Hip Arthritis Treatment: Tips and Exercises for Pain and Mobility

If you’re hip to, well, hip pain, you’re in good company. It’s a common problem, and hip arthritis — a condition that affects joints — may play a role. As a major weight-bearing joint, the hip is one of the joints most commonly affected by arthritis. 

There are different forms of hip arthritis, but the most common is osteoarthritis (OA). It can impact a lot of daily activities, including climbing stairs, getting in and out of a car, tying your shoes, and more. Living with hip arthritis can be frustrating and discouraging at times. But there are a lot of ways you can treat arthritis, including hip physical therapy, so it doesn’t interfere with you being able to do what you love. 

Here, learn more about hip arthritis treatment — including the exercises our Hinge Health physical therapists recommend to keep your hip joints healthy and in less pain.

Movement Is Medicine for Hip Arthritis

If you have hip pain and have been diagnosed with arthritis, you might assume that you should move less. Many people are under the false impression that movement can make arthritis worse. This is a myth, though. Movement is medicine for arthritis. “You can keep up with your normal activities and be confident that you’re not going to do anything detrimental to your hip,” assures Caitlin Shaw, PT, DPT, a physical therapist at Hinge Health.  

In fact, arthritis can actually become worse with too much rest. Your joints, which make your skeleton flexible, are designed to move. “Movement acts like lubrication for your joints,” says Dr. Shaw. “It’s important to help maintain your mobility in the joint and reduce pain and discomfort.” Even if you have hip arthritis, you can — and should — keep up with your usual activities and be confident that you’re not going to damage your hip.

Hip Arthritis Treatment: Exercise and Physical Therapy

When it comes to managing hip arthritis, movement is the best medicine. Regular physical activity can help maintain joint function, reduce pain, and improve overall mobility. Physical therapy, including home exercise therapy, is especially helpful. 

“Physical therapy addresses many issues associated with hip arthritis,” says Dr. Shaw. Physical therapy helps to strengthen the muscles surrounding the hip joint, improve flexibility, and enhance overall joint function. Through targeted exercises and stretching routines, physical therapy can reduce pain and stiffness, and increase range of motion. A physical therapist can provide personalized guidance on movement techniques and lifestyle changes to prevent joint pain and other hip arthritis symptoms. 

You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

Top Exercises for Hip Arthritis

Many types of everyday movement can help hip pain, but targeted exercises are especially helpful for hip arthritis treatment. These stretch and strengthen the muscles around your hip joint to help them stay strong and mobile. 

The exercises below are generally beneficial for treating hip arthritis, but a physical therapist can provide more tailored exercises to suit your needs. Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

This movement helps increase flexibility and range of motion, which can reduce stiffness and alleviate pain. It also strengthens the surrounding muscles, providing better support to the hip joint and improving overall joint function. (Get more information on how to do an external hip rotation.)

This movement is great for increasing glute strength and improving hip stability and mobility.

This stretch improves the mobility of your hips and lower back. It’s particularly beneficial for people who have to sit a lot, says Dr. Shaw. “As you sit, your hip flexor muscles can tighten up, which, in turn, rotates your pelvis and can cause discomfort.” (Get more information on how to do a hip flexor stretch.) 

This increases strength in your legs, abdomen, and back. “Bigger muscles provide more stability around the joints, which can help decrease pain,” says Dr. Shaw. Also, since there’s a chair behind you, it’s an ideal exercise if you are worried about balance or have concerns about your form when performing a squat. (Get more information on how to do a sit-to-stand.) 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

More Hip Arthritis Treatments

Beyond staying active, there are numerous non-invasive hip arthritis treatment options available that can provide significant relief. These approaches recommended by Hinge Health physical therapists aim to manage symptoms and enhance quality of life without the need for surgery. 

• Low-impact exercise. Don’t let the name fool you — just because an activity is low impact doesn’t mean it’s less effective or easier. Low impact just means gentler on your joints. Activities like walking, cycling, using the elliptical machine, swimming, tai chi, and rowing are all low impact and all help improve joint mobility, strengthen surrounding muscles, and reduce pain and inflammation. Low-impact activities minimize stress on your joints — especially your hips — while providing essential cardiovascular and muscle-strengthening benefits. 

• Over-the-counter medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for hip pain. It’s important to make sure that you are safely able to take these medications, based on your medical history. For acute pain flares, your doctor may prescribe OTC medications in combination with other medications, such as oral corticosteroids or muscle relaxants.

  • Note: If you have rheumatoid arthritis or another form of inflammatory arthritis, your doctor should refer you to a rheumatologist. Certain medications, known as disease-modifying anti-rheumatic drugs (DMARDs), have been shown to be very effective in preventing your immune system from attacking your joints, which can reduce symptoms and disease progression. Gout, too, is usually treated with prescription medications that target inflammation and/or uric acid production.

• Ice and heat therapy. “Both ice and heat have their benefits,” says Dr. Shaw. She recommends using heat on your hip before doing an activity to increase blood flow and improve flexibility. Afterward, apply ice. “It will decrease inflammation and numb any pain,” she says.

• Assistive devices. Many people resist using assistive devices because they don't want to feel old or less able-bodied. “Using devices like a cane or walker can be really helpful for some people,” says Dr. Shaw, and they can make a big difference during activities that cause you more pain or discomfort. Just be sure to work with your healthcare team to make sure your device is sized properly and you’re using it correctly.

• Injections. Corticosteroid injections and hyaluronic acid injections can help provide temporary pain relief through medication that is delivered directly into the affected joint. They are generally reserved for people who have not responded well to other treatments. Corticosteroid injections reduce inflammation. Hyaluronic acid injections, also known as viscosupplementation, lubricate the joint. Experts recommend combining injections with exercise or physical therapy. The temporary pain relief injections provide help you build strength and stability through movement, which contributes to lasting pain relief. Talk to your provider to find out if you’re a good candidate for injections.

How Lifestyle Habits Affect Arthritis

When dealing with hip arthritis, it's important to realize your lifestyle habits can affect your pain and symptoms. Managing stress, getting good sleep, and eating wholesome foods can all play a big role in how you feel.

Stress can make pain feel worse, so finding ways to relax and stay calm can help arthritis symptoms. Techniques like deep breathing, meditation, or talking to a therapist can make a big difference.

Sleep is also crucial. Not getting enough sleep, or not sleeping well, can make your body more sensitive to pain. It's important to have a good bedtime routine and a comfortable sleeping environment. 

Research shows that incorporating plenty of whole foods — particularly anti-inflammatory foods — into your diet may help reduce pain related to different types of arthritis, including rheumatoid arthritis and osteoarthritis. Eat a mix of fruits, vegetables, whole grains, and healthy fats like wild-caught salmon and olive oil. By eating plenty of these anti-inflammatory foods, you can simultaneously crowd out less nutrient-dense and inflammatory foods from your diet. 

Combining treatments like exercise therapy with healthy behaviors around stress management, sleep, and diet can help your body cope with arthritis better. This can help you avoid, or at least delay, the need for more invasive treatments, like surgery. 

When to See a Doctor

Hip arthritis can usually be managed with movement and other conservative measures. If your symptoms are causing you concern — for instance, they begin to interfere with your ability to go about your daily activities and at-home hip arthritis treatment is not effective — see your doctor. They can further tailor your treatment plan or, in some cases, discuss whether you’re a good candidate for surgery. 

PT Tip: Find Your Movement Sweet Spot

When managing hip arthritis pain, striking the right balance in physical activity is key. Your movement sweet spot is the optimal level of activity that strengthens your hip muscles and improves joint function without doing so much that you trigger a pain flare.

“Everyone’s sweet spot is different, and your body will let you know if you push past it,” says Dr. Shaw. For those with hip arthritis, it’s okay to experience a mild increase in discomfort, but a pain uptick that lasts more than 24 hours or disrupts your daily life, including your sleep, indicates that you may have pushed past your movement sweet spot. If you need help finding your sweet spot, a physical therapist can help.  

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

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