Condition guide
It develops as the cartilage in the hip joint gradually thins over time. The pain is usually felt in the groin; putting on socks, tying your shoelaces and getting into a car can become difficult. With exercise, weight control and the right aids, many people can stay active for many years.
The hip is a ball-and-socket joint formed by the head of the thigh bone and a socket in the pelvis. In osteoarthritis, the cartilage covering the joint surfaces thins, bony outgrowths form at the edges of the joint, and the joint's movement becomes restricted, especially turning the leg inwards.
If you are over 50, with hip pain that gets worse when you put weight on it, morning stiffness that lasts less than an hour and restricted inward turning of the hip, the diagnosis can usually be made from an examination.
Pain from hip osteoarthritis is not felt only in the groin; it can spread down the thigh to the knee. Some patients describe only knee pain, and their knee is investigated even though the problem is in the hip.
If you have pain in your knee but a knee examination and imaging do not explain it, your hip needs to be assessed too. A physiotherapy assessment always checks the hip's range of movement.
The American College of Rheumatology guideline puts exercise, weight control and managing the condition yourself at the centre of treatment.
The guideline strongly recommends against: glucosamine and chondroitin supplements, hyaluronic acid, PRP or stem cell injections into the hip, and TENS.
Exercises at home
You may feel some mild pain during exercise; if the pain is no worse the next day, it is safe to carry on. If there is a clear increase the next day, cut down the number of reps. Hold on to something sturdy for the standing exercises.
Lie on your back with your knees bent and feet flat on the floor. Squeeze your buttocks and lift your hips off the floor, so that your body forms a straight line from your shoulders to your knees. Hold for 3–5 seconds, then lower slowly.
10–15 reps, 1–2 times a dayLie on your side with the bottom knee slightly bent. Lift the top leg with the knee straight and toes pointing forwards. Your hip muscles help keep the knee stable.
10–15 reps on each sideCross your arms over your chest. Lean slightly forward and stand up from the chair, then sit back down with control. If it is hard, push up with your hands or use a higher chair.
10 reps, 1–2 times a dayLie on your back. Hold one knee with both hands and slowly pull it towards your chest, staying within a pain-free range, until you feel a gentle stretch in your hip. Then repeat with the other leg. If you have a hip replacement, do not do this exercise without checking with your surgeon first.
20–30 seconds, 3 times on each legStand up straight, holding on to the counter. Keeping your knee straight, slowly move one leg back behind you; squeeze your buttock without arching your lower back. Slowly return to the start.
10 reps on each legHold on to the counter in front of you. Keeping your body upright, move one leg out to the side with your toes pointing forwards, then slowly bring it back. The muscles at the side of the hip keep you balanced when you walk.
10–15 reps on each legProtecting your hip does not mean keeping it still; it means spreading the load wisely.
Video
From the YouTube channel of US physical therapists Bob Schrupp and Brad Heineck.
An explanation of the strong recommendations in the American College of Rheumatology guideline.
An introduction to a programme you can do at home for hip pain.
No. Exercise and regular movement are the cornerstone of treatment for osteoarthritis. Walk at a distance and pace that do not noticeably increase your pain; during painful spells, walk for shorter periods but more often. Cycling and exercising in water are also good options that put less load on the joint.
According to a Cochrane review updated in 2026, exercise slightly improves pain and function in hip osteoarthritis; the average effect is small. Even so, because it has few side effects and many benefits for your overall health, the American College of Rheumatology strongly recommends exercise. Exercise is one part of a treatment package, together with weight control, a walking stick and understanding the condition properly.
For hip osteoarthritis, the American College of Rheumatology guideline strongly recommends against glucosamine, chondroitin, hyaluronic acid injections, and PRP and stem cell injections. An ultrasound-guided cortisone injection, on the other hand, is one of the recommended options for short-term relief.
In the hand on the opposite side to your painful hip. The stick touches the ground at the same time as your painful leg and reduces the load the hip has to carry. It is important to have it set to the right height.
If pain and restricted movement seriously disrupt your daily life despite exercise, weight control and medication, you need an orthopaedic assessment. The decision is based not just on your X-ray, but on your quality of life.
The following may point to a problem other than osteoarthritis. See a doctor without delay:
Sources
İhsan Eren