Hip Osteoarthritis (OA)

Hip Osteoarthritis is one of the most common pains around the hip area. It is diagnosed during physical assessment and usually does not need imaging to confirm diagnosis.

Causes and symptoms

In osteoarthritis, over time the protective cartilage on the ends of your bones can break down, causing pain, swelling and problems moving the joint. Usually it is experienced as deep pain in the front of the groin on walking or climbing stairs, with possible referred pain to the lateral thigh and buttock, anterior thigh, knee, and ankle. Being overweight and a history of injury are risk factors.

Self-management

Continue to stay as active as possible. Try to avoid sitting on low chairs/sofas and crossing legs for extended periods. Trial a pillow between knees if side lying in bed.

The most effective self-management strategies are:

  1. Exercise – strengthening the surrounding muscles helps to protect the joint, reduce pain and improve overall function.
  2. Weight Management– being overweight or obese directly impacts the pain experienced with hip OA and makes everyday activities more difficult.

Exercises

Experiencing some discomfort is normal when exercising with arthritis. This should not be excessive, allowing you to breathe normally and not affect how you walk later or tomorrow.

Aerobic exercise (eg. walking, cycling, rowing and water-based exercise), yoga and Tai Chi are all safe and effective for managing pain and improving function. Build up slowly with the eventual aim of more than 150minutes weekly at a pace you can maintain a conversation.

As a starting point to dedicated strengthening, try the following exercises  three day a week. Once you feel this is quite easy, try and increase how many repetitions you can do.

Side leg lift

Person demonstrating a Side Leg Lift Hip Exercise

Begin standing with hands supported on a countertop or back of chair. Lift one leg outwards to the side. Try to keep your foot pointing forward and don’t let your toes point outwards. Stay upright, try not to lean to the opposite side. Pause for a moment and return slowly. Repeat 5-10 times on each side initially. Recover for 1-2mins. Complete 3 rounds (sets) in a session.

Once this feels easy, you can try a slightly more difficult variation by doing the same movement lying on your side on your bed or mat.

Bridge

Begin lying on your back with your knees bent. You can leave your arms by your sides or resting on your body. Push through your legs to lift your bottom off the couch. Strongly clench/contract your bottom muscles at the top for a moment before slowly lowering. Repeat 5-10 times initially. Recover for 1-2mins. Complete 3 rounds (sets) in a session.

Sit-to-stand or Squat

Using a seat initially. Begin by bringing your bottom forward in the seat. Keeping your feet and knees hip width apart, slide your feet underneath as far as you can whilst still keeping your heels on the ground. Tilt your upper body forward. Use your arms if required and push through your legs to stand up tall. Slowly lower yourself back into the seat. Repeat 5-10 times initially. Recover for 1-2mins. Complete 3 rounds (sets) in a session.

Once you find this easy, you can repeat this movement without the chair. You may want to use a countertop for some balance support and only go to a depth you are comfortable with.

Step-up

Start with one foot on a step. Shift your weight forward onto the foot. Tilt your upper body forward slightly. Push through your front leg to stand tall on the step. Allow the knee to bend and slowly lower. Either repeat, keeping this foot on the box or alternate legs. Repeat 5-10 times initially. Recover for 1-2mins. Complete 3 rounds (sets) in a session. Initially, support your hands on a countertop or bannister and gradually reduce use of hands over time.

Heel raise

Begin standing with hands supported on a countertop or back of chair. Feet hip width apart. Raise your heels off the floor as high as you are able. Repeat 10-15 times initially. Recover for 1-2mins. Complete 3 rounds (sets) in a session. Reduce use of hands gradually over time.

Single leg balance

Begin standing tall with support either in front or to both sides. If you feel safe and able try and lift one foot off the ground and maintain your balance. Keep your hands hovered above your support at all times. If you don’t feel you can let go of the support, begin with a few fingers on the support and reduce these slowly over time. Try to hold for 30-60secs. Repeat 1-3 rounds on each leg. This exercise can be done most days.

Tandem Balance

Begin standing tall with support to both sides. If you feel safe and able step one foot forward to bring your heel to the toes of the other foot. Bend both knees slightly and try to keep your weight evenly on both feet. Maintain your balance. Keep your hands hovered above your support at all times. If you don’t feel you can let go of the support, begin with a few fingers on the support and reduce these slowly over time. Try to hold for 30-60secs. Repeat 1-3 rounds on each leg. This exercise can be done most days.

What’s next?

Your GP may prescribe medication (usually topical or oral NSAIDS) to manage the pain. Further tests – such as x-rays or blood tests – are not usually necessary, but may be used to rule out other possible causes of pain.

If you have tried the above advice and feel you need a physio to give you more tailored guidance, you can self-refer or seek referral via your GP.  Surgery is often not required but your physio or GP will be able to direct you if you have significant issues.

If your hip pain is long standing and you have already consulted your doctor or physiotherapist it is worth considering the other factors which contribute to your pain experience by following the link to persistent pain.

Additional resources

Northern Ireland | Versus Arthritis
Resources on managing arthritis. Exercise management. Groups, meetings and classes.

Let’s Move with Leon | Versus Arthritis
A free 12-week programme of 30 minute movement sessions online.

Northern Ireland Versus Arthritis Logo

Share this page

Share
Email Icon Print Icon

Investors In People