Why Massage Won't Fix Hip Pain from Hip Impingement or Hip Arthritis

Today we're going to talk about why massage is not going to fully cure your hip impingement, hip arthritis, or hip pain.

Whether it’s hands-on massage therapy or using massage tools like foam rollers or massage guns, massage alone isn’t the foolproof solution to relieving hip pain.

The Complexity of the Hip Joint

The hip contains over 20 muscles on each side, interacting in complex ways to allow for movement. Because of this, simply loosening a single muscle or a few muscles through massage doesn't ensure resolution of the problem.

A few stiff muscles are not the problem. The problem is how ALL the muscles interact with one another. Poor range of motion and control leads to issues in how all the muscles work. Some are stiff. Some are weak. All will need attention. 

Why You Should Always Think Muscles

Many studies show that conditions like arthritis or hip impingement seen in MRIs and x-rays don’t always correlate to pain. Even with “severe” imaging findings, many people experience no pain at all.

In addition, muscles are the organ of movement. Your bones don't move themselves. The muscles move everything.

And you can train muscles to get longer, stronger, and more coordinated. This is where you can make a huge impact on the way your body moves.

A Helpful Elbow Analogy

Imagine your elbow was stuck in a bent position for five years. When the restraint is removed, massage could help open up the range of motion, but that would only solve part of the problem.

You would still need to train both your biceps (to lengthen) and triceps (to shorten) to restore full, functional movement. 

Massage Isn’t Enough

While massage helps release tight, stiff areas, true resolution comes from creating strength and control over the full range of motion. Strengthening both the muscle pairs around joints—like your biceps and triceps in the elbow example—restores function, not just temporary relief.

Because the hip joint is surrounded by a complex network of muscles, you need to train all of them to restore comfort and full function. 

Applying the Principle to Your Hips

Unlike the hinge-style elbow joint, the hip joint allows for multidirectional movement: flexion, extension, rotation, abduction, and adduction. Focusing solely on one side (like tight hip flexors) doesn’t cover all aspects of hip dynamics.

Many people with tight hip flexors assume massage will solve their issue. But while massage might help the muscles relax and lengthen, true hip health must come from also strengthening those muscles and their opposing groups through full ranges of motion.

Some people with stiff glutes or stiff hamstrings expect that doing a few stretches or getting regular massages will solve all their problems. While they might get some improvement, the real gold is in training the hips regularly. 

Movement, Not Magic

Improving hip mobility and pain relies on exploring different exercises that cover all planes of motion. Some hip stretches may feel great in one position and impossible in another due to hidden weaknesses or tightness in other muscle groups.

And while some exercises might feel downright magical, it's important to keep exploring to find your hidden weaknesses. This strategy will pay huge dividends in the long run. 

Resources to Help

Looking for hip exercises to help your hips? Try searching YouTube for “Upright Health hip exercises”. There are tons of free videos that can help you improve your range of motion and build strength around your hips.

Want a step-by-step program? Check out the Healthy Hips Program — a beginner-friendly strength and mobility program designed to help you assess and rebuild your hips safely at home.

Final Thoughts

Massage is a great tool — but it's only part of the solution. If you want long-term relief from hip pain, you'll need to stretch, strengthen, and retrain muscles throughout the 360° of your hip joint.