exercises for hip arthritis pain relief

Exercises for Hip Arthritis Pain Relief

Exercise can ultimately provide you relief, despite how unpleasant and painful it may initially appear. Orthopedic professionals advise regular exercise as an essential component of hip arthritis treatment since it may help your muscles become stronger and your hip joint more secure. In this article, we mentioned some of the greatest exercises for hip arthritis pain relief. Start softly and gradually increase the intensity.


Arthritis affects 54 million Americans, according to the Centers for Disease (CDC), with up to 24 million experiencing reduced movement and discomfort. If you fall into this category, the concept of engaging in physical activity could seem contradictory, particularly if you have hip arthritis and experience discomfort. But did you know that inactivity really worsens your disease? Clearly, yeah! Read on to learn about some incredibly simple and quick exercises for hip arthritis pain relief.

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How Arthritis Affects Your Hips

The hip is a ball-and-socket joint, with the top of your thigh bone acting as the “ball” and a portion of your pelvic bone acting as the “socket.” The surface of the bone is covered with a slick tissue called cartilage, which also acts as a joint cushion.

In osteoarthritis (OA), the cartilage in the hip joint gradually wears down, which over time leads to pain, stiffness, swelling, and lack of mobility, says Dr. Johnson, who is a fellow of the American Academy of Orthopedic Surgeons.

Everyday chores, such as bending down to tie a shoe, rising from a chair, or going for a stroll, become increasingly difficult and uncomfortable. The lifetime chance of having hip osteoarthritis is 25%.

The immune system wrongly assaults and destroys cartilage in the synovium, a protective layer of your joint, in rheumatoid and other kinds of inflammatory arthritis. Though RA first affects smaller joints (such as those in your hands and feet), symptoms can move to both hips as the illness advances.

How Exercise Helps Hip Arthritis

Dr. Johnson suggests picturing your hip joint as a bicycle. The muscles surrounding the hip serve as the bike’s sturdy, supportive frame. The joint, particularly one afflicted with arthritis, is analogous to the weaker, flimsier chain. A sturdy frame relieves part of the strain on a shaky chain.
The same holds true for your hip. “As we age, we lose muscle strength,” Dr. Johnson adds. “And any extra weight puts even greater strain on a joint that is weakening due to arthritis.”


Exercises that can help relieve arthritic pain include:

  • Stretching and range-of-motion activities (to help maintain and improve flexibility)
    Exercising for Strength (to work your muscles a little harder)
  • Aerobic activity, such as swimming or cycling (to improve cardiovascular health and control your weight)
  • Other hobbies include yoga and tai chi, as well as gardening and dog walking.

Precautions to Keep in Mind Before Exercising with Hip Arthritis

If you’re new to exercising, it’s always a good idea to consult with your doctor first. “It’s critical to assess your joints’ present capabilities and operate within those constraints,” says Lauren Shroyer, MS, head of product development at the American Council on Exercise.


According to her, your doctor or physical therapist can ensure that the exercises are safe for you and that they will help you increase strength without increasing inflammation or aggravating joint discomfort. Similarly, if you’ve had hip surgery, seek advice from your doctor or physical therapist on which hip exercises are appropriate for you.

More ways to strengthen your joints:

Begin gently. Experts recommend easing your joints back into activity if you haven’t been active in a while. Pushing too hard and too rapidly might overwork your muscles and aggravate joint discomfort. Begin slowly, then gradually increase the time and intensity of your workout.


Move slowly. Doctors recommend stretching your muscles for five to ten minutes before beginning any workout activity and again at the finish. Don’t force any stretches; instead, move slowly and easily. When it comes to strength training, start with fewer reps or a lighter weight and gradually increase.

If your hip (or anything else) aches, stop. “Listen to the suffering,”. When your joints begin to ache or you experience any new joint discomfort, it’s time to quit. Discuss with your doctor when pain is normal and when it is an indication of something more serious.

Every day, stretch. Arthritis experts advise being active even if you have a RA flare-up or an increase in OA pain. Simple stretching may help relieve some of the discomfort.

Exercises to Help Relieve Hip Arthritis Pain

The following are 3 easy exercises for hip arthritis pain relief:

Hip Exercise: Clock Tap


Improves stability and balance while also strengthening hip and leg muscles


  • Assist yourself by standing adjacent to a wall or door frame.
  • Balance on the right foot; if necessary, grasp on to the wall or door frame for support. Maintain a small bend in your knee over your ankle.
  • Tap your left foot around your right foot, as if your right foot is the center of a clock and your left is tapping the numbers on the clock face. Begin at 12 p.m., then at 11, 10, and 9 p.m.
  • Retrace the numbers back to 12; then tap 1 and 2, and repeat the process.
  • Continue the sequence four times more, then finish with the opposing foot.


Tip: When tapping “around the clock,” Shroyer recommends staying within a comfortable and consistent range of motion. If your knee begins to slip over as you tap for the 9 spot, you may have reached the end of your range. You may be able to stretch further on either side as you gain strength.

Hip Exercise: Standing Iliotibial Band Stretch


This stretch stretches the outside of your hip.

  • Assist yourself by standing near to a wall.
  • Cross the nearest leg to the wall behind your other leg.
  • Lean against the wall with your hip until you feel a stretch on the outside of your hip. Maintain the stretch for 30 seconds.
  • Cross the leg furthest away from the wall behind the other leg.
  • Repeat on the other side, then the complete sequence four times.


Tip: Avoid leaning forward or twisting at the waist.

Hip Exercise: Knee to Chest


It stretches the buttocks.

  • Lie on your back on the floor, your legs straight out.
  • Bend one knee and place your hands on your shinbone.
  • Pull your knee as far as you’re comfortable toward your chest.
  • Stretch for 30 seconds, then rest for 30 seconds.
  • Rep on the opposite side, then bring both legs in together. Rep the entire procedure four times.
  • Keep your lower back firmly on the floor.

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