Hip osteoarthritis exercises at home
Hip osteoarthritis usually causes groin or hip stiffness and aching, especially getting up or putting on shoes. Regular exercise helps most people move better.
Between physio sessions, not medical advice. This is general exercise education for common, non-serious hip pain. It isn't a diagnosis. Check with your physiotherapist or doctor before starting, stop if pain is sharp or getting worse, and read the warning signs below first.
Common contributing factors
- Age and previous injury
- Weak hip and leg muscles
- Long periods of inactivity
Gentle exercises people often use
- Sit to stand3 × 10
Stand from a chair with control, sit back down slowly.
- Glute bridge3 × 10
Hips up until knees, hips and shoulders line up.
- Standing hip abduction3 × 10 each side
Hold a counter and lift one leg out to the side, keeping your trunk upright.
- Walking10–30 min most days
Steady walking on flat ground. Split it into shorter walks if needed.
Little and often works best. Mild aching that settles within a day is fine; build up week by week.
Warning signs: get checked first
Don't start, or stop, and see a health professional if any of these apply.
- Sudden severe hip pain or you can't bear weight
- Hip pain with fever or feeling unwell
- Pain at night that doesn't ease with rest or changing position
Keep it going between sessions with Apex One
Home exercises only work if you do them. Apex One+ includes guided recovery programs that talk you through each exercise out loud, time your holds and check your pain before and after every session, so you can show your physiotherapist how it's going.
Questions
What exercises help hip osteoarthritis?
Common options include sit to stand, glute bridge, standing hip abduction, walking. Your physiotherapist can tell you which suit you and how hard to push.
Should hip osteoarthritis exercises hurt?
Mild discomfort of up to about 3 out of 10 that settles within 24 hours is usually acceptable. Sharp pain, or pain that's worse the next day, means ease off and check with your physiotherapist or doctor.
How long until it gets better?
Little and often works best. Mild aching that settles within a day is fine; build up week by week. Everyone is different; if it isn't improving after a few weeks, get it assessed.
Is this medical advice?
No. This is general exercise education for use between physio sessions. It isn't a diagnosis or a substitute for a physiotherapist or doctor.