Hip osteoarthritis, also known as hip joint wear, can cause pain, stiffness, and difficulty moving. Many people think they need to protect the hip, but the opposite is true: it is precisely guided movement that helps reduce discomfort. In this blog, you will discover why exercises for hip osteoarthritis are so important, which movements are suitable or not, and how the Motimove app can help you safely.
What will I learn in this blog?
- What exactly is hip osteoarthritis?
- Why movement helps with hip osteoarthritis
- Exercises to do yourself
- How Motimove supports you
- Tips for staying active responsibly
- Frequently asked questions
- Motimove exercise example video
What exactly is hip osteoarthritis?
Hip osteoarthritis is a condition in which the cartilage of the hip joint thins. This causes the bones to move less smoothly against each other, which can lead to pain, stiffness, and sometimes a cracking sensation. The discomfort usually appears gradually, especially in people over 50.
Common symptoms:
- Pain in the groin, buttock, or side of the hip
- Stiffness when getting up or after sitting for a long time
- Difficulty walking, climbing stairs, or squatting
Why does movement help with hip osteoarthritis?
It may seem contradictory, but moving is essential. When you move:
- You nourish the cartilage
- You keep the muscles around the hip strong and supple
- You reduce stiffness
- You decrease the body's sensitivity to pain
It is important to choose the right type of movement: low-impact, controlled, and regular.
Exercises you can do yourself
Here are some safe and effective exercises for hip osteoarthritis:
1. Hip raise (leg lift while lying on your back)
Lie on your back with your legs straight. Slowly lift one leg while keeping it straight, hold the position for a moment, then lower it. Alternate legs.
2. Side hip movement (side-lying position)
Lie on your side, slowly lift the top leg, and lower it in a controlled manner. This strengthens the hip muscles.
3. Pelvic tilt (lying on your back)
Lie on your back with your knees bent. Gently tilt your pelvis so the lower part of your back presses lightly on the floor. Then, relax.
4. Walking or cycling on a stationary bike
These movements put very little stress on the hip but keep you active.
5. Chair exercises
Sit up straight, stretch one leg, and hold the position for a moment. Good for the thigh muscles.
Attention: do everything slowly and carefully. Slight pain is acceptable, but if you feel sharp pain, you must stop.
How Motimove supports you
The Motimove app is ideal if you want to stay active despite pain or osteoarthritis. The app offers:
- Personalized exercises for the hip
- Movements you can do safely at home
- An overview of your progress and pain level
- Short videos and tips for proper execution
- Daily motivation and explanations about pain
You don't have to think about what to do, Motimove does it for you.
Tips for staying active responsibly
- Warming up is important: start slowly with small movements
- Avoid jumping or rotating: better to cycle than to jump
- Listen to your body: slight pain is tolerable, not sharp pain
- Move a little every day: better 10 minutes a day than an hour a week
- Combine movement and heat: a hot water bottle after exercising can help with stiffness
Frequently asked questions (FAQ)
Should I stop exercising if I have hip osteoarthritis?
No, exercise is still important. However, choose low-impact activities such as walking, cycling, or swimming.
Can I wear out my hip more by exercising too much?
No, as long as you move within your limits, movement even helps slow down the wear.
Which exercises are not recommended for hip osteoarthritis?
Jumping, running, and sudden rotations can be too demanding. It is better to avoid them.
Does Motimove also help if I already have a hip prosthesis?
Yes, many exercises are suitable for people with a new hip, especially to maintain and develop strength.
How long does it take to feel the effects of the exercises?
Some people notice improvement in 1 or 2 weeks, others only after a few months. The secret is regularity.
Do you want to stay active responsibly with hip osteoarthritis? Download Motimove and discover how, with small steps, you can make great progress in the safest and most effective way.