Did you know that over 32 million Americans live with osteoarthritis, with the hip being one of the most commonly affected joints?
For those experiencing hip pain, movement might seem counterintuitive – but gentle, appropriate exercise is actually one of the best medicines.
Living with hip arthritis doesn’t mean giving up an active lifestyle. The right low-impact workouts can strengthen supporting muscles, improve flexibility, and even reduce pain levels – all while protecting your joints from further stress. The key is choosing activities that provide benefits without aggravating your condition.
1. Walking
Walking is one of the most accessible exercises for people with hip arthritis. This low-impact activity helps improve joint mobility while reducing stiffness that often accompanies hip pain.
Start by walking at a comfortable pace that feels right for your body. You can gradually build up your endurance over time as your joints become more accustomed to the movement.
When choosing your walking route, look for flat, even surfaces that put less strain on your hips. Avoid uneven terrain, steep hills, or paths with obstacles like tree roots.
Footwear matters! Select snug-fitting walking shoes with good arch and heel support. The right shoes absorb shock and reduce impact on your hip joints, making your walks more comfortable and beneficial.
2. Swimming
Swimming offers wonderful benefits for people with hip arthritis. The water’s buoyancy supports your body weight, taking pressure off painful joints while still providing gentle resistance to strengthen muscles.
To get the most from your swim sessions, focus on smooth, controlled movements. Maintain steady breathing and avoid jerky motions that might strain your hips.
Don’t worry if you’re not an experienced swimmer!
There are many ways to modify pool exercises:
- Use a kickboard to support your upper body while working your legs
- Try water walking in the shallow end
- Swim at a slower pace that feels comfortable for your body
Even a gentle 15-minute pool session can improve your mobility while keeping pain at bay.
3. Water Exercises
Water provides a gentle, supportive environment for hip arthritis workouts. The natural buoyancy of water supports your body weight, protecting your hip joints while you exercise.
Aqua aerobics and water walking are perfect options when your hips need gentle care. The water creates natural resistance without putting pressure on painful joints.
Try these simple water routines to start:
- Walk laps in waist-deep water at a comfortable pace
- Perform gentle leg lifts while holding the pool edge for support
- Use foam water dumbbells for light resistance training
The warm water of a heated pool can be especially soothing for stiff joints. Even 15-20 minutes of water exercise a few times weekly can improve your mobility and reduce discomfort.
Remember to move at your own pace and listen to your body’s signals during your pool workout.
4. Stationary Biking
Stationary biking offers an excellent option for hip arthritis sufferers, providing cardiovascular benefits without stressing your hip joints. The smooth, circular pedaling motion helps strengthen the muscles around your hips while minimizing impact.
When setting up your bike, adjust the seat height so your hips remain slightly bent at the bottom of each pedal stroke.
This position reduces strain on your hip joints. Start with minimal resistance—your goal is smooth movement, not pushing against heavy tension.
Rather than one long session, try shorter, more frequent rides. Many people find that several 10 to 20-minute sessions throughout the week work better than fewer, longer workouts.
For added comfort, consider a recumbent stationary bike. These models allow you to pedal in a semi-reclined position, putting even less pressure on painful hip joints.
5. Yoga
Yoga offers gentle yet effective movements that can improve flexibility and reduce pain for people with hip arthritis. Regular practice helps strengthen the muscles surrounding your hip joint while promoting relaxation.
Several poses are particularly helpful for hip arthritis:
- Child’s Pose gently stretches the hips without putting pressure on painful areas
- Bridge Pose strengthens your glutes and core, which support healthy hip function
- Cat-Cow stretches help maintain spinal flexibility that complements hip movement
Always modify poses to suit your comfort level. Use props like blocks, bolsters, or blankets to support your body. Avoid forcing your hips into uncomfortable positions, especially deep external rotation.
Start with just 5-10 minutes of gentle yoga daily. The combination of movement, breathing, and mindfulness can help reduce stiffness while improving your overall mobility.
6. Tai Chi
Tai Chi combines slow, fluid movements with deep breathing, making it perfect for people with hip arthritis. The gentle, flowing motions help improve flexibility and balance without putting stress on your painful joints.
Research shows regular Tai Chi practice can provide real relief from hip pain while increasing your range of motion. An added benefit is improved balance, which helps reduce your risk of falls.
If you’re new to Tai Chi, start with these basic forms:
- “Commencement” – a simple starting position with feet shoulder-width apart
- “Parting the Wild Horse’s Mane” – gentle weight shifts from one leg to the other
- “Wave Hands Like Clouds” – smooth arm movements paired with careful stepping
Focus on controlled, mindful movements rather than speed. Even practicing for 10-15 minutes a few times weekly can help ease hip discomfort and improve your mobility.
7. Leg Raises
Leg raises offer an effective way to build strength in your hip and core muscles without putting excess stress on painful joints. This simple exercise can be done right at home on a comfortable mat.
To perform leg raises safely:
- Lie on your back with one knee bent, foot flat on the floor
- Keep your other leg straight
- Slowly lift the straight leg to hip height
- Hold briefly, then lower with control
- Repeat on both sides
Start with just 1-2 sets of 10 repetitions per leg. As your strength improves, you can gradually add more repetitions.
For comfort, place a small pillow under your lower back. If you feel any sharp pain (rather than gentle muscle work), stop and try a smaller movement range.
Regular leg raises help build the supportive muscles around your hip joint, potentially reducing pain and improving stability during daily activities.
8. Bridge Exercise
The bridge exercise is perfect for strengthening the gluteal muscles and core, which helps support your hip joints and improve stability.
To perform this gentle yet effective movement:
- Lie on your back with knees bent and feet flat on the floor, hip-width apart
- Press through your heels to lift your hips toward the ceiling
- Create a straight line from your shoulders to your knees
- Hold the position briefly at the top
- Lower back down with control
Start with 8-10 repetitions, resting between sets as needed. If this feels comfortable, try holding the bridge position for 5-10 seconds.
For an easier version, use a pillow under your lower back. As you build strength, challenge yourself with the single-leg bridge—extend one leg while keeping your hips level.
This simple exercise strengthens the muscles that support your hips, potentially reducing pain during everyday movements.
9. Short, Brisk Walks
Many people with hip arthritis find that several short walks throughout the day work better than one long session. Three 10-minute walks provide similar heart health benefits as one 30-minute walk, but with less stress on your painful joints.
Try walking most days of the week, even if just for a few minutes at a time. This frequent, gentle movement helps keep your joints mobile without overtaxing them.
Remember to take breaks during your walks if you start feeling discomfort. Find a bench or stop to stretch if you notice your hip pain increasing.
Listen to your body’s signals. A bit of muscle soreness is normal, but sharp pain means you should adjust your activity. Walking on flat surfaces with supportive shoes will make your short walks more comfortable and effective.
Safety and Modification Tips
Always wear proper footwear during your workouts. Shoes with good arch support and cushioning protect your hip joints from unnecessary impact.
Choose exercise environments carefully. Flat, even surfaces are best for walking, while heated pools can be particularly soothing for water exercises.
Listen to your body’s signals. While mild muscle soreness is normal after activity, sharp pain indicates you should stop and modify your approach. Pain that persists more than two hours after exercise suggests you may need to reduce intensity next time.
Take regular breaks during your workouts. Short rest periods help prevent overexertion and give your hip joints time to recover.
Before starting any new exercise routine, check with your doctor or physical therapist. They can provide personalized recommendations based on your specific hip condition and overall health.
Finding Your Perfect Movement Practice
Remember that consistency matters more than intensity when exercising with hip arthritis. Even small amounts of gentle movement, performed regularly, can lead to significant improvements in pain levels and mobility over time. Pay attention to how your body responds and adjust accordingly.
Don’t hesitate to work with a physical therapist who can customize these exercises to your specific needs. With the right approach to low-impact workouts, you can maintain an active lifestyle that supports your joint health and overall wellbeing – proving that hip arthritis may limit some activities, but it doesn’t have to limit your life.
