Author: Mr Oliver Eaton BSc (Hons), PG.Cert – Orthopaedic Specialist
Reviewed by: Mr William Sharples BSc (Hons) – Pain Management Expert
Last Updated: September 2025
In this article, you will find out everything you need to know about hip arthritis and the most effective ways to treat it, including an advanced treatment called Prolotherapy.
Key Takeaways
- Strengthening exercises like leg raises, standing hip abduction, and seated hip extension help manage hip arthritis symptoms when performed regularly and with proper form.
- Low-impact aerobic activities (walking, swimming, cycling) improve blood flow, reduce stiffness, and strengthen supporting muscles without overstressing the joints.
- Maintaining hip flexibility with heel slides, hamstring stretches, and hip rotations is essential for managing arthritis and improving mobility.
Understanding Hip Arthritis
Hip arthritis refers to inflammation and degeneration of the hip joint, most commonly due to osteoarthritis, but also rheumatoid or psoriatic arthritis. It damages cartilage, causing pain, stiffness, and limited mobility. Diagnosis is based on symptoms and imaging (like X-rays). Gentle stretching and targeted exercise can help relieve symptoms and improve function.
Preparing for Exercise
Before starting hip arthritis exercises, warm up with dynamic stretches (arm circles, leg swings, high knees, butt kicks, walking lunges) to increase joint mobility and reduce injury risk. Maintain good posture, hydrate, and gradually introduce low-intensity activities. Cool down after exercise to prevent muscle stiffness.
Prolotherapy for Hip Arthritis
In recent years, Prolotherapy has built its reputation within the medical community for its clinically proven ability to treat hip arthritis.[1][2]
Published research has shown its pain-relieving, anti-inflammatory, and regenerative benefits.
Prolotherapy involves injecting a natural regenerative solution with tiny needles. This stimulates the production of collagen cells, which are essential for repairing joint damage and supporting long-term hip health.
By addressing the root cause of hip arthritis, Prolotherapy is considered a long-term solution, helping to prevent symptoms from returning.
Disclaimer: The information provided in this section is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Prolotherapy may not be suitable for everyone, and outcomes can vary. Always seek the guidance of a qualified healthcare professional regarding your specific medical condition or treatment options. Never disregard professional medical advice or delay seeking it because of information you have read here.
Low-Impact Aerobic Activities
Start with low-impact aerobic exercises like walking, swimming, or cycling. These activities improve blood flow, reduce stiffness, and strengthen muscles around the hip joint. Begin slowly, increase intensity gradually, and always use proper technique.
Strengthening Exercises for Hip Arthritis
After warming up, focus on strengthening the hip, core, and thigh muscles. Perform these exercises 2–3 times daily, 8 reps per set, and avoid movements that cause pain.
Leg Raises
Stand with support, raise one leg straight in front, keep your foot flexed and knee extended, then lower slowly. Repeat with the other leg. Engage your core and avoid straining your back.
Standing Hip Abduction
Stand straight, hold a chair or wall for support, and lift one leg out to the side. Keep your posture upright and avoid leaning. This targets the gluteus medius and minimus.
Seated Hip Extension
Sit upright, extend one leg backward while keeping your back straight and core engaged. Lower slowly and repeat. Start with bodyweight only and progress as tolerated.
Stretching and Flexibility Exercises
Stretching helps maintain hip flexibility and range of motion. Perform these 2–3 times daily at a gentle pace.
Heel Slides
- Lie on your back with legs straight.
- Bend one knee, sliding your heel toward your body, then return to start.
Hamstring Stretches
Gently stretch the back of your thigh using a towel or strap for support. Hold for 30 seconds, repeat 5 times per week.
Hip Rotations
While sitting or lying, slowly rotate your hips inward and outward within a comfortable range. Switch sides for balanced development.
Balance and Stability Exercises
Balance and stability exercises like Tai Chi, yoga, and single-leg stands can reduce pain, improve joint function, and build strength. Start slowly and increase difficulty as tolerated.
Tai Chi
Practice gentle, flowing movements to improve flexibility, strength, and reduce stress. Aim for regular sessions over at least three months.
Yoga
Attend biweekly classes or follow a home routine to enhance hip flexibility and strength. Focus on comfort, not perfection.
Single-Leg Stands
Stand on one leg for 10–30 seconds, then switch. Maintain balance and avoid excessive hip movement.
Monitoring Progress and Adjusting Your Routine
Track your progress with a chart or app, and use a pain scale to monitor changes. Adjust exercises as needed, and consult a physical therapist for personalized modifications if you experience discomfort.
Frequently Asked Questions
What exercise is best for arthritis in the hip?
Low-impact activities like swimming, walking, or cycling are best for hip arthritis. They improve flexibility and strengthen supporting muscles.
How should you sleep with hip arthritis?
Sleep on your back with a pillow between or behind your knees to reduce joint strain and maintain alignment.
Hip pain when stretching?
Mild discomfort is common, but persistent pain may indicate a more serious issue. Stretch gently and consult a healthcare professional if pain continues.
How often should I perform these exercises?
2–3 times daily, 8 reps per set, adjusting as needed for comfort and ability.
I experience pain during my exercise routine. What should I do?
Modify or reduce the intensity of exercises. Consult a physical therapist for tailored advice and never push through significant pain.
Case Study: Prolotherapy for Hip Arthritis
Case: A 62-year-old with chronic hip arthritis unresponsive to physiotherapy and medications underwent three sessions of Prolotherapy at ProHealth Clinic. The patient reported a 65% reduction in pain and improved mobility within two months, highlighting the potential of regenerative treatments for persistent hip arthritis.
Contact ProHealth Clinic Today for Your FREE 15-Minute Discovery Call
Don’t let hip arthritis control your life any longer. Join the thousands of patients who have found lasting relief through prolotherapy at ProHealth Clinic.
Get in Touch
Phone: +44 1234 380345
Email: info@prohealthclinic.co.uk
Our Clinic Locations
London: 104 Harley Street,
Marylebone, W1G 7JD
Manchester: The Hadley Clinic, 64 Bridge Street, M3 3BN
Bedford: The Village Medical Centre, Kingswood Way, MK40 4GH
All clinics offer the same award-winning prolotherapy treatment with convenient appointment times, including evenings and weekends.
Author Bio
Having performed over 10,000 procedures, Mr Oliver Eaton is one of the UK’s leading practitioners in the field of treating hip arthritis, with patients travelling to see him from across the UK, Europe, and the Middle East.
With over 12 years of clinical experience, Oliver is dedicated to helping patients understand their symptoms associated with hip arthritis and providing effective treatment options to alleviate them.
He qualified in Prolozone Therapy and Prolotherapy in America with the American Academy of Ozonotherapy. He continued on to complete further qualifications at the Royal Society of Medicine, Charing Cross Hospital in London, Keele University’s Anatomy & Surgical Training Centre, and the medical department of Heidelberg University in Germany.
Mr Eaton’s expertise has been featured in many national news and media publications, including The Telegraph, The Daily Mail, The Daily Express, Women’s Health Magazine, and The Scotsman.
Over the years he has had the privilege of treating many elite-level athletes, including both Olympic and Commonwealth medallists.
LinkedIn profile: Oliver Eaton
References
- Hauser RA, et al. A Systematic Review of Dextrose Prolotherapy for Chronic Musculoskeletal Pain. Clin Med Insights Arthritis Musculoskelet Disord. 2016;9:139-159.
- Rabago D, Slattengren A, Zgierska A. Prolotherapy in primary care practice. Prim Care. 2010;37(1):65-80.
- Fransen M, McConnell S, Harmer AR, et al. Exercise for osteoarthritis of the hip. Cochrane Database Syst Rev. 2014;4:CD007912.
- Messier SP, Loeser RF, Miller GD, et al. Exercise and dietary weight loss in overweight and obese older adults with knee osteoarthritis: the Arthritis, Diet, and Activity Promotion Trial. Arthritis Rheum. 2004;50(5):1501-1510.
- National Institute for Health and Care Excellence (NICE). Osteoarthritis: care and management. NICE guideline [CG177]. 2014.
Disclaimer: This article is for informational purposes only and does not substitute for professional medical advice. Always consult your healthcare provider before making treatment decisions.