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Programs / Osteoarthritis in the hip

How to treat osteoarthritis of the hip


Are you experiencing pain your hip when you get up in the morning or when you run, then you may have osteoarthritis in your hip.On this page, you can find information on how to treat osteoarthritis of the hip.

Start reducing your hip pain

What is osteoarthritis of the hip?

Osteoarthritis is a chronic condition that causes the cartilage in the joints to gradually degrade, which in turn puts greater pressure on the bones during movement. This can cause pain and result in a thickening of the bone end and bone outgrowths, which may lead to decreased joint mobility.

Osteoarthritis is a frequent disorder that occurs in 5% of the Danish population with increasing frequency with age.


With age, all people will suffer from osteoarthritis as the cartilage degrades and gradually weakens. Osteoarthritis is mainly caused by hereditary disposition, a dysfunctional joint structure in the hip and/or damage to the hip joint. Correct training and exercise will protect against osteoarthritis, but it is also an important avenue of treatment if you already suffer from osteoarthritis.


Osteoarthritis is experienced as stiffness in the hip joint and pain when pressure is put on it. The pain is located in the groin and deep in the buttock. In some cases, the pain will radiate down towards the knee. If nothing is done to treat the condition, the pain will slowly intensify and may grow to a level where the pain is experienced even during inactivity.

What can you do to treat the pain yourself?

With exercise, you can significantly improve functionality and reduce your pain, but it will not eliminate the osteoarthritis. Swimming and cycling are effective activities, but you should refrain from running, performing gymnastics or jumping. When out walking it is important to wear shock-absorbing shoes to reduce the amount of tension traveling from the foot to the hip.

During rehabilitation, it is important to stretch the tightened muscles and to exercise the weakened muscles.

If you suffer from osteoarthritis, being overweight will only worsen the functionality and increase your level of pain in the hip. If you are overweight, a reduction in weight is advised. Daily activity and training will help you achieve this.

Start your training today

Try our rehabilitation program for osteoarthritis of the hip. It offers you a complete course of treatment that gradually takes you through the different stages of rehabilitation and ensures that you never expose yourself to the risk of aggravating your injury.

Examples of good exercises against Osteoarthritis in the hip:

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Lie on your back with bent knees and your feet placed flat on the floor. Place a football or a similar ball between your knees. Keep your arms crossed over your chest. Squeeze your knees together while you slowly move one elbow down toward the opposite knee. Lift the shoulder blade off the ground. Hold the position for 3-4 seconds and then slowly return to the starting position. Perform 3 sets of 5 repetitions in each direction.

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Stand up in front of a chair without touching it. Stand on both legs with your feet slightly apart. Your toes should point straight ahead. Bend your knees slowly to a point where you almost touch the chair. Then slowly go back up. Perform 3 sets of 10 repetitions.

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Take a wide stance with your legs quite far apart. Support yourself with a hand on a chair or something similar if necessary. Bend the front leg and move your pelvis in a straight line towards the floor. Keep your body straight without leaning forward or backwards. Be sure not to sway in your lower back. You should feel the stretch in the front of your hip. Hold the stretch for 30 seconds and perform 3 repetitions with each leg.

Injurymap divides your rehabilitation plan into 3 phases

Phase 1

The exercises in Phase 1 are designed to ease your way into your training. Your injury should...
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Phase 2

** Phase 2 ** The exercises in Phase 2 help you to strengthen your balance and stability around...
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Phase 3

The exercises in Phase 3 will help you back to normal function by training your hip areas...
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Info about rehabilitation and pain

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The structure of your exercise plan

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Why it hurts

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