Why Younger Adults Are Developing Hip Pain Earlier Than Before

Hip pain was once considered a problem mostly affecting older adults or those with physically demanding lifestyles. Today, however, physiotherapists and orthopaedic specialists are seeing a dramatic rise in hip issues among people in their 20s, 30s, and early 40s. This shift raises an important question: Why are younger adults now experiencing hip pain much earlier than previous generations?

The causes are multifactorial—ranging from structural conditions like Femoroacetabular Impingement (FAI) and labral tears, to lifestyle factors, biomechanics, and even early signs of hip arthritis. Understanding these underlying triggers helps individuals recognise symptoms sooner and seek appropriate treatment to prevent long-term joint damage.

1. Femoroacetabular Impingement (FAI): A Leading Cause of Early Hip Pain

FAI has become one of the most commonly diagnosed causes of hip pain in active young adults. It occurs when the ball-and-socket of the hip joint do not fit together perfectly, causing abnormal friction during movement.

There are two major types:

• CAM impingement – where the femoral head is not perfectly round, causing it to brush against the socket during movement.
• Pincer impingement – where the socket has extra bone covering the femoral head too much, creating a pinching effect.

These structural changes may be influenced by intense sports during adolescence (especially football, dance, martial arts, and hockey) where repeated hip flexion leads to bone adaptation. Over time, excessive friction from FAI can damage the labrum and even speed up cartilage wear, leading to early arthritis if untreated.

Many young adults with FAI report:

• Groin pain during or after physical activity
• Pinching or catching sensation in the front of the hip
• Difficulty sitting for long periods
• Limited hip rotation
• Pain when squatting or bending

Because FAI is a structural condition, early diagnosis and targeted treatment are crucial to preventing further joint damage.

2. Labral Tears: A Silent but Significant Source of Pain

The hip labrum is a ring of cartilage surrounding the hip socket. It acts like a seal—stabilising the joint and allowing smooth movement. Unfortunately, this structure is vulnerable to injury, especially in younger adults with high activity levels or structural issues like FAI.

Common causes of labral tears include:

• Repetitive twisting and pivoting movements
• High-impact sports
• Hip joint hypermobility
• Sudden movements or trauma
• Poor biomechanics
• Degeneration from prolonged impingement

Some labral tears develop gradually and are mistaken for muscle strains, which leads many young individuals to ignore symptoms for months or even years.

Typical symptoms include:

• Sharp groin pain
• Clicking, locking, or catching
• Hip instability
• Pain that worsens with prolonged standing or walking

If left untreated, labral tears can disrupt the smooth movement of the hip joint and contribute to early-onset arthritis.

3. Poor Biomechanics and Sedentary Lifestyles

Modern lifestyles have changed significantly over the past decade. Younger adults today spend more time sitting—whether working remotely, studying, or using digital devices. Long hours of sitting place the hips in constant flexion, tightening the hip flexors and weakening gluteal muscles.

This imbalance leads to:

• Increased stress on the hip joint
• Altered movement patterns
• Poor pelvic stability
• Overcompensation by surrounding muscles

Even those who exercise regularly may have biomechanical issues if their training programs focus on aesthetics rather than functional movement. Activities such as heavy lifting, running, and high-intensity workouts may contribute to hip pain when performed with deficient mobility or strength imbalances.

Some common biomechanical problems found in younger adults include:

• Weak glutes
• Overactive hip flexors
• Tight hamstrings
• Excessive anterior pelvic tilt
• Lack of hip mobility
• Knee-inward collapse during movement

These issues increase stress on the hip joint during day-to-day tasks and workouts, accelerating wear and discomfort.

4. Early-Onset Arthritis: More Common Than You Think

While arthritis is often associated with ageing, younger adults can develop it earlier due to underlying structural abnormalities or repetitive joint stress.

Early hip arthritis may be linked to:

• Untreated FAI
• Repeated labral tears
• Previous injury
• High-impact sports performed without balanced strengthening
• Genetics
• Excessive weight loading on the joint

Cartilage damage in the hip is irreversible, making early detection essential. Many patients dismiss early arthritis symptoms as muscle soreness or fatigue, delaying professional assessment.

Typical early arthritis symptoms include:

• Deep groin pain
• Stiffness after rest
• Pain during weight-bearing activities
• Reduced range of motion

Younger adults who are active, athletic, or work in physically demanding jobs may unknowingly push their joints beyond their natural limits, contributing to cartilage wear at an earlier age.

5. Increased Activity Levels and Early Sports Specialisation

Many younger adults grew up in an era where sports specialisation became more common at a younger age. Early intense training—especially in sports that require repeated hip flexion—can predispose individuals to structural changes in the hip joint.

Sports commonly associated with future hip problems include:

• Ballet and dance
• Martial arts
• Football and soccer
• Gymnastics
• Running
• Hockey
• Powerlifting

Teens who train intensely while their bones are still developing are more likely to develop CAM morphology or labral damage, which may not become symptomatic until adulthood.

6. When to Seek Help

Early hip pain should never be ignored—especially if it persists for more than a few weeks, interferes with movement, or is accompanied by clicking, locking, catching, or reduced mobility. Early assessment and intervention can significantly improve long-term outcomes and prevent the progression of arthritis.

A qualified practitioner may recommend:

• Clinical assessment
• Movement and gait analysis
• Hip MRI or X-ray if needed
• Strengthening programs
• Hip mobility training
• Lifestyle and posture adjustments
• Treatment for impingement or labral injury

Early management is key to preserving hip health and preventing chronic pain.

List: Key Reasons Younger Adults Experience Hip Pain Earlier Today

• FAI (Femoroacetabular Impingement)
• Labral tears
• Poor biomechanics or postural imbalances
• Sedentary lifestyle and prolonged sitting
• High-intensity exercise performed with poor form
• Early sports specialisation
• Hypermobile joints
• Previous injuries
• Early-onset arthritis
• Genetic predisposition

FAQs

1. Is hip pain normal for people in their 20s or 30s?

No. While mild soreness from exercise can be normal, persistent hip pain is not typical and may indicate structural or biomechanical issues that require assessment.

2. Can FAI or labral tears heal on their own?

Some symptoms may temporarily improve with rest, but structural issues like FAI or labral tears generally do not heal without proper treatment. Strengthening and mobility work can help manage symptoms, but early diagnosis is essential.

3. Does sitting all day really contribute to hip pain?

Yes. Prolonged sitting tightens hip flexors, weakens glutes, and disrupts normal biomechanics—all of which increase stress on the hip joint.

4. How do I know if my hip pain is serious?

Seek assessment if you have:

• Hip pain lasting more than 2 weeks
• Clicking or catching
• Sharp groin pain
• Difficulty lifting your leg
• Pain during sitting or walking
• These may indicate structural problems like FAI or a labral tear.

5. Can hip pain lead to arthritis later on?

Untreated hip conditions—especially FAI or labral tears—can accelerate cartilage wear and lead to early arthritis. Early intervention helps preserve joint health.

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