{"id":12317,"date":"2026-10-05T03:23:39","date_gmt":"2026-10-05T03:23:39","guid":{"rendered":"https:\/\/justpaste.in\/blogs\/5-exercises-to-relieve-hip-arthritis-pain\/"},"modified":"2026-10-05T03:23:39","modified_gmt":"2026-10-05T03:23:39","slug":"5-exercises-to-relieve-hip-arthritis-pain","status":"publish","type":"post","link":"https:\/\/justpaste.in\/blogs\/5-exercises-to-relieve-hip-arthritis-pain\/","title":{"rendered":"5 Best Exercises for Hip Pain Arthritis That Actually Work"},"content":{"rendered":"<p class=\"extendedwopts-md-justify wp-block-paragraph\">If you suffer from hip arthritis, you know how painful and limiting it can be\u2014whether it&#8217;s a dull ache in the hip joint or a sharp jolt of severe <a href=\"https:\/\/doi.org\/10.1016\/s1521-6942(02)00108-0\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">hip pain during movement<\/a> <strong><sup>[1]<\/sup><\/strong>. The key to relief isn\u2019t just resting\u2014it&#8217;s strategic movement.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Targeted <a href=\"https:\/\/exercisesforinjuries.com\/5-exercises-to-boost-hip-strength\/\" target=\"_blank\" rel=\"noreferrer noopener\">exercises for hip pain<\/a> arthritis can ease tension, strengthen muscles, and increase mobility, even if your hip flexors or buttock muscles feel stiff or weak.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Whether you&#8217;re just starting or looking to add to your recovery routine, these low-impact, physical therapist-approved movements can make a real difference. Let\u2019s get right into the step-by-step how-to, followed by the purpose behind each move.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\"><strong>Tip:<\/strong> Always check with your healthcare professional before starting new <a href=\"https:\/\/gentlestretching.net\/blogs\/recovery\/top-3-hip-pain-massage-exercises-you-can-do-at-home?\" target=\"_blank\" rel=\"noreferrer noopener\">exercise routines<\/a>, especially if you&#8217;re experiencing severe hip pain.<\/p>\n<p class=\"wp-block-paragraph\"><strong><span style=\"text-decoration: underline;\">Nonweight-bearing Positions:<\/span><\/strong><\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Supine_Knee-to-Chest_Stretch\"><\/span><strong>1. Supine Knee-to-Chest Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\"><strong>Targets:<\/strong> Hip flexors, lower back, and improves hip range of motion.<\/p>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"678\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/10\/Supine-Knee-to-Chest-Stretch-Exercises-for-Hip-Pain-Arthritis.webm\" type=\"video\/webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Lie on your back on the floor or bed, maintaining proper alignment with your head, shoulders, hips, and legs. <\/li>\n<li>Engage your core and gently bend one leg, bringing your knee toward your chest. <\/li>\n<li>Use your hand to pull your knee closer to intensify the stretch. <\/li>\n<li>Lower your leg back down to return to the starting position, and then repeat the movement on the opposite leg.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Bent-Knee_Drop-Outs\"><\/span><strong>2. Bent-Knee Drop-Outs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\"><strong>Targets:<\/strong> Internal and external hip rotation, hip abduction, and hip adduction.<\/p>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"678\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/10\/Bent-Knee-Drop-Outs.webm\" type=\"video\/webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Lie on your back on the floor, maintaining proper alignment with your head, shoulders, hips, and legs. <\/li>\n<li>Bend one knee and place both hands at your sides. <\/li>\n<li>Engage your core, then gently lower your bent knee out to the side and bring it back toward the center. <\/li>\n<li>Return to the starting position, and then repeat the movement on the opposite leg.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Side-Lying_Leg_Raise\"><\/span><strong>3. Side-Lying Leg Raise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\"><strong>Targets:<\/strong> Gluteus medius, buttock muscles, and hip abduction for better joint support. <\/p>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"678\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/10\/Side-Lying-Leg-Raise.webm\" type=\"video\/webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Lie on your side with your head resting on your bent arm, keeping your head, shoulders, hips, and legs in proper alignment. <\/li>\n<li>Contract your core, then lift your top leg to a 45-degree angle, ensuring your toes point straight ahead to maintain alignment. <\/li>\n<li>Lower your leg back down to the starting position, and then repeat the movement on the opposite side.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Clamshells\"><\/span><strong>4. Clamshells <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\"><strong>Target:<\/strong> Isolates and strengthens glute medius, and hip stabilizers. <\/p>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"678\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/10\/Clamshells.webm\" type=\"video\/webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Lie on your side, with your knees bent and head resting on your bent arm. <\/li>\n<li>Maintain proper alignment with your head, shoulders, and hips. <\/li>\n<li>Engage your core, then lift your top knee toward the ceiling while keeping your feet together. <\/li>\n<li>Lower your knee back down to return to the starting position, and then repeat the movement on the opposite side. <\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\"><strong><span style=\"text-decoration: underline;\">Weight-Bearing Position<\/span><\/strong><\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Standing_Hamstring_Curl\"><\/span><strong>5. Standing Hamstring Curl<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"500\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/07\/Standing-Hamstring-Curl.webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\"><strong>Targets:<\/strong> Hamstring stretch, strengthens hips, glutes, and improves stability.<\/p>\n<ul class=\"wp-block-list\">\n<li>Begin in an upright standing position with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips, and legs. <\/li>\n<li>Rest your hands on a stable surface for balance, if needed. <\/li>\n<li>Bend one knee, bringing your heel up toward your seat, ideally to a 90-degree angle. <\/li>\n<li>Hold this position for at least 10 seconds. <\/li>\n<li>Lower your foot back down to return to the starting position, and then repeat the movement on the opposite side.<\/li>\n<\/ul>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">\u201cStrengthening the muscles around the hip\u2014especially the glutes and core\u2014can significantly reduce pain and improve function for people with hip osteoarthritis. Targeted exercises improve joint stability and reduce the load on the affected area.\u201d \u2014<a href=\"https:\/\/www.sydney.edu.au\/medicine-health\/about\/our-people\/academic-staff\/david.hunter.html\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Dr. David J. Hunter<\/a>, MD, PhD, Rheumatologist and Professor of Medicine at Tufts University School of Medicine<\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_These_Exercises_Work_for_Hip_Arthritis\"><\/span><strong>Why These Exercises Work for Hip Arthritis<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"wp-block-paragraph\">These movements are designed to be low-intensity yet effective, especially if you&#8217;re dealing with hip arthritis or recovering from joint inflammation. They:<\/p>\n<ul class=\"wp-block-list\">\n<li>Activate and strengthen <a href=\"https:\/\/doi.org\/10.1007\/978-3-031-08956-5_576-1\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">your buttock<\/a> <strong><sup>[2]<\/sup><\/strong> and hip flexor muscles<\/li>\n<li>Improve mobility in the hip joint<\/li>\n<li>Provide a gentle stretch to tight muscles<\/li>\n<li>Enhance leg control and balance <\/li>\n<\/ul>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Starting with nonweight-bearing exercises allows your body to adjust before introducing standing, weight-bearing movements. This progression protects the affected leg while strengthening the opposite leg for overall balance.<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Expert_Tips_to_Protect_Your_Hips\"><\/span><strong>Expert Tips to Protect Your Hips<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul class=\"wp-block-list\">\n<li>Avoid sitting for long periods &#8211; hip joints under constant flexion can worsen stiffness.<\/li>\n<li>Break up desk time with light movement or <a href=\"https:\/\/doi.org\/10.1007\/s004210050135\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">a hip flexor<\/a> <strong><sup>[3]<\/sup><\/strong> stretch.<\/li>\n<li>If your lower back mobility is poor, it can increase strain on your hips.<\/li>\n<li>Add resistance tools like a resistance band or small ankle weights once you\u2019re comfortable.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Final_Thoughts_Take_Charge_of_Your_Hip_Health_Today\"><\/span><strong>Final Thoughts: Take Charge of Your Hip Health Today<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Dealing with hip pain from arthritis doesn&#8217;t mean you have to stop moving\u2014in fact, the right movement is the medicine. Start with these simple but powerful <a href=\"https:\/\/www.lifelongwellness.org\/wellness-academy\/fitness\/5-helpful-exercises-to-provide-hip-bursitis-pain-relief\/\" target=\"_blank\" rel=\"noreferrer noopener\">exercises for hip pain<\/a> arthritis, listen to your body, and stay consistent. <\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Over time, you&#8217;ll notice a better range of motion, less pain, and a stronger foundation.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">If you want to go further, check out our full guide on <a href=\"https:\/\/store.exercisesforinjuries.com\/products\/best-gluteus-medius-exercises-digital-download?utm_source=blog_efi&amp;utm_medium=blog_promo_graphic&amp;utm_campaign=monmay2719_eblog_relieve_hip_arthritis_bgme_efisp\" target=\"_blank\" rel=\"noreferrer noopener\">The Best Gluteus Medius Exercises<\/a> to supercharge your recovery. Check out now!<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/store.exercisesforinjuries.com\/products\/best-gluteus-medius-exercises-digital-download?utm_source=blog_efi&amp;utm_medium=blog_promo_graphic&amp;utm_campaign=monmay2719_eblog_relieve_hip_arthritis_bgme_efisp\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"356\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2020\/05\/Best-Gluteus-Medius-Exercises-Product.jpg\" alt=\"Best Gluteus Medius Exercises\" class=\"wp-image-58199\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2020\/05\/Best-Gluteus-Medius-Exercises-Product.jpg 678w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2020\/05\/Best-Gluteus-Medius-Exercises-Product-300x158.jpg 300w\" sizes=\"auto, (max-width: 678px) 100vw, 678px\" \/><\/a><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><strong>Frequently Asked Questions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>What are the best exercises for hip arthritis pain relief?<\/strong><\/summary>\n<p class=\"wp-block-paragraph\">The most effective exercises include nonweight-bearing movements like supine knee-to-chest, clamshells, and side-lying leg lifts. These gently stretch and strengthen muscles around the hip joint without adding stress. As strength builds, you can incorporate standing exercises like hamstring curls to improve function and balance.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>Can I do these exercises if I have severe hip pain?<\/strong><\/summary>\n<p class=\"wp-block-paragraph\">Yes\u2014but with caution. If you\u2019re experiencing severe hip pain, start with the gentlest movements, such as the knee-to-chest stretch, and avoid any motion that causes sharp discomfort. Always consult a healthcare professional or physical therapist to tailor a plan to your needs.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>How often should I do hip arthritis exercises?<\/strong><\/summary>\n<p class=\"wp-block-paragraph\">Aim for 3 to 5 times per week, depending on your pain level and ability. Consistency is key. Listen to your body, and gradually increase reps or sets as your hips, glutes, and thigh muscles strengthen.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>Can stretching help hip arthritis?<\/strong><\/summary>\n<p class=\"wp-block-paragraph\">Absolutely. Gentle hip flexor stretches and hamstring stretches can reduce stiffness, improve range of motion, and alleviate pressure on the affected leg. Stretching also helps improve posture, which can reduce overall joint stress.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<p class=\"wp-block-paragraph\"><strong><\/p>\n<div id=\"pressrelease-link-46553\" class=\"wp-showhide sh-link pressrelease-link sh-hide\"><button type=\"button\" class=\"sh-toggle\" aria-expanded=\"false\" aria-controls=\"pressrelease-content-46553\" data-sh-more=\"Show References\" data-sh-less=\"Hide References\">Show References<\/button><\/div>\n<div id=\"pressrelease-content-46553\" class=\"wp-showhide sh-content pressrelease-content sh-hide\" hidden><\/strong><br \/>1. Zacher, J., &amp; Gursche, A. (2003). \u201cHip\u201d pain. <em>Best Practice &amp; Research Clinical Rheumatology<\/em>, <em>17<\/em>(1), 71\u201385. https:\/\/doi.org\/10.1016\/s1521-6942(02)00108-0<\/p>\n<p>2. \u200cWade, E., &amp; Burch, R. L. (2025). Buttocks. <em>Encyclopedia of Sexual Psychology and Behavior<\/em>, 1\u20137. https:\/\/doi.org\/10.1007\/978-3-031-08956-5_576-1<\/p>\n<p>3. Andersson, E. A., Nilsson, J., Ma, Z., &amp; Thorstensson, A. (1997). Abdominal and hip flexor muscle activation during various training exercises. <em>European Journal of Applied Physiology<\/em>, <em>75<\/em>(2), 115\u2013123. https:\/\/doi.org\/10.1007\/s004210050135<br \/><strong><\/div>\n<p><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you suffer from hip arthritis, you know how painful and limiting it can be\u2014whether it&#8217;s a dull ache in the hip&hellip;<\/p>\n","protected":false},"author":1,"featured_media":12318,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2142,2130],"tags":[],"class_list":["post-12317","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hip-pain","category-specific-pain-areas"],"_links":{"self":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/12317","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/comments?post=12317"}],"version-history":[{"count":0,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/12317\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media\/12318"}],"wp:attachment":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media?parent=12317"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/categories?post=12317"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/tags?post=12317"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}