Best Exercises for Hip Arthritis: Pain Relief and Improved Mobility

Hip arthritis causes pain, stiffness, and reduced mobility, but exercise is one of the most effective treatments. This guide provides evidence-based exercises specifically designed to reduce hip arthritis pain and improve function.

Why exercise helps hip arthritis

Research consistently shows that exercise:

• Reduces pain by up to 40%
• Improves joint function and mobility
• Strengthens muscles that support the hip
• Maintains joint cartilage health
• Helps with weight management
• Improves quality of life
• May delay or prevent need for surgery

The key is choosing the right exercises and doing them correctly.

Exercise principles for hip arthritis

• Start gently: Begin with easier exercises
• Progress gradually: Increase difficulty slowly
• Be consistent: Regular exercise is more important than intensity
• Expect some discomfort: Mild discomfort during exercise is normal
• Avoid sharp pain: Stop if you experience sharp or severe pain
• Exercise daily: Aim for at least 20-30 minutes most days

Range of motion exercises

These maintain hip flexibility and reduce stiffness.

1. Hip flexion (lying)

Purpose: Maintain hip bending ability

How to do it:

1. Lie on your back
2. Bend one knee, sliding your foot along the bed
3. Bring your knee towards your chest as far as comfortable
4. Hold for 5 seconds
5. Slowly straighten
6. Repeat 10 times each leg

2. Hip abduction (lying)

Purpose: Maintain ability to move leg to the side

How to do it:

1. Lie on your back with legs straight
2. Keep toes pointing upward
3. Slide one leg out to the side
4. Bring it back to center
5. Repeat 10 times each leg

3. Hip rotation (sitting)

Purpose: Maintain hip rotation

How to do it:

1. Sit on a chair with feet flat on floor
2. Keeping your foot on the floor, move your knee inward
3. Then move it outward
4. Repeat 10 times each leg

Strengthening exercises

Strong muscles reduce stress on the hip joint.

4. Gluteal squeezes

Purpose: Strengthen buttock muscles

How to do it:

1. Lie on your back or sit
2. Squeeze your buttocks together
3. Hold for 5 seconds
4. Relax
5. Repeat 10 times

5. Hip abduction (standing)

Purpose: Strengthen hip muscles

How to do it:

1. Stand holding a worktop for support
2. Keep your body upright
3. Lift your leg out to the side
4. Keep your toes pointing forward
5. Lower slowly
6. Repeat 10 times each leg

Progression: Add ankle weights when this becomes easy.

6. Hip extension (standing)

Purpose: Strengthen buttocks and back of thigh

How to do it:

1. Stand holding a worktop
2. Keep your leg straight
3. Lift your leg backwards
4. Do not lean forward
5. Lower slowly
6. Repeat 10 times each leg

7. Mini squats

Purpose: Strengthen thighs and hips functionally

How to do it:

1. Stand holding a worktop, feet hip-width apart
2. Bend your knees slightly (about 30 degrees)
3. Keep your back straight
4. Straighten back up
5. Repeat 10 times

Important: Only bend as far as comfortable. Deep squats may aggravate hip arthritis.

8. Sit-to-stand

Purpose: Functional strengthening for daily activities

How to do it:

1. Sit on a firm chair
2. Shuffle forward to the edge
3. Lean slightly forward
4. Push through your legs to stand
5. Lower back down slowly
6. Repeat 10 times

Progression: Use a lower chair or try without using your hands.

Stretching exercises

Gentle stretching reduces stiffness and improves mobility.

9. Hip flexor stretch

Purpose: Stretch front of hip

How to do it:

1. Stand in a lunge position
2. Back knee slightly bent
3. Tuck your pelvis under
4. You should feel a stretch in the front of your back hip
5. Hold for 30 seconds
6. Repeat 3 times each side

10. Hamstring stretch (lying)

Purpose: Stretch back of thigh

How to do it:

1. Lie on your back
2. Bend one knee with foot flat on bed
3. Lift the other leg, keeping it straight
4. Hold behind your thigh
5. Gently pull towards you
6. Hold for 30 seconds
7. Repeat 3 times each leg

Low-impact aerobic exercise

Cardiovascular exercise is important for overall health and weight management.

Best options for hip arthritis

• Walking: Start with 10 minutes, build to 30 minutes daily
• Swimming: Excellent non-weight-bearing exercise
• Water aerobics: Buoyancy reduces joint stress
• Cycling: Stationary bike is ideal
• Elliptical trainer: Low-impact alternative to walking

Activities to avoid or modify

• Running (high impact)
• Jumping or high-impact aerobics
• Deep squats or lunges
• Activities involving twisting (tennis, golf) — modify as needed

Sample daily exercise routine

Managing pain during exercise

What is normal

• Mild discomfort during exercise
• Slight increase in pain for up to 2 hours after
• Stiffness that eases with gentle movement

When to stop or modify

• Sharp, severe pain
• Pain that persists for more than 2 hours after exercise
• Increased swelling
• Pain that worsens over several days

Pain management strategies

• Apply heat before exercise (warm shower or heat pack)
• Apply ice after exercise if sore (20 minutes)
• Take pain medication 30-60 minutes before exercise if needed
• Exercise when pain is lowest (often mid-morning)
• Start with fewer repetitions and build up

Progression guidelines

Progress your exercises when:

• Current exercises feel easy
• You can complete all repetitions without excessive pain
• You have been doing current level for 2-3 weeks

Ways to progress

• Increase repetitions (up to 15-20)
• Add resistance (ankle weights, resistance bands)
• Increase duration of aerobic exercise
• Try more challenging variations

When to seek professional help

Consider specialist hip arthritis physiotherapy if:

• You are unsure which exercises are safe
• Pain is not improving with exercise
• You need help with technique
• You want a personalized programme
• You are considering surgery and want to optimize pre-operative fitness

Complementary strategies

Combine exercise with:

• Weight management: Every kilogram lost reduces hip stress
• Pain medication: As prescribed by your GP
• Heat and cold therapy: For symptom relief
• Walking aids: If needed to stay active
• Pacing: Balance activity with rest

Long-term commitment

Exercise for hip arthritis is not a quick fix but a long-term management strategy:

• Benefits build over weeks and months
• Stopping exercise leads to symptom return
• Make it a permanent lifestyle change
• Vary exercises to maintain interest
• Join a class or exercise group for motivation

The bottom line

Exercise is one of the most effective treatments for hip arthritis. The key principles are:

• Include range of motion, strengthening, and aerobic exercise
• Exercise daily or most days
• Start gently and progress gradually
• Some discomfort is normal, sharp pain is not
• Be consistent — regular exercise is key
• Combine with weight management and other strategies
• Seek professional guidance if needed

With the right exercise programme, most people with hip arthritis can reduce pain, improve function, and maintain an active lifestyle.

About the author

Lizzie Thornton is a specialist community physiotherapist with over 15 years of experience managing arthritis and chronic pain conditions. She is HCPC registered and a member of the Chartered Society of Physiotherapy. Lizzie has helped hundreds of people with hip arthritis stay active and manage their symptoms through home physiotherapy visits across Staffordshire Moorlands and Cheshire East.

View Lizzie's profile