Over 65: Hip Dips vs Hip Pain—How to Tell What’s Normal

Over 65: Hip Dips vs Hip Pain—How to Tell What’s Normal

As we age, changes in body shape and comfort are common—especially around the hips. If you’re over 65, you may have noticed indentations along the sides of your hips (often called hip dips) or experienced aching, stiffness, or sharp discomfort in the hip area. While these two issues can look or feel similar, they are usually very different. Understanding what’s normal—and what’s not—can help you decide when to watch and wait, and when to speak to a doctor.

This guide explains hip dips and hip pain in clear, everyday language, using information supported by established medical understanding.

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What Are Hip Dips?

Hip dips are natural inward curves on the sides of the hips, just below the hip bone. They’re sometimes called “violin hips.” Despite what social media may suggest, hip dips are not a disease, deformity, or sign of poor health.

Why Hip Dips Happen

Hip dips are caused by:

• Bone structure: The shape of your pelvis and femur (thigh bone)
• Muscle placement: Where hip and thigh muscles attach
• Fat distribution: How your body naturally stores fat

These factors are largely genetic. You can have hip dips at any age, size, or fitness level.

Hip Dips and Aging

After 65, hip dips may become more noticeable due to:

• Loss of muscle mass (sarcopenia)
• Thinning of fat under the skin
• Changes in posture or spinal alignment

Importantly, hip dips themselves do not cause pain. If there is no discomfort, stiffness, or limitation in movement, hip dips are considered normal.

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What Is Hip Pain?

Hip pain is different. It involves discomfort that may be:

• Dull or aching
• Sharp or stabbing
• Burning or throbbing
• Felt in the hip, groin, thigh, buttock, or lower back

Hip pain can affect daily activities like walking, standing, sleeping, or climbing stairs.

Common Causes of Hip Pain Over 65

Credible medical sources consistently note these causes in older adults:

• Osteoarthritis: Wear-and-tear of the hip joint cartilage
• Bursitis: Inflammation of fluid-filled sacs that cushion the joint
• Tendinitis: Irritation of tendons around the hip
• Muscle strain or weakness
• Hip fractures: Often related to falls or osteoporosis
• Referred pain: Pain from the lower back or spine felt in the hip

Unlike hip dips, hip pain usually signals an underlying issue that deserves attention.

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Hip Dips vs Hip Pain: Key Differences

Here’s a simple way to tell them apart:

Hip Dips

• Visible indentations on the sides of the hips
• Symmetrical (usually on both sides)
• Not tender or painful
• Don’t affect walking or movement
• Considered a normal body shape

Hip Pain

• Felt as discomfort or pain
• May be on one or both sides
• Can worsen with movement or at night
• May limit mobility or balance
• Often linked to joint, muscle, or bone issues

If you feel pain, stiffness, or weakness—it’s not just hip dips.

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What’s Considered “Normal” After 65?

Some changes are expected with aging, including:

• Mild stiffness after sitting
• Occasional aches after activity
• Reduced flexibility compared to younger years

These often improve with gentle movement and rest.

However, pain that is persistent, worsening, or interfering with daily life is not something to ignore.

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When Hip Pain Is a Red Flag

Without causing alarm, it’s important to recognize symptoms that warrant prompt medical attention. Speak to a doctor if you notice:

• Pain lasting more than a few weeks
• Pain that wakes you at night
• Sudden pain after a fall or minor injury
• Difficulty bearing weight on one leg
• Noticeable swelling, redness, or warmth
• Fever along with hip pain
• Numbness or tingling down the leg

These symptoms can indicate serious conditions, including fractures or infections, that require timely care.

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Can Exercise or Weight Change Affect Hip Dips or Hip Pain?

Hip Dips

• Exercise cannot remove hip dips completely
• Strengthening muscles may improve tone and stability
• Weight gain or loss may change how visible hip dips look

Hip Pain

• Gentle, appropriate exercise often helps
• Physical therapy can improve strength and balance
• High-impact or incorrect movements may worsen pain

Always check with a healthcare professional before starting a new exercise program—especially if pain is present.

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Practical Steps You Can Take

If you’re unsure whether what you’re experiencing is normal, consider these steps:

• Pay attention to pain patterns: When it starts, what makes it better or worse
• Stay gently active: Walking, stretching, or water exercise as tolerated
• Use supportive footwear: This can reduce strain on hips
• Manage bone health: Adequate calcium, vitamin D, and fall prevention matter
• Check symptoms online: You might consider doing a free, online symptom check for Hip pain to better understand possible causes before your appointment

Online tools are not a diagnosis, but they can help you prepare informed questions for your doctor.

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Talking With Your Doctor

If hip pain is affecting your quality of life, speak to a doctor. Be ready to discuss:

• When the pain started
• Where it’s located
• What makes it better or worse
• Any recent falls or injuries
• How it affects daily activities

Your doctor may recommend imaging, physical therapy, medication, or other treatments depending on the cause. If something could be life-threatening or serious, timely medical evaluation is essential.

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The Bottom Line

• Hip dips are a normal body feature and are not a health problem—even if they become more visible with age.
• Hip pain is not the same thing and often signals an underlying issue.
• Mild aches can be normal, but persistent or worsening pain is not.
• Listening to your body and seeking medical advice when needed can help you stay mobile and independent.

Aging brings changes, but pain should never be dismissed as “just getting older.” When in doubt, gather information, use trusted tools, and speak to a doctor to protect your health and peace of mind.