Exercises for Hip Osteoarthritis: Gentle Strengthening and Mobility Exercises
Hip osteoarthritis can cause pain, stiffness and difficulty with everyday activities such as walking, climbing stairs, getting out of a chair or putting on your shoes.The good news is that exercise is an important part of managing osteoarthritis.
NICE recommends therapeutic exercise tailored to an individual's needs, which may include strengthening the muscles around the affected joint and improving general aerobic fitness.
There is no single exercise programme that is right for everyone.
The exercises you choose should take into account your symptoms, strength, mobility, fitness and personal goals.
Exercises for Hip Osteoarthritis
1. Sit-to-Stand
A simple exercise to strengthen the muscles around your hips and thighs.
How to do it:
Sit on a sturdy chair with your feet flat on the floor.
Lean forward slightly.Push through your feet and stand up.Slowly lower yourself back down.
Repeat.
Start with: 5–10 repetitions.
2. Glute Bridge
This exercise strengthens your buttock and hip muscles.
How to do it:Lie on your back with your knees bent.Keep your feet flat on the floor.Gently tighten your abdominal and buttock muscles.Lift your hips slowly.Pause briefly, then lower with control.
Start with: 8–10 repetitions.
3. Standing Hip Abduction
This exercise works the muscles on the outside of your hip.
How to do it:Stand upright and hold a stable surface for support.Slowly move one leg out to the side.Keep your body upright and avoid leaning.Slowly return your leg to the starting position.
Start with: 8–10 repetitions on each side.
4. Side-Lying Leg Raise
A useful strengthening exercise for the muscles around the outside of the hip.
How to do it:Lie on your side with your legs straight.Keep your toes pointing forwards.Slowly lift your top leg.Lower it with control.
Start with: 8–10 repetitions on each side.
5.Walking
Walking can be a simple way to build general fitness while keeping active.Start with a comfortable distance and pace. As your fitness improves, gradually increase the amount you walk.
How Often Should You Exercise?
There is no single exercise programme that is right for everyone. Start at a level you can manage comfortably and gradually build up your repetitions, resistance or activity as your strength and confidence improve.Some discomfort can occur when starting a new exercise programme. However, if your pain becomes severe or your symptoms significantly worsen, stop and seek advice from a qualified healthcare professional.
Important
This information is for general educational purposes and is not a substitute for an individual assessment or personalised treatment plan. The exercises may not be suitable for everyone.
NICE guidance: This article is informed by NICE Guideline NG226, Osteoarthritis in over 16s: diagnosis and management.
If hip pain or osteoarthritis is making walking, exercising, sleeping or everyday activities difficult, an individual assessment can help identify what may be contributing to your symptoms and guide your rehabilitation.
If you're looking for personalised support, see my Hip Pain Physiotherapy in Didsbury & South Manchester page to find out more about assessment and treatment.