Introduction
Living with hip arthritis can be a frustrating experience, often leaving you feeling stiff and wondering if this is your new normal. However, it doesn’t have to be that way. Dr. Chris Garcia, a seasoned Doctor of Physical Therapy, has dedicated his career to helping active adults find a path forward with confidence. At Sports Performance Physical Therapy, the goal is to empower you to feel strong, capable, and reliable, even as you age. Hip arthritis doesn’t mean your best days are behind you; it just means your hip needs the right strategy.
Understanding Hip Arthritis
Hip arthritis involves more than just cartilage wear. It encompasses strength loss, joint irritation, and muscle compensations that gradually overload the system. Rest alone or random exercises won’t fix these issues. A structured plan that reduces irritation, rebuilds strength, and restores confidence in your movement is essential.
Key Benefits of Targeted Exercises
Engaging in specific exercises tailored for hip arthritis offers numerous benefits that extend beyond mere symptom relief. These targeted exercises are designed to:
- Reduce pain and inflammation: Tailored movements help soothe irritated joints.
- Enhance flexibility and range of motion: Regular practice can significantly improve joint mobility.
- Strengthen supporting muscles: Building muscle support around the hip reduces strain on the joint itself.
- Boost confidence in movement: Regaining control over your movements can enhance overall quality of life.
Top 3 Exercises for Hip Arthritis
90/90 Hip Rotations
Sit on the floor with one leg bent in front of you at 90 degrees and the other bent behind you at 90 degrees. Keeping your chest tall, gently rotate both knees to the opposite side without using your hands if possible. Move slowly and stay within a comfortable range.
Why it helps: Hip arthritis often limits rotation. The 90/90 position gently restores internal and external rotation while keeping the joint supported.
Key rule: Don’t force the movement. Smooth and controlled is better than big and painful.
Clamshells
Lie on your side with your knees bent and feet stacked. Keeping your feet together, lift your top knee without rolling your hips backward. Lower slowly.
Why it helps: Weak glute muscles force the hip joint to absorb more stress. Clamshells strengthen the lateral hip stabilizers, reducing irritation during walking and stairs.
Focus on quality, not speed. You should feel this in the side of your hip, not your lower back.
“Sassy Hip” (Standing Lateral Hip Shifts)
Stand tall with your feet hip-width apart. Shift your hips gently to one side while keeping your shoulders level — almost like you’re popping one hip out slightly. Return to center and repeat to the other side.
Why it helps: This movement improves lateral hip control and joint awareness. Many people with hip arthritis unconsciously avoid shifting weight fully onto the painful side. This drill retrains that pattern safely.
Keep it small and controlled. It should feel like reintroducing movement, not forcing it.
Beyond Mobility
These exercises are designed to improve your hip motion and support the joint. However, mobility alone isn’t the full solution. A comprehensive approach includes reducing irritation, rebuilding strength, and restoring confidence in your movement. This is what the Hip Arthritis Class offers.
Is This Class Right for You?
- You feel stiff every morning and need time to “warm up.”
- Getting out of the car, off the couch, or up the stairs feels harder than it should.
- You’ve been told it’s bone-on-bone and there’s nothing you can do except wait.
- You’re worried that if this keeps progressing, surgery may be your only option.
- You’re starting to avoid activities you used to enjoy because you don’t trust your hip.
- You’re frustrated, not because you’re weak, but because you want your life back.
Conclusion
If you’re tired of guessing and ready for answers, join us for the Hip Arthritis Class. Gain clarity, understand your condition, and leave with a plan. At Sports Performance, the goal is to help you feel like yourself again — strong, confident, and in control of your body. Empower yourself to reclaim your activities and live a life without limits.
Don’t wait for pain to dictate your life. Take charge now. Contact us to learn more about joining our class and embarking on your journey to better hip health.
