Ease Hip Arthritis Pain and Stiffness Naturally—Proven Tips to Restore Mobility
Discover the exercise combo that blocks pain from returning
If daily activities like walking, climbing stairs or sitting for extended periods cause your hips to feel stiff or painful, it could be hip arthritis. Because the hip joints support so many movements, they’re susceptible to wear and tear over time. Here, orthopedic experts explain common hip arthritis symptoms and the best ways to relieve pain naturally.
What is hip arthritis?
Arthritis “is a process by which the cartilage, or cushion in a joint, wears away over time,” explains Sumon Nandi, MD, MBA, FAOA, an orthopedic surgeon and associate professor of orthopedics at the University of Maryland School of Medicine. “The bones then grind against each other, causing pain. Arthritis commonly develops in the hip, but can also occur in all the other joints in our body.”
Since cartilage helps your joints move smoothly, its loss often causes stiffness and mobility issues, says Raj Dasgupta, MD. This “can make everyday activities like walking or getting up from a chair harder to do.” Cartilage breakdown can also increase the risk of painful bone spurs on the hip joint.
Woman's World Answers
The three most common types of hip arthritis:
- Osteoarthritis (OA). “Osteoarthritis is the most common type of arthritis and is [an age-related] wear-and-tear process,” Dr. Nandi says. “Just like a tire tread wears away with use, so does the cushion of the hip joint over time.” People over 50 are more likely to develop osteoarthritis, and women have a 10 percent higher chance than men of developing hip osteoarthritis, which includes symptoms like pain, stiffness and swelling.
- Rheumatoid arthritis (RA). This is an autoimmune disease “in which the body attacks its own joints, destroying the joint cushion,” Dr. Nandi explains. Similar to OA, RA is two to three times more common in women than men, especially those who are postmenopausal.
- Post-traumatic arthritis. A less common type of hip arthritis is post-traumatic arthritis. Dr. Dasgupta says this can develop after a hip injury or fracture, which damages the bones or cartilage in the hip and accelerates deterioration.
Where is hip arthritis pain felt?
“Patients with hip arthritis often feel pain in the groin (where the thigh meets the front of the body), the side of the hip (below the waist) and/or the buttocks,” Dr. Nandi says. “In addition to pain, arthritis can cause a grinding sensation.”
Dr. Dasgupta adds that symptoms of hip arthritis can worsen with activity, “like when you’re walking or standing for long periods.” One or both hips could also feel stiff, “especially in the morning or after sitting for a while.”
How to soothe hip arthritis pain
These home remedies ease discomfort and stiffness, plus help restore your range of motion.
Try an OTC pain reliever
Dr. Nandi says one of the fastest ways to relieve hip arthritis-related pain is by taking over-the-counter (OTC) anti-inflammatory medication like ibuprofen. Indeed, research in the Annals of Rheumatic Diseases suggests that ibuprofen is more effective than acetaminophen (Tylenol), and it’s shown to reduce pain and improve joint function.
A caveat: “No one should take these medications without approval from their primary care physician,” Dr. Nandi notes. “Patients with ulcers, kidney problems, heart problems or those taking blood thinners should avoid anti-inflammatories.” These medications can increase the risk of serious side effects in certain individuals.
Strengthen and stroll
“Movement is medicine for hip arthritis,” says Laura Sommer, DPT, a doctor of physical therapy and the owner of Inmotion Physical Therapy. “While it might seem counterintuitive when you’re in pain, staying active in the right way is crucial for maintaining joint health and function.”
Sommer recommends taking a two-pronged approach that combines strength training and aerobics. “[Exercises like] squats, step-ups and deadlifts strengthen the muscles around your hips,” she says. “Aerobic exercise improves blood flow to the joint and decreases inflammation.”
A study in the journal Healthcare found that hip muscle strengthening programs reduced pain and improved the physical function of patients with osteoarthritis. And another in Medicine & Science in Sports & Exercise concluded that aerobic exercise (like walking or cycling) had equally positive effects.
Consider a mobility device
If exercise and anti-inflammatory medications aren’t cutting it, consider using a mobility device such as a cane or walker. “Holding a cane in the hand opposite the side of the arthritic hip can provide relief while walking,” Dr. Nandi says.
A study in the Archives of Rehabilitation Research and Clinical Translation confirms that using a cane takes weight off the affected hip and lessens the impact when your foot hits the ground. This eases pressure on the hip with arthritis and makes walking noticeably less painful.
If you’re new to using a mobility device, it can be a bit tricky at first. Check out these smart tips to ensure your success:
Practice gentle stretches
If you’re unable to physically exert yourself, stretching can provide a less intense alternative to ease the pain and stiffness of hip arthritis. Sommer recommends setting aside five to 10 minutes each morning for gentle range-of-motion exercises, like leg swings or hip circles.
To do leg swings:
- Stand up straight next to a wall or counter.
- Place your hand on the wall or counter for support, then gently swing your left leg forward and backward for 10 to 15 seconds.
- Repeat on the opposite leg, completing at least three sets on each leg.
This video illustrates the stretch:
To do hip circles:
- Stand up straight with your feet shoulder-width apart.
- Put your hands on your waist and move your hips in a slow, circular motion for 15 to 20 seconds.
- Then switch and repeat moving in the opposite direction.
This video illustrates the stretch:
Keep to a healthy weight
Losing excess weight takes the pressure off painful hip joints. “Maintaining a healthy weight reduces stress on the hips,” Dr. Dasgupta explains. “This can ease pain and prevent the condition from getting worse.”
The good news is that even small amounts of weight loss can deliver big results. Research in the journal Physical Therapy found that overweight adults who shed just five percent of their weight (about 10 pounds for a 200-lb person) experienced less pain and improved physical function.
When to see a doctor for hip arthritis pain
Sometimes, home remedies aren’t enough to manage the pain caused by hip arthritis. “If your pain lasts for several days, keeps getting worse or is severe, it’s a good idea to see a doctor” to discuss treatment options, says Dr. Dasgupta. “If you notice swelling, redness or have trouble walking, those are also signs it’s time for a physician to take a look.”
Dr. Nandi agrees, noting that a qualified professional can develop a treatment plan “that may include physical therapy and/or joint injections. Should these treatments fail to provide relief and arthritic hip pain gets in the way of living comfortably, then surgical treatment such as a hip replacement may be considered. This is a reliable, safe and effective procedure that allows you to resume an active, pain-free life.”
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