Hip osteoarthritis, or wear and tear of the hip joint, can cause pain, stiffness, and difficulty moving. Many people think they should avoid using their hip, but the opposite is true: moving correctly and in a targeted way is the best way to reduce symptoms. In this blog, you’ll learn why exercises for hip osteoarthritis are so important, which movements are and aren’t helpful, and how the MotiMove app can safely guide you.
What you’ll learn in this blog
- What exactly is hip osteoarthritis?
- Why movement helps with hip osteoarthritis
- Exercises you can do yourself
- How MotiMove supports you
- Tips to keep moving responsibly
- Frequently asked questions
- Example exercise video from MotiMove
What exactly is hip osteoarthritis?
Hip osteoarthritis is a condition in which the cartilage in your hip joint becomes thinner. This makes your bones move less smoothly against each other, which can cause pain, stiffness, and sometimes a cracking sensation. Symptoms often develop gradually, usually in people over 50.
Common symptoms include:
- 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 movement helps with hip osteoarthritis
It may seem counterintuitive, but moving is essential. By moving, you:
- Nourish the cartilage
- Keep the muscles around the hip strong and flexible
- Reduce stiffness
- Lower the body’s pain sensitivity
It’s important to choose the right type of movement: low impact, controlled, and regular.
Exercises you can do yourself
Below are some safe and effective exercises for hip osteoarthritis:
1. Hip lift (lying leg raise)
Lie on your back, stretch your legs. Slowly lift one leg (straight), hold briefly, and lower it again. Alternate.
2. Sideways hip movement (side-lying)
Lie on your side, slowly lift your top leg and lower it in a controlled way. This strengthens your hip muscles.
3. Pelvic tilt (lying on your back)
Lie on your back with your knees bent. Slowly tilt your pelvis so your lower back gently presses into the floor. Relax again.
4. Walking or cycling on a stationary bike
These forms of movement place minimal stress on the hip but keep you active.
5. Chair exercises
Sit up straight, extend one leg and hold briefly. Good for your thigh muscles.
Note: Take it easy. Mild pain is okay, but stop if you feel sharp pain.
How MotiMove supports you
The MotiMove app is ideal if you want to keep moving despite pain or osteoarthritis. The app offers:
- Tailored exercises focused on the hip
- Movements you can safely do at home
- Insights into your progress and pain score
- Short videos and tips for correct execution
- Daily motivation and explanations about pain
You don’t have to figure out what to do, MotiMove does it for you.
Tips to keep moving responsibly
- Warm-up is important – start gently with small movements
- Avoid jolts or twisting – cycling is better than jumping
- Listen to your body – mild pain is okay, sharp pain is not
- Move a little every day – better 10 minutes a day than 1 hour once a week
- Combine with heat – a heating pad after exercising can help with stiffness
Frequently asked questions (FAQ)
Should I stop exercising if I have hip osteoarthritis?
No, exercise remains important. Choose low-impact activities such as walking, cycling, or swimming.
Can I wear out my hip by moving too much?
No, as long as you move well within your limits, movement actually helps slow down the wear and tear.
Which exercises are bad for hip osteoarthritis?
Jumping, running, and sudden twisting movements can be too stressful. It’s better to avoid these.
Can MotiMove also help if I already have a hip replacement?
Yes, many exercises are suitable for people with a new hip, especially for recovery and maintaining strength.
How quickly will I notice results from exercising?
Some people notice improvement after 1–2 weeks, others after a few months. Consistency is key.
Do you want to keep moving responsibly with hip osteoarthritis? Download MotiMove and discover how you can achieve major improvements at your own pace with small steps, safely and effectively.