July 29, 2026

3 Exercises for Hip Osteo-Arthritis!

3 Exercises for Hip Arthritis | Hoppers Crossing Sports & Spinal

Struggling with Hip Arthritis or Hip Pain?

Hip arthritis is one of the most common causes of persistent hip pain, stiffness and reduced mobility. Everyday activities such as walking, climbing stairs, getting out of a chair or putting on your shoes can become increasingly difficult as arthritis progresses.

At Hoppers Crossing Sports & Spinal, we regularly help people from Hoppers Crossing, Werribee, Point Cook, Tarneit, Truganina, Williams Landing, Laverton, Wyndham Vale, Seabrook, Manor Lakes, Mambourin and Altona Meadows reduce hip pain through Osteopathy, exercise rehabilitation and personalised treatment plans.

While arthritis cannot be reversed, the good news is that regular exercise is one of the most effective ways to decrease pain, improve mobility and keep you active for years to come.

Below are three simple exercises that can help improve strength and movement if you’re living with hip osteoarthritis.

Why Exercise Helps Hip Arthritis

Many people believe they should rest when they have arthritis. In reality, too much rest often makes symptoms worse.

Regular strengthening and mobility exercises can:

  • Reduce hip pain

  • Improve joint lubrication

  • Increase flexibility

  • Strengthen the muscles supporting the hip

  • Improve walking and balance

  • Delay the progression of disability

  • Help maintain independence

Consistency is far more important than intensity. Small amounts of exercise performed regularly can produce significant improvements.

Exercise 1: Glute Bridge

The gluteal muscles are essential for supporting the hip joint. Weak glutes often increase the load placed directly through the arthritic hip.

How to Perform

  1. Lie on your back with both knees bent.

  2. Keep your feet hip-width apart.

  3. Tighten your abdominal muscles.

  4. Push through your heels.

  5. Lift your hips until your body forms a straight line.

  6. Slowly lower back down.

Repetitions

  • 10–15 repetitions

  • 2–3 sets

Benefits

  • Strengthens the glutes

  • Supports the hip joint

  • Improves walking mechanics

  • Reduces stress on arthritic cartilage

Exercise 2: Standing Hip Abduction

The muscles on the outside of the hip (gluteus medius) help stabilise the pelvis while walking.

Weakness in these muscles commonly contributes to hip pain and limping.

How to Perform

  1. Stand beside a bench or kitchen counter.

  2. Hold on for balance.

  3. Slowly lift one leg out to the side.

  4. Keep your body upright.

  5. Slowly return.

Avoid leaning your body sideways.

Repetitions

  • 10–15 repetitions

  • 2–3 sets each leg

Benefits

  • Improves hip stability

  • Reduces pressure on the hip joint

  • Improves balance

  • Helps decrease pain during walking

Exercise 3: Hip Flexor Stretch

Hip arthritis frequently causes tightening of the muscles at the front of the hip.

Improving flexibility may reduce stiffness and improve movement.

How to Perform

  1. Kneel on one knee.

  2. Place the opposite foot in front.

  3. Keep your back straight.

  4. Gently shift your hips forward.

  5. You should feel a stretch in the front of the hip.

Hold for:

  • 30 seconds

  • Repeat 3 times each side

Benefits

  • Improves hip extension

  • Reduces stiffness

  • Makes walking easier

  • Improves overall mobility

Other Ways to Reduce Hip Arthritis Pain

Exercise works best when combined with healthy lifestyle habits.

Other strategies include:

  • Maintaining a healthy body weight

  • Regular walking or swimming

  • Cycling

  • Strength training

  • Improving sleep quality

  • Anti-inflammatory nutrition

  • Manual therapy

  • Osteopathic treatment

  • Heat therapy before movement

Avoid spending prolonged periods sitting, as this often increases stiffness.

How Osteopathy Can Help Hip Arthritis

At Hoppers Crossing Sports & Spinal, our Osteopaths assess the entire body—not just the painful hip.

Treatment may include:

  • Joint mobilisation

  • Soft tissue massage

  • Muscle energy techniques

  • Exercise rehabilitation

  • Strength programs

  • Mobility exercises

  • Postural assessment

  • Walking and gait analysis

  • Education on managing arthritis long-term

Many people are surprised to discover that lower back stiffness, pelvic alignment and muscle weakness are contributing significantly to their hip pain.

When Should You Seek Help?

If your hip pain:

  • Lasts longer than a few weeks

  • Wakes you at night

  • Makes walking difficult

  • Causes limping

  • Stops you exercising

  • Continues getting worse

it is worth having a professional assessment.

Early treatment often slows the decline in function and helps keep you active.

Hip Arthritis Treatment in Hoppers Crossing

If you’re experiencing hip pain or have been diagnosed with hip arthritis, our experienced Osteopaths at Hoppers Crossing Sports & Spinal can help you develop an individual rehabilitation program designed to reduce pain, improve mobility and get you back to the activities you enjoy.

We proudly help patients from:

  • Hoppers Crossing

  • Werribee

  • Werribee South

  • Wyndham Vale

  • Manor Lakes

  • Mambourin

  • Point Cook

  • Tarneit

  • Truganina

  • Williams Landing

  • Laverton

  • Altona Meadows

  • Seabrook

  • Sanctuary Lakes

Whether your goal is walking without pain, returning to golf, gardening, exercising or simply moving more comfortably, we’re here to help.

Book Your Hip Pain Assessment Today

Don’t let hip arthritis stop you from living an active life.

The team at Hoppers Crossing Sports & Spinal provides evidence-based Osteopathic treatment and tailored exercise rehabilitation to help reduce hip pain and improve your quality of life.

Book an appointment today and take the first step towards moving with greater comfort and confidence.

Frequently Asked Questions

Is walking good for hip arthritis?

Yes. Walking is one of the best low-impact exercises for hip arthritis. Start with short distances and gradually increase as your symptoms improve.

Should I exercise if my hip is painful?

Mild discomfort during exercise is usually acceptable, but pain should settle within 24 hours. If symptoms worsen significantly, modify the exercise or seek professional guidance.

Can Osteopathy help hip arthritis?

Yes. Osteopathic treatment can help improve joint mobility, reduce muscle tension, improve movement patterns and complement a strengthening program for better long-term outcomes.

What is the best exercise for hip arthritis?

A combination of strengthening, stretching and low-impact aerobic exercise generally provides the best results. Glute strengthening exercises are particularly beneficial for improving hip stability and reducing pain.