Hip osteoarthritis
Pain in the groin, front of the thigh or buttock, with stiffness after rest and difficulty with socks, shoes or getting out of a car. It is common from middle age. Like knee arthritis, exercise is the first treatment recommended, at any stage, and strong muscles around the hip take a lot of load off the joint.
Also called hip arthritis, stiff hip, wear and tear in the hip, hip OA.
Does this sound like you?
- Pain in the groin or front of the thigh, sometimes down to the knee
- Stiffness first thing or after sitting, easing within half an hour
- Putting on socks or cutting toenails has become hard
- It has built up over months or years
This is not a diagnosis. Several things cause pain in the same place, which is why the list below matters.
Check these first: when it is not hip osteoarthritis
If any of these apply, get checked before you start the exercises.
- Sudden severe hip pain after a fall, or you can't put weight on the leg
- The hip is hot and you feel unwell or feverish
- Pain that is getting quickly worse, or constant at night
- A child or teenager with hip or knee pain and a limp. Get this seen promptly
The exercises, in the order you would build them up
How long it takes
Most people notice less pain and easier walking after six to eight weeks of regular strengthening, with further gains over months. Some aching during exercise is normal and not harm, as long as it settles within a day.
What the NHS says
The NHS's own pages on this, to check what you have read here against.
Waiting for an appointment?
Kinehub turns this into a daily plan, adjusts it as you improve or struggle, and keeps the record you hand over when you are finally seen.
Keep reading
- Guide · 3 minSleeping when it hurtsPositions that take the load off a sore back, neck, shoulder or hip, and the night-time pain that needs checking.
- Guide · 4 minThe clamshell, done properlyThe most commonly prescribed glute exercise, and the three mistakes that stop it working.
- Guide · 6 minUnderstanding painWhy hurt does not always mean harm, and why that matters when you are deciding whether to move today.
A daily plan for hip osteoarthritis
Kinehub turns these exercises into a short daily session with a demo for each one, and tracks your pain before and after so you can see whether it is working. Free to start.
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