Osteoarthritis (OA) of the hip is a major cause of pain and mobility issues in Australia with over 2.1 million people affected. Being overweight and a sedentary lifestyle can put more strain on joints and increase the likelihood of developing osteoarthritis. Symptoms of osteoarthritis in the hip include persistent pain, stiffness and reduced range of motion making daily tasks hard. As OA progresses even simple movements like standing up or taking a walk can become difficult.
Research shows that regular targeted exercise can reduce arthritis symptoms and improve joint health. It may seem counterintuitive to move an arthritic hip but low impact exercise can reduce inflammation, improve flexibility and strengthen the muscles that support the joint. By managing OA through exercise many people avoid or delay surgery and improve their overall quality of life. So let’s get into how exercise can be your best friend in managing symptoms of osteoarthritis of the hip.
Hip Arthritis
Hip arthritis is a common condition that affects the hip joint causing hip pain, stiffness and limited mobility. It can affect anyone of any age but is more common in older adults. The hip joint is a ball and socket joint made up of the femoral head (the ball) and the acetabulum (the socket). This joint is covered with cartilage, a smooth, slippery tissue that allows for smooth movement. When the cartilage wears out the bones can rub against each other and cause pain and stiffness.
There are several types of hip arthritis including osteoarthritis, rheumatoid arthritis and psoriatic arthritis. Osteoarthritis is the most common type and is caused by wear and tear on the joint. Rheumatoid arthritis is an autoimmune disease that causes inflammation in the joint and psoriatic arthritis is in people with psoriasis. Knowing what type of arthritis you have is key to managing and treating it.
Symptoms and Diagnosis of Hip Osteoarthritis
Symptoms of hip osteoarthritis can vary from person to person but can include:
- Pain in the hip, groin or thigh
- Stiffness in the hip or groin
- Limited mobility or range of motion
- Swelling or redness in the hip or groin
- Fatigue and weakness
Diagnosing hip osteoarthritis involves a combination of physical examination, medical history and imaging tests such as X-rays or MRI. During a physical examination a doctor will check for limited range of motion, pain or tenderness in the hip joint and muscle weakness or wasting. Knowing your medical history is also important as it can give insight into risk factors and progression of the disease. Imaging tests will show the extent of cartilage wear and other changes in the hip joint to help with a full diagnosis.
The Science Behind Exercise and Hip Arthritis Relief
Exercise is evidence based for osteoarthritis of the hip. Research from the University of Sydney and Arthritis Australia shows that exercise can reduce pain and improve mobility in people with hip arthritis. Exercise brings nutrients to cartilage, reduces inflammation and improves joint lubrication which reduces the grinding and stiffness associated with OA. Exercise also manages chronic inflammation associated with osteoarthritis and reduces symptoms and prevents flare ups.
Research from the University of Sydney further indicates that specific walking patterns may influence OA progression, as certain movements can either reduce or increase joint strain. By identifying these patterns, people with OA can adjust their routines to help prevent added strain on hip and knee joints.
Moving your hip also keeps weight in check which is important as every kilogram lost takes 4 kilograms of pressure off the hip joint. For people with arthritis in their hips even small weight loss combined with exercise can mean big pain reduction. Exercise isn’t just about building muscle it’s about joint support, reducing stiffness and giving the body the tools to fight OA. With the right approach exercise can be a key part of managing OA hip symptoms and help Australians stay active and independent.
Benefits of Exercise for Hip Arthritis
The benefits of exercise for osteoarthritis of the hip go beyond pain relief.
- Pain Management: Strengthening the muscles around the hip joint reduces strain and daily discomfort. Regular exercise reduces inflammatory markers and brings down pain naturally. Exercise can also manage pain caused by bone spurs that develop from osteoarthritis by reducing friction between bones.
- Flexibility: Regular movement stretches out stiff muscles and ligaments and improves range of motion. Makes it easier to bend, twist and walk without sharp pain or stiffness in the hip.
- Balance: Stronger muscles around the hip joint gives stability and reduces the risk of falls. This is important for people with OA who may feel unsteady due to joint weakness.
- Quality of Life: Exercise can boost mood and energy and combat fatigue and frustration of arthritis. For many Australians with OA these small changes add up to a big difference in daily comfort and function.
Exercise is one of the simplest and most accessible treatments for osteoarthritis of the hip. Small movement can make a big difference over time and give people with OA the tools to live life on their terms.
Exercises Recommended for Hip Arthritis
You need to choose exercises that are gentle on arthritic hips. Here’s a breakdown of exercises for OA:
- Low Impact Aerobics: Walking, swimming and stationary cycling are great for getting the heart rate up without putting stress on the hip. These exercises improve blood flow and keep joints lubricated.
- Strength Training: Light weights or resistance bands can strengthen the muscles that support the hip. Focus on exercises that target the glutes, quadriceps and core such as mini squats or seated leg lifts.
- Flexibility Exercises: Yoga and Pilates have stretches and poses to improve flexibility and loosen stiff joints. 10 minutes a day can help reduce the stiffness that comes with hip arthritis.
- Balance Exercises: Side leg raises and gentle Tai Chi movements improve balance and coordination. Balance training is important to prevent falls and strengthen the muscles around the hip.
Try different exercises to have a balanced routine that can ease hip arthritis symptoms and strengthen the surrounding muscles. Keep it gentle and make sure every movement is pain free.
Low Impact Aerobics
Low impact aerobics is an important part of managing hip osteoarthritis. These exercises can improve cardiovascular health, reduce pain and stiffness and improve mobility. Examples of low impact aerobics are:
- Brisk walking
- Swimming
- Cycling
- Elliptical trainer
- Low impact aerobics classes
Start slow and gradually increase the intensity and duration of these exercises. Listen to your body and rest when needed to avoid overexertion and have a safe and effective workout.
Strengthening Exercises
Strengthening exercises can improve muscle strength and stability around the hip joint and reduce pain and stiffness. Examples are:
- Squats
- Lunges
- Leg press
- Leg extensions
- Leg curls
Start with light weights and gradually increase as you get stronger. Focus on proper form and technique to avoid injury and get the most out of these exercises.
Flexibility and Stretching Exercises
Flexibility and stretching exercises can improve range of motion and reduce stiffness in the hip joint. Examples are:
- Hip flexor stretch
- Hamstring stretch
- Quad stretch
- Calf stretch
- Piriformis stretch
Hold each stretch for 15-30 seconds and repeat 2-3 times. Listen to your body and stop if you feel any pain or discomfort to ensure safe and effective stretching.
Exercise Routine for Beginners
If you’re new to exercise start slow and build up. People with hip dysplasia can benefit from targeted exercises to manage their symptoms. Here’s a beginner routine to manage OA hip symptoms at home:
- Warm-Up: 5 minutes walk to warm up the body and get blood flow to the hip joints.
- Strength: Seated leg lifts (10 each leg). This exercise builds hip stability without putting weight on the joint.
- Balance: Side leg raises (8-10 each side) to improve balance and stability around the hip.
- Cool Down: Finish with gentle stretching or simple yoga pose like seated forward bend to lengthen and relax the hip muscles.
This 15-20 minute routine can be done daily and as you get stronger and more comfortable you can add more reps. Remember consistency over intensity is key for long term benefits in managing osteoarthritis of the hip.
Tips for Exercising with Arthritis
Exercising with hip pain requires a bit of finesse. Here are some tips for a safe and enjoyable experience:
Start Small: Start with short and gentle sessions to see how your body reacts.
- Use Support Tools: Good quality footwear, resistance bands and soft yoga mats can provide extra support.
Listen to Your Body: If you feel any sharp pain stop. It’s better to switch to a less intense exercise than to risk further injury. - Consult a Professional: An exercise physiologist can tailor exercises for your specific symptoms of OA hip. Arthritis Australia also has resources on exercising safely. If conservative treatments including exercise don’t alleviate pain, consider discussing hip surgery with your doctor.
Be consistent with your routine but flexible with your approach. A little patience and persistence will go a long way with hip arthritis.
When to see a Healthcare Provider
Exercise is good for most with OA but sometimes professional help is needed. If symptoms worsen or pain persists a healthcare provider can offer personalised treatment for OA hip. Signs you might need to see a GP include intense pain, joint instability or swelling that doesn’t go away with rest.
How an Exercise Physiologist Can Help with Osteoarthritis of the Hip
As we know, exercise can work wonders for managing osteoarthritis, but getting started can be intimidating. This is where an Exercise Physiologist (EP) comes in. Accredited exercise physiologists are trained specifically to create personalised exercise plans for people with conditions like osteoarthritis of the hip. We assess each person’s symptoms, physical limitations, and goals to design a program that’s safe, effective, and tailored to reduce pain and improve mobility.
An EP’s guidance can make a huge difference for people with OA, ensuring they’re using the right form and intensity while avoiding exercises that might worsen symptoms. We can also provide insights into posture, biomechanics, and even daily movement patterns, all of which impact hip joints. Working with an EP helps people manage OA hip symptoms with confidence, knowing that each exercise is backed by expertise.
If you’re new to exercise or concerned about exacerbating hip pain, a session with one of our exercise physiologists could be a game-changer.
Additional Resources and Support
Additional support can be helpful in staying motivated and engaged. Here are some resources for hip arthritis:
- EP360: As accredited exercise physiologists, our team works every day with people to manage osteoarthritis of the hip – get in touch for a consultation.
- Arthritis Australia: This site has online workshops, exercise guides and community programs to help you stay active with arthritis.
- Local Gyms: Many community centres and YMCAs have arthritis friendly classes focused on low impact movements and stretching. Check your local area.
For those interested in the latest research on osteoarthritis, the Sydney Musculoskeletal Health – Faculty of Medicine and Health at the University of Sydney is dedicated to advancing musculoskeletal health through innovative research. This centre collaborates on OA management studies and offers resources that may be useful for people seeking evidence-based approaches to reduce joint pain and improve function.
Using these resources will make exercise feel less intimidating and more supportive, with structure, tips and community.
Conclusion
Living with hip OA isn’t easy but exercise can help. It’s accessible, empowering and doesn’t require fancy equipment or gym memberships. By sticking to a gentle but regular routine you can see lasting improvement in mobility and pain. Exercise may even delay or avoid surgery and give you more control over your body and freedom. Start small and remember every little bit counts. Let’s get moving!