Osteoarthritis of the hip

Osteoarthritis or OA is a relatively common condition. It causes inflammation in the joints, most commonly in the knee but also in the hip joint. Both are weight-bearing joints.

OA in the hip joint usually starts between the ages of 40-60 but can develop in younger people after an injury. It is more common in people who are overweight. It affects men and women equally.

The symptoms of hip OA tend to be pain and stiffness.

• pain is often felt in the groin, thigh and buttock and can spread down to the knee
• stiffness is often worse in the morning and improves with gentle movement

Older people with mild OA may still have the same ability to do things as they normally would have.

Symptoms can get worse and eventually a joint replacement is considered.

The exercises in this leaflet are designed to help maintain your hip movement and strength.

Painkillers can be effective to reduce your symptoms and help you move the hip joint a bit better. Your GP will be able to advise on this.

• exercise such as walking swimming and cycling can all be helpful. The key is pacing these activities and not causing more discomfort.
• losing any extra weight by exercising regularly and eating a balanced diet will help.
• a walking stick may help when walking to ease some of the pain in the hip. It is most supportive when held in the opposite hand to the affected hip.
• exercise little and often. Start gently, gradually increasing as you become more use to exercise. It is normal to feel an ache after you start.
• if the exercises are done right, your pain should not get any worse. If this does happen then reduce the number of times you repeat them for a while. If this doesn't work then contact your health care professional for advice.
• if you are waiting for a hip replacement it is important to keep the joint as strong and mobile as you
  can. This will improve the outcome after surgery.

• Lie on your back.
• Bend your leg as far as you can then straighten back out.
• Repeat 10 times both legs.

• Lie on your back.
• Bend your leg towards your chest if you are able to. Hold onto the knee or at the back of the knee. You should feel the stretching on the back of your thighs and buttock. Hold for about 5-10 seconds - relax.
• Repeat 10 times both legs.

• Lie with your knees bent and feet on the floor hip width apart.
  Gradually lower your right knee out to the side as far as you can. Try to keep your left leg still.
• Keep your back flat on the floor during the exercise.
• Gradually return to the starting position.
• Repeat 10 times both legs.

• Stand straight holding on to a chair.
• Bring your leg backwards keeping your knee straight. Do not lean forwards.
• Repeat 10 times both legs.

• Stand straight holding on to a support.
• Lift your leg sideways and bring it back keeping your trunk straight throughout the exercise.
• Repeat 10 times both legs.