Hip Exercises For Arthritis 

Hi there! Today, I’m excited to share my personal journey of managing arthritis pain in my right hip. 

As someone who was limping around and could barely walk when I had my first flare up five years ago, I’m happy to say I’ve found incredible relief through specific exercises recommended by my physical therapist. 

Nowadays, I’m 95% pain free and only feel uncomfortable after sitting in the car or at dinner for long periods of time (sitting in deep flexion is not fun). I know it may sound counterintuitive, but when I move continuously, my hip doesn’t hurt. However, when I sit for long periods of time, my hip starts screaming at me to stretch and move.

In this post, I’ll walk you through the exercises that have made a significant impact, in hopes they might help you too.

Understanding the Goal

The key concept of these exercises is to strengthen the muscles around the hip joint. By doing so, you reduce the pressure and force exerted on the joint. This approach has been a game-changer in managing my pain.

Arthritis pain relief exercises

Liberte Chan Hip Exercise One legged Bridge

One Legged Bridge

How to perform this exercise? 

  • Lie on your back.
  • Lift your hips off the ground (I focus on my right hip, but you can focus on your left one if that one is causing discomfort)
  • Aim for three sets of 15 reps.

This exercise targets the glute and hamstring, strengthening the muscles around the affected hip (for me, as stated above, that’s my right hip).

Liberte Chan Hip Exercise Lunges

Stretches and Lunges

Enhancing Flexibility

  • Start by leaning forward in a lunge position.
  • Progress to a straighter posture, aligning your shoulders over your hips.
  • Feel the stretch in different areas of the hip.
Liberte Chan Hip Exercise Side Steps with a Band

Side steps with a band – using an Infinity Strap

  • Walk back and forth with knees bent across the room.
  • Feel the burn on the sides of your glutes.
Liberte Chan Hip Exercise Leg Lifts

Leg Lifts

Balancing Strength and Coordination

  • Start on all fours.
  • Lift one leg behind you, then progress to lifting the alternate arm.
  • This exercise enhances stability and strength.
Liberte Chan Hip Exercise Planks


Core and Overall Stability

  • Hold each plank for about 45 seconds (or for as long as you can) 
  • Complete three sets.
  • Planks are excellent for building core strength, which in turn supports hip stability.
Liberte Chan Hip Exercise Rumble Roller

Foam Roller

You can use any foam roller, but I prefer the Rumble Roller. Its unique design, with nubby textures, reaches deep into the muscle tissue, targeting trigger points. Although it can be slightly painful initially, the relief it provides is worth it. Just find the spot that hurts, apply pressure for 30-40 seconds, and feel the release and subsequent relief.

Stay Positive and Stay Strong!

I hope these exercises and tools offer you as much relief as they have given me. Remember, consistency is key, and it’s okay if you miss a day—just try to do them as regularly as possible. Your journey to pain relief and improved mobility is within reach, and I’m cheering for you every step of the way!

I encourage you to try these exercises and see how they work for you.

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