goers and lifters
- ⚽Football and dance
- 💻Desk workers
Two Clinics, Same Day Appointments
Book a physio at Bexley North or Marrickville, whichever is closer to home, work or the gym. Same award winning team at both.
20 Shaw Street, Bexley North. Monday to Friday 7am to 7pm, Saturday 8am to 1pm.
Book Bexley North →Inside World Gym, 4 Carrington Road, Marrickville. Monday to Friday 8am to 7pm.
Book Marrickville →Real Patient Recoveries
★★★★★
Julian is so professional, attentive, and very knowledgeable. He quickly identified the issue, explained everything clearly, and created an effective treatment plan. I saw real improvement faster than expected…
Eve X.Treated by Julian · Google review
★★★★★
Sam quickly helped relieve my acute pain and developed a plan to help prevent it from recurring, including tailoring a home exercise program that I could realistically manage alongside the busyness of life.
Jen S.Treated by Sam · Google review
★★★★★
Ari is a professional of the highest level… he has helped me on a path to recovery from injury… Ari helped me with the right information… put everything into a clear perspective and plan, helping me work through every aspect of my injury.
Richard M.Treated by Ari · Google review
More from our 240+ Google reviews
Know the signs
Signs and Symptoms of Hip Pain
Hip pain can come from tendons, the joint itself or even your lower back. Here are the signs our hip pain physio team in Bexley North and Marrickville checks for.
- 📍
Where You Feel It
- Deep in the groin or front of the hip
- On the outside of the hip
- In the buttock or down the thigh
- ⚡
What It Feels Like
- A deep ache that builds through the day
- Stiffness after sitting or first thing in the morning
- Pinching at the front with deep bending
- Tenderness lying on the outside of the hip
- 📈
What Makes It Worse
- Lying on your sore side at night
- Stairs, hills and long walks
- Deep squats or sitting in low chairs
- Crossing your legs or standing on one leg
- 🔍
Other Signs to Look For
- Clicking or catching in the joint
- Trouble putting on socks and shoes
- Limping after walking or exercise
- Less movement than the other hip
Book with our hip pain physio if it has lasted more than a few days, stops you sleeping on that side, or makes walking, stairs or the gym hurt.
Common Causes of Hip Pain
Hip pain is not one thing. Your physiotherapist works out which of these is driving yours, because each one needs a different plan.
01Gluteal Tendon Pain
Feels like: ache on the outside of the hip, worse lying on that side, on stairs or crossing your legs.
The tendons on the side of the hip get compressed and overloaded. Often called bursitis. Targeted glute strength is the fix.
Read about tendon pain physio →02Hip Arthritis
Feels like: deep groin pain and stiffness, worse in the morning and putting on socks.
The joint surfaces wear and the hip gets stiff and sore. Exercise and strength work ease pain and keep you moving.
03Hip Impingement and Labral Tears
Feels like: pinching in the front of the hip in deep squats, sitting low or getting out of the car.
The shape of the joint or the cartilage rim gets irritated with deep bending. Changing how you load the hip and building strength settles most cases.
04Groin Strain
Feels like: sharp pain on the inside of the thigh when you kick, sprint or change direction.
The adductor muscles get strained in sport. A graded strength plan gets you back playing.
Read about groin strain physio →05Hip Flexor Strain
Feels like: pain at the front of the hip when you lift your knee, sprint or kick.
The muscles that lift your leg get overloaded, common in runners and footballers. They respond well to gradual loading.
06Pain From the Lower Back
Feels like: buttock or hip pain that changes when you bend, sit or move your back.
Your lower back can refer pain into the hip and buttock. We check your back so we treat the right area.
Read about lower back pain physio →Not sure which one you have? Call (02) 8021 0969
How Our Hip Pain Physios Get You Moving
Every hip rehab plan is built around your work, training and family life, whether you walk the dog, run, lift or chase the kids.
- 1
Find the Cause
A full 60 minute assessment of how you walk, squat and balance, so we treat the cause, not just the pain.
- 2
Settle the Pain
Hands on treatment, dry needling and simple changes to how you sit, sleep and train to calm the hip down.
- 3
Build Strength
Gym based rehab for your glutes, hips and core so the pain does not come back.
- 4
Back to Life
Walking, training, playing with the kids and sleeping through the night.
Treatments we may use
- Dry needling
- Shockwave therapy
- Hands on therapy
- Individualised rehabilitation programming
Related conditions we treat
Your options
Why See a Physio First for Hip Pain?
Waiting it out, painkillers and massage can all take the edge off. Only physiotherapy finds the cause and builds a hip that stays strong.
Questions first? Call (02) 8021 0969
Free home exercises
3 Exercises for Hip Pain You Can Start at Home
Strong hips are usually happier hips, and these are starter exercises we often give as your hip pain physio in Bexley North and Marrickville. Keep them slow and comfortable.
EXERCISE 01💪Banded Isometric Hip Abduction
- 5 holds
- 30 seconds
- Daily
- Lie on your back with your knees bent and a band just above your knees.
- Gently push your knees outwards into the band and hold still.
- Relax slowly and rest for a few seconds.
✓You should feel the muscles on the outside of your hips working.
!Stop if hip pain sharpens or rises above about 3 out of 10.
EXERCISE 02🧘Glute Bridge
- 3 sets
- 10 reps
- Daily
- Lie on your back with your knees bent and feet hip width apart.
- Squeeze your glutes and lift your hips until your body is in a straight line.
- Hold for two seconds, then lower slowly.
✓You should feel your glutes doing most of the work.
!Stop if pain rises above a mild level of about 3 out of 10 or is worse the next day.
- EXERCISE 03🪑
Sit to Stand
- 3 sets
- 10 reps
- Daily
- Sit on the front of a firm chair with your feet hip width apart.
- Lean forward slightly and stand up without using your hands.
- Sit back down slowly and with control.
✓You should feel your hips and thighs working.
!Stop if pain goes above about 3 out of 10 or your hip aches more at night afterwards.
Also helps
🛏️Pillow Between Your KneesIf you sleep on your side, a pillow between your knees takes pressure off a sore hip overnight.
🦵Uncross Your LegsSitting with legs crossed or standing hanging on one hip squeezes sore tendons. Keep your weight even.
🚶Keep Gently MovingShort, easy walks beat resting all day. Stop before the pain builds and pick flat routes for now.
This advice is general in nature and is not a substitute for a proper assessment. Speak to a physiotherapist or your doctor before starting, and stop if your pain increases. If you notice any of the red flags on this page, see a doctor first.
?Quick answers
Hip Pain Quick Answers
Short answers to what people search most about hip pain, from our physios in Bexley North and Marrickville.
Should I use ice or heat for hip pain?
Heat, usually
Heat often eases stiff, achy hips, especially with arthritis. Ice may suit a sore outer hip or a recent flare. Use whichever feels better for 15 to 20 minutes at a time.
Is walking good for hip pain?
Yes, in comfy doses
Walking is usually great for hip pain. Keep it to a comfortable distance on flat ground and build up gradually. If pain lingers into the next day, cut back a little rather than stopping.
What should I avoid with hip pain?
Crossing legs, low chairs
Avoid crossing your legs, sitting in very low chairs and standing with your weight on one hip for long periods. These positions can squash sore hip tendons. Gentle strengthening helps more than avoiding everything.
Can I keep running with hip pain?
Often, with changes
Many runners can keep going with changes to distance, pace or hills while they build strength. Sharp pain or a limp is a sign to stop and get checked. Our physio Bexley North team plans the right load.
Is my hip pain coming from my back?
Sometimes, yes
Pain in the buttock or down the leg can come from your lower back rather than the hip itself. A physio assessment usually sorts out where it is coming from and what to treat.
Do I need a hip replacement?
Not always
Many people with hip arthritis improve with exercise and education and put off or avoid surgery. If pain keeps stopping you despite good rehab, our physio Marrickville team can help you talk it through with your doctor.
How Long Does Hip Pain Take to Get Better?
Every hip is different, but this is what recovery usually looks like with a physiotherapist guiding you.
- First 1 to 2 weeks
Settle the Pain
Pain eases as we calm things down and change what is irritating the hip. Many people sleep better within days.
- Weeks 2 to 6
Get Moving Again
Walking, stairs and getting out of the car feel easier as strength and confidence come back.
- Weeks 6 to 12
Build It Strong
Gym based strength for your glutes and hips so you can run, lift and walk further without the pain coming back.
Tendon pain and arthritis often need 3 months or more of steady work. Your physio will give you your own timeline at your first visit, or call (02) 8021 0969 to ask.
Your first appointment
What to Expect at Your First Hip Pain Physio Appointment
60minutes, one on one
with your physio
Unlike many clinics, your first visit is a full 60 minutes. That time lets your physiotherapist go in depth, find the root cause and build a clear, structured plan with you.
What to wear and bring
- Shorts or loose gym gear so we can see how your hips and back move
- Any scans, reports or referral letters you have
- Your health fund card, HICAPS lets you claim on the spot
Same day appointments available
- 0 to 10 min
Your Story
We listen to how your hip pain started, what makes it better or worse, and what you want to get back to.
- 10 to 30 min
Full Assessment
We check how you walk, squat and balance, test your hip range and strength, check your lower back, and screen for anything more serious.
- 30 to 40 min
Clear Explanation
You find out exactly what is causing your hip pain, in plain English, and what recovery will look like.
- 40 to 55 min
Hands On Treatment
Hands on therapy, dry needling if it suits you, and movements to ease your pain that same day.
- 55 to 60 min
Your Plan
A structured plan and two or three simple exercises, so you know exactly what to do next.
When to See a Physio, a Doctor, or Get a Scan
Most hip pain is not serious, but knowing the warning signs matters. Here is how your physiotherapist decides what you need.
✓Book a Physio If
These are the most common reasons people see us.
- Pain has lasted more than a few days
- You cannot sleep on your sore side
- Walking, stairs or the gym hurt
- Your hip feels stiff and keeps getting worse
!See a GP or Hospital Now If
These red flags need urgent medical care.
- You cannot put weight on your leg after a fall
- Hot, swollen hip with a fever or feeling unwell
- A child or teenager has new hip or knee pain with a limp
- Numbness around the groin or loss of bladder or bowel control
- Severe night pain, unexplained weight loss or a history of cancer
?Do You Need a Scan?
Most people with hip pain do not.
- A thorough hands on assessment usually tells us what is going on
- We refer for an X ray if arthritis or a fracture is suspected, or an MRI if a labral tear or bone stress is likely and you are not improving
- If you need one, we liaise with your GP or specialist for you
Unsure if it is urgent? Call (02) 8021 0969
🏆 2026 Award Winner
Meet Your Award Winning Hip Pain Physios
Winners of Outstanding Health Improvement Services at the Bayside Local Business Awards 2026, helping sore hips in Bexley North and Marrickville every day.
Julian De Rosa
Physiotherapist Head physio for Fraser Park FC with a Master of Physiotherapy. Has competed in ICN natural bodybuilding and is passionate about helping people with lower back pain and chronic pain.
Read bio →
Sam Nunan
Physiotherapist Head physio for the Wests Tigers reserve grade team in the NSW Cup, and formerly with the Canterbury Bulldogs junior pathways. Loves powerlifting, cricket and rugby league.
Read bio →
Ari Moushis
Physiotherapist An Ironman triathlete who is excellent with runners, cyclists and swimmers, with a background in powerlifting, tennis and golf.
Read bio →
Easy Ways to Access Hip Pain Physio
Claim your hip pain physiotherapy on the spot with HICAPS and your health fund, or use a Medicare care plan, DVA, Workers Comp or CTP.
- 💳Private Health InsuranceAll major health funds. Claim on the spot if you have extras cover.
- 🩺Medicare Care PlanHave a GP care plan? Bring it along and we'll handle the rest.
- 🎖️DVAVeterans with a DVA referral are bulk billed.
- 👷Workers CompensationSIRA approved. We liaise with your doctor and insurer.
- 🚗Car Accident (CTP)SIRA approved CTP physiotherapy after a road accident.
- 🤝NDISSelf managed and plan managed participants welcome.
Not sure if you're covered? Call (02) 8021 0969 and we'll check for you.
Before You Book
Hip Pain Physio Questions, Answered
Quick answers about hip pain physio in Bexley North and Marrickville. Still unsure? Call us on (02) 8021 0969 and we'll help you out.
Physio Bexley North
20 Shaw Street, Bexley North NSW 2207
Monday to Friday 7am to 7pm
Saturday 8am to 1pm
Physio Marrickville
4 Carrington Road, inside World Gym, Marrickville NSW 2204
Monday to Friday 8am to 7pm
Most hip pain eases a lot within 2 to 6 weeks with the right care. Tendon pain and arthritis usually need around 3 months of steady strength work. Your physiotherapist will give you a clear timeline at your first visit.
No. You can book straight in at Bexley North or Marrickville. You only need a referral for a Medicare care plan, DVA, Workers Compensation or CTP.
Gentle movement usually helps hip pain more than rest. Short walks and the right exercises keep the hip strong, and we will show you what to ease off for now.
Most people do not. We refer for an X ray if we suspect arthritis or a fracture, or an MRI if a labral tear or bone stress is likely and you are not improving.
Pain on the outside of the hip when lying on it is often a sore gluteal tendon. A pillow between your knees helps, and targeted strength work settles it over time.
Yes. Exercise and strength work are a first line treatment for hip arthritis and can ease pain and stiffness a lot. If you ever need a specialist opinion, we will guide you.
Your first visit is a full 60 minutes, one on one. That gives us time to find the real cause and build a clear, structured plan.
Yes. We have HICAPS at both clinics, so you can claim on the spot. We also see Medicare care plan, DVA, Workers Compensation and CTP patients.
Ready to Feel Like Yourself Again?
Same day hip pain physio in Bexley North and Marrickville, no referral needed, and an award winning team in your corner.
Find Your Hip Pain Physio
Two award winning clinics. Bexley North for Kingsgrove, Earlwood, Bardwell Park, Bexley and Rockdale. Marrickville inside World Gym for Dulwich Hill, Sydenham, Petersham, Tempe and the Inner West.
Physio Bexley North
20 Shaw Street, Bexley North NSW 2207
Monday to Friday 7am to 7pm, Saturday 8am to 1pm
Physio near
- Kingsgrove
- Bardwell Park
- Earlwood
- Bexley
- Rockdale
- Turrella
Physio Marrickville
4 Carrington Road, inside World Gym
Monday to Friday 8am to 7pm, private on site parking
Physio near
- Dulwich Hill
- Sydenham
- Petersham
- Newtown
- Tempe
- Enmore
Ready to Walk, Squat and Sleep Easy?
Book a 60 minute hip pain physiotherapy assessment in Bexley North, close to Kingsgrove, Earlwood and Bardwell Park, or Marrickville for Dulwich Hill, Sydenham and the Inner West. Same day appointments, no referral needed.
- 2026 Award Winner
- 5.0 from 240+ Google reviews
- Same day appointments
- No referral needed
- HICAPS claim on the spot
Got a Question? Contact Us
Not ready to book, or not sure if a hip pain physio is right for you? Our admin team is happy to help.
Bexley North: Mon to Fri 7am to 7pm, Sat 8am to 1pmMarrickville: Mon to Fri 8am to 7pm