Hip Osteoarthritis: Exercises, Walking and When to See a Physio

When hip pain makes walking, getting dressed or climbing stairs harder, it is easy to assume that the joint needs complete rest—or that a hip replacement is inevitable. Neither conclusion follows automatically from a diagnosis of hip osteoarthritis.

This guide explains the role of exercise and physiotherapy, how to set realistic goals and when hip symptoms need medical attention. It is general information for UK readers, not a diagnosis or a personalised exercise prescription.

Could your hip pain be osteoarthritis?

Osteoarthritis can cause activity-related joint pain and stiffness. A clinician considers your age, symptom pattern and examination rather than diagnosing from one symptom alone. Pain from the hip joint may be felt in the groin or thigh and can sometimes be felt at the knee.

There are other explanations for hip pain. Pain predominantly on the outside of the hip may involve the tissues around the joint, while inflammatory conditions, injuries and referred pain can require a different approach. Tell your clinician where symptoms occur and what has changed; do not assume every ache is arthritis.

Does walking wear the hip out?

NICE recommends tailored therapeutic exercise for osteoarthritis, including strengthening and aerobic activity. Some discomfort can occur when starting, but consistent exercise can improve pain and function. The aim is a manageable programme, not pushing through every symptom or avoiding movement altogether.

For example, a shorter walk on a familiar route may be a more useful starting point than repeatedly attempting a distance that leaves you struggling. Discuss the response with your physiotherapist and agree how to adjust the next session.

Building a practical hip exercise plan

There is no single “best hip arthritis exercise” for everyone. A useful plan should answer three questions: what can you do now, what do you need to do in daily life, and what is the next manageable step?

1. Comfortable movement

A gentle heel slide is one option described by Arthritis UK: lying on your back, slide the heel towards your bottom and straighten the leg again. Use a comfortable range instead of forcing the knee towards your chest.

2. Strengthening

A supported standing hip movement or a bridge may be appropriate for some people. For a bridge, lie with knees bent and feet supported, lift the pelvis a little, then lower slowly. Ask for an alternative if getting onto the floor is difficult. Recent surgery or other medical conditions may change which exercises are suitable.

3. General activity

Choose an activity you can realistically repeat. Discuss the starting amount, progression and alternatives with your clinician. A programme that fits around your routine is more useful than an ambitious schedule you cannot sustain.

How should you judge progress?

Pick goals that matter to you: reaching the local shop, putting on socks or managing stairs more confidently. Record a baseline and agree when to review it. This helps you recognise useful changes even if symptoms fluctuate.

Ask your physiotherapist what level of discomfort is acceptable for your situation and what response should prompt a change. Stop and seek advice for sharp or escalating pain, a new inability to bear weight or symptoms that feel different from your usual pattern.

How long does recovery take?

Osteoarthritis is a long-term condition rather than a strain with a predictable healing date. Treatment aims to improve symptoms and everyday capability; it does not promise to regrow cartilage. The NHS notes that osteoarthritis does not necessarily worsen over time.

Expect a programme to need adjustment and review, not a guaranteed result after one appointment. If you are not progressing, ask whether the plan, diagnosis or treatment options need reconsidering rather than continuing indefinitely without a clear goal.

What about medicines, walking aids or surgery?

A GP or pharmacist can advise on pain relief in light of your other conditions and medicines. A physiotherapist or occupational therapist may help with walking aids and practical adaptations.

When symptoms substantially affect quality of life despite appropriate non-surgical care, discuss specialist referral. Exercise and a surgical opinion are not mutually exclusive: the right decision depends on symptoms, function and your preferences.

When to seek medical help

See a GP if hip pain disrupts sleep or daily activities, keeps returning, worsens or has not improved after two weeks of home care. Morning stiffness lasting more than 30 minutes also merits assessment.

Contact NHS 111 or an urgent GP service for sudden severe pain without an injury, a hot swollen hip, skin colour change, or hip pain with fever or feeling unwell.

Call 999 or go to A&E for severe pain after a fall or injury, inability to walk or bear weight, or tingling or loss of feeling after an injury. Do not wait for a routine physiotherapy appointment.

How private online physiotherapy can help

For suitable musculoskeletal problems, a video consultation can explore your symptoms and goals, observe relevant movements and help you practise and progress a home plan. It cannot replace every hands-on assessment or investigation; your physiotherapist should explain when in-person care is needed.

Before the appointment, list the tasks you want to improve, your previous treatments and any questions about exercise. Choose a safe space with a stable support nearby and avoid demonstrating anything that feels unsafe.

Related YourPhysio guides

• Outer hip pain and GTPS: a different cause of hip symptoms
• Knee osteoarthritis: exercise and treatment

Sources and further reading

• NICE NG226: Osteoarthritis diagnosis and management — published 19 October 2022.
• NHS: Osteoarthritis treatment and support.
• NHS: Hip pain in adults — reviewed 20 November 2025.
• Arthritis UK: Exercises for the hips.

Information checked 15 October 2026. Stock photographs reused from YourPhysio's existing licensed Pexels collection; pictured people do not endorse the service.