Osteoarthritis is the most frequent cause of musculoskeletal pain worldwide. Osteoarthritis is characterized by painful and sometimes swollen joints, stiffness and increased pain with use and with prolonged sedentary periods. The cartilage lining of the joints erodes and there may be underlying bone changes.
We don’t know the exact cause of hip osteoarthritis but here are some factors that can predispose you to osteoarthritis: age, gender, genetics, body mass index, activity level, weakness, injury, trauma, overall health, dysplasia and metabolic/hormonal problems. Remember, there are always solutions to get hip pain relief including weight loss, physical therapy, strengthening, stretching and nutritional changes. In some cases, total joint replacements are recommended for hip osteoarthritis.
Here are the spots that will likely hurt if you have hip osteoarthritis. If you have one or more of these symptoms, please seek medical attention from a physical therapist or your primary care doctor. (Read my prior blog on How to Find a Good PT.)
The Classic Symptoms of Hip Osteoarthritis
1. Groin pain
My clients with hip osteoarthritis most commonly report pain along the “underwear line” of the hip. In other words, pain right where your underwear sits on the front of your hip. This pain worsens when you bring your knee toward your chest or when you walk too long or uphill.
2. Pain on the side of your hip, buttock, front of the thigh or even into the knee
Groin pain is the most common place for hip pain from hip arthritis. “Hip pain” can also be felt on the side of your pelvis, on your butt, down the front of your thigh and front of your knee. Notice if hip pain worsens when bending the leg toward the chest. This could be a sign of hip osteoarthritis; however, other disorders of the lower back and pelvis can cause these symptoms as well. Get checked out by a physical therapist.
3. Walking with a limp
If you notice that you limp on the side where you have groin pain or hip pain, get it checked out. This can be a sign of osteoarthritis of the hip or other problems in your leg. If you limp more the further you walk or when walking uphill, you may have osteoarthritis in the hip.
If you read my prior blog on knee arthritis, then you already know you can get hip osteoarthritis pain relief by following a few easy steps. If you notice your painful hip is weaker and stiffer and you’re walking funny, it’s time to see a physical therapist. I prescribe similar exercises for my hip osteoarthritis patients whether or not they plan to get total hip replacement. Whether you do surgery or not, going into surgery strong, flexible and walking correctly helps you recover faster with fewer complications. Listed below are the best practices to get hip pain relief from your hip osteoarthritis.
Best Practices for Hip Pain Relief from Hip Osteoarthritis
1. Stop Limping
My clients usually limp into my office on their first appointment and leave with normal gait. Limping is usually an acquired habit that’s mostly ineffective in reducing pain. Limping actually makes everything worse including your hip osteoarthritis and the rest of your leg. Limping creates problems at the lower back, the pelvis, the knee, ankle and foot. Physical therapists can identify the weakness and stiffness patterns related to your limp and painful hip and prescribe exercises to reduce them.
2. Start Stretching
In nearly all cases of hip osteoarthritis, the hip itself is really stiff. This is a huge problem because movement is what actually feeds your hip cartilage the nutrients it needs to stay healthy. As stiffness sets in, the hip moves less, the cartilage gets less nutrients, the cartilage starts to break down, the hip pain sets in, the body becomes stiffer and so it goes. This cycle of stiffness, pain, cartilage break down can be broken by stretching your hip in all directions for 15 minutes each day. This includes knee to chest, heel to butt, rotating the hips in and out and my favorite – sitting with your legs crossed to open the hip.
3. Improve Strength
All the muscles that surround your hip joint provide support to reduce the forces the hip joint incurs during the day. For example, the muscles in your butt, called your gluts, keep the head of your thigh bone centered in the socket of your pelvis. This keeps your hip stable, safe and healthy. Likewise, weakness in any of the muscles surrounding your hip causes imbalance and abnormal forces, which can cause hip pain. Sometimes limping is a sign of muscle weakness. Take time to get evaluated to learn where your weakness is and then DO THE EXERCISES prescribed to get stronger. Most hip pain can be resolved with exercise even in the presence of osteoarthritis.
4. Reduce Inflammation
Osteoarthritis is affected by inflammatory agents in your body. Foods, toxins and chemicals can create an inflammatory environment that aggravates your hip osteoarthritis and other tissues. Start drinking lots of water every day. 60 ounces is a great start. Eliminate inflammatory foods such as processed foods, sugar and fried food. Increase your consumption of fresh fruits, vegetables, complex carbohydrates and lean protein. Consider eating an anti-inflammatory diet. Be mindful of the chemicals found in your food, cosmetics, water and household items that may increase inflammation in your body.
As with other body areas, hip osteoarthritis pain can be managed well with exercise, physical therapy, weight management, diet and activity changes. If your hip pain is really getting the best of you, reach out and get help. Don’t despair! There’s so much you can do to feel better and banish that annoying hip pain.
As always, thank you for reading. Feel free to subscribe to our blogs if you’d like to get notices of new posts delivered directly to your Inbox. Simply visit our blog page and follow the instructions on the top right-side of the page. We appreciate getting your feedback at info@lifesworkpt.com.
If you are in the Portland area suffering with hip pain, please contact us at 503-295-2585. We’d love to help you. If not, check out apta.org to find a physical therapist in your area.
Good luck with your hips! Keep moving and quit limping!
Kind regards,
Sandra Stryker, PT, MPT, COMT, FAAOMPT
Very encouraging reading.
Thank you.
Thanks for your comment! We’re glad you enjoyed it.
The most encouraging article I have read. I was just diagnosed with hip osteoarthritis and was feeling very discouraged until I read your article. I was not sure that physical therapy would help at all after reading other articles. My limp has gotten so bad the past month and I am embarrassed to go anywhere.
Thanks for your comment; we’re glad you enjoyed the article. If you live in the Portland, Oregon metro area we’d love to help you! Best of luck.
Does hip pain appear at an older age?
Hi Richard.
Hip pain can appear at any age including childhood. Hip pain may be generated from many body systems to include our orthopedic system. It’s important to have hip pain evaluated by a medical provider to get it properly diagnosed. Some joint pains, including at the hip, may increase with age depending on genetic predisposition, history of trauma and lifestyle. If you are in the Portland area, give us a call 503-295-2585.
You have made some really good points there.
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most people will go along with your views on this website.
Thanks for your comment and we are happy to hear you found the content useful/helpful. If you are in the Portland, OR area and looking to start a new Physical Therapy Program, give us a call.
Again the very best advice I have ever found, it is such a relief to suddenly see a description of your pain and all the ways you can help yourself to correct it.
I’m only sorry that you are in Oregon as it is a bit far for me to come!
Keep this site going please, it is invaluable.
Christine
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Hi Diann. Glad you found the blog helpful. Check out our other articles.
I learn everyday with new something like this hip pain relief. Really informative which will help me. Thanks
Great to hear it was helpful Daniel! Check out the rest of our blogs for additional content.
so glad I found your website. I was told under no circumstances do not do physical therapy. Since covid 19 I,ve been at home and didn’t know where to look for one.Is there exercises I i can do at home?Maybe a self help video? As soon as it is safe for me to get out I don’t want to limp where ever i go. I live is a rural area and the gp was no help he gave me prednisone and said he couldn,t keep me on to take ibuprofen. I have always been very active didn’t take anything unless pain was very bad. I’ve .lost 20 lbs and need to loose some more but am worried about my muscle mass deteriorating. Anything you can email me would be gratefully read i have acquired a cane because I try to walk everyday,some days i go farther than others, the cane helps stabilize me. i wish I didn’t need it but i feel better using it but would love to get rid of it. Thank You Brenda Manes
It sounds like you might really benefit from a Telehealth appointment. This is when you can use your phone, computer, or tablet and talk with one of our Physical Therapists (PT) through a video chat. That way the PT can see how you are walking, how much motion your hip (and surrounding body parts!) have, and how strong you are and make recommendations based on that, all from the comfort and safety of your own home. We will be able to give you recommendations for stretches and strengthening exercises to offload your painful hip while also building up muscle to help with your strength, balance, and general function day to day. If you are interested in scheduling, please give us a call at 503-295-2585.
This blog enriches the perfect details about the topic. It has amused me like anything. Made me aware about a lot of details that i really didn’t had idea about. Interestingly written blog.
Thank you for reading our blog and sharing your comments.
Very simple yet sober blog and a person like me who do not go well with high English I am glad I could easily understand this one and leave with great information. Brilliant work buddy keep writing.
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Thank you, we are happy that you found it useful.
Again the very best advice I have ever found, it is such a relief to suddenly see a description of your pain and all the ways you can help yourself to correct it.
I’m only sorry that you are in Oregon as it is a bit far for me to come!
Keep this site going please, it is invaluable.
Christine
Thank you for the kind comments Christine, we love to hear feedback.
Our physical clinic is located in Tigard, OR but we do also treat patients virtually through telehealth who can’t or choose not to travel into the clinic.
If you are interested to learn more, give our clinic a call at 503-295-2585.