• 29 Jun, 2026
• UnityPain
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Trigger Points & Hip Pain | Unity Pain Modesto

When Your Hip Hurts More Than It Should

Hip pain can stop you in your tracks. It can make it hard to walk, sleep, sit, or even enjoy a quiet moment on the couch. If you have been living with hip pain for weeks or months, you know how exhausting it is. You may have tried stretching, rest, or over-the-counter pain relievers — and still found little relief. What many people do not know is that a common but often overlooked cause of hip pain is something called a trigger point. Understanding trigger points may be an important step toward finally feeling better.

Trigger points are not a new discovery, but they are frequently missed during routine checkups. They can mimic other conditions, send pain to places far from where the problem actually is, and make everyday movements feel much harder than they should. You deserve clear, honest information about what trigger points are and what your options may look like. Let this guide be a starting point on that journey.

What Are Trigger Points?

A trigger point is a tight, sensitive knot inside a muscle. When you press on it, it often causes pain — not just at that spot, but in other areas nearby or even farther away. This is called referred pain. Trigger points form when muscle fibers get stuck in a contracted state and cannot fully relax. Over time, this creates tension, restricted blood flow, and ongoing discomfort.

Trigger points can develop from many things: poor posture, repetitive movements, injury, stress, or even sitting for long periods. They are not the same as a pulled muscle or arthritis, though they can exist alongside those conditions. Anyone can develop trigger points, and they are especially common in the muscles around the hips, pelvis, and lower back.

Which Muscles Cause Hip Trigger Point Pain?

Several muscles around the hip can develop trigger points and contribute to pain. Some of the most common ones include:

• Piriformis: This deep muscle sits behind the hip joint. Trigger points here can cause deep buttock pain and may even irritate the sciatic nerve, sending pain down the leg.
• Gluteus medius and minimus: These side and back hip muscles are very common sources of referred hip and outer thigh pain. Trigger points here are frequently mistaken for bursitis or arthritis.
• Tensor fasciae latae (TFL): Located on the outer hip, this muscle can refer pain down the outside of the thigh.
• Iliopsoas: This deep hip flexor can refer pain to the front of the hip and groin area.
• Quadratus lumborum: Though technically a low back muscle, trigger points here often refer pain directly into the hip and outer thigh.

Because these muscles overlap in the areas where they send referred pain, it can be very difficult to figure out where the problem is coming from on your own. A trained provider can help identify which muscles are involved through a careful physical exam.

How Do Trigger Points Feel?

Trigger point pain in the hip often feels like a deep, aching soreness. Some people describe it as a burning or pressure sensation. The pain may be constant, or it may flare up when you move a certain way, walk for a while, or stand up after sitting. You might also notice stiffness, muscle weakness, or a limited range of motion in the hip.

One tricky thing about trigger points is that the pain can travel. You might feel pain down your thigh, into your groin, or even into your knee — even though the tight muscle knot is somewhere in your hip or lower back. This is why some people go through many tests and scans without getting a clear answer. The imaging may look normal even when trigger point pain is very real and very disruptive.

How Are Trigger Points Treated?

There are several approaches that may help reduce trigger point pain. A healthcare provider can work with you to find the right combination. Options often include:

• Trigger point injections: A provider injects a small amount of medication directly into the tight muscle knot. This can help the muscle relax and reduce pain. Some injections use a local anesthetic, and the procedure is typically quick and done in a clinic setting.
• Physical therapy: A physical therapist can use manual techniques, stretching, and strengthening exercises to release tight muscles and correct movement patterns that may be feeding the problem.
• Dry needling: Similar to trigger point injections, this technique uses a very thin needle inserted into the trigger point to stimulate a release in the muscle.
• Self-care strategies: Heat, gentle stretching, foam rolling, and improving posture can all support recovery when used as part of a broader treatment plan.

It is important to remember that what works for one person may not work for another. Treatment takes time, and most people need more than one approach. A thorough evaluation is always the best place to start so that care is tailored to your specific situation.

When to Seek Professional Help

If your hip pain has been going on for more than a few weeks, is getting worse, or is limiting your daily life, it is time to talk to a pain management provider. You should not have to wait and hope things improve on their own. A specialist can evaluate whether trigger points are contributing to your pain and help you understand all of your options.

At Unity Pain Management in Modesto, CA, the team offers trigger point injections and works with patients dealing with all types of musculoskeletal and chronic pain. The clinic is insurance-friendly and also offers telehealth visits for patients who prefer to start with a remote consultation. Getting an evaluation is a meaningful step, and you do not have to figure this out alone.

A Note of Hope

Living with hip pain is hard, and it is okay to feel frustrated or worn down. But trigger point pain is a real, treatable condition. Many people find significant relief once the right muscles are identified and properly treated. The body has a remarkable ability to heal when given the right support.

You deserve care that takes your pain seriously and works with you — not around you. Reach out to a provider, ask questions, and take that next step. Relief may be closer than you think.

References

• Simons, David G., Janet G. Travell, and Lois S. Simons. Travell and Simons’ Myofascial Pain and Dysfunction: The Trigger Point Manual. Williams & Wilkins. 1999.
• Alvarez, David J., and Pamela G. Rockwell. “Trigger Points: Diagnosis and Management.” American Family Physician. 2002.
• Desai, Mehul J., et al. “Trigger Point Injections for Chronic Pain.” Pain Physician. 2010.
• National Institute of Neurological Disorders and Stroke. “Low Back Pain Fact Sheet.” National Institutes of Health. 2023.
• Borg-Stein, Joanne, and Mary Iaccarino. “Myofascial Pain Syndrome Treatments.” Physical Medicine and Rehabilitation Clinics of North America. 2014.