Hip and groin pain with stiffness that builds with age can be worrying, and many people assume it means slowing down, avoiding exercise, or heading straight towards surgery. If you have been told you have hip osteoarthritis, the reassuring news is that the evidence points the other way.
Here is what hip osteoarthritis actually is, why exercise and education are recommended as first-line care, and when it is worth seeing a physio or exercise physiologist.
In this article
What is hip osteoarthritis?
Hip osteoarthritis is a common cause of hip and groin pain and stiffness, particularly with age, as the cartilage and joint gradually change over time. People often notice pain in the groin or outer hip, stiffness after resting, and difficulty with things like putting on shoes and socks or getting in and out of a car.
It is very common, and it does not follow a fixed path. Many people manage it well and stay active for years.
What causes hip osteoarthritis?
Osteoarthritis develops from a mix of factors rather than simple wear and tear. Common contributors include:
- Age-related changes in the joint over time
- Previous hip injuries or joint issues
- Reduced strength and activity around the hip
- A range of individual factors including family history
Importantly, pain levels do not always match what a scan shows, so the aim is to manage your symptoms and function, not just an image.
Will exercise wear my hip out?
This is one of the most common worries, and the evidence is reassuring. Appropriate exercise does not wear an arthritic hip out. In fact, staying active and building strength around the joint is protective and can help reduce pain and improve function for many people. Arthritis does not mean you should stop moving, it usually means you should move well and load the joint appropriately.
What actually helps hip osteoarthritis?
Exercise and education are recommended as first-line care in essentially all international clinical guidelines, ahead of injections or surgery. Structured programmes such as GLA:D (Good Life with osteoArthritis in Denmark) are built around exactly this approach. A typical plan includes:
Exercise and education come first
Exercise and education are recommended as first-line care in essentially all international clinical guidelines for hip osteoarthritis, ahead of injections or surgery, and programmes such as GLA:D are built around this.
A typical first-line plan includes:
- A tailored strengthening and movement programme for the hip
- Education about the condition and how to manage flares
- Guidance on activity, pacing and staying active
- Support with weight and general health where relevant
Many people improve with a structured, supervised programme tailored to their goals.
Does hip arthritis always lead to surgery?
No. Surgery such as a hip replacement can be a good option for some people later on, but it is not the automatic first step. Guidelines recommend trying first-line care, exercise and education, before considering surgery, and many people manage their symptoms well without an operation. If surgery is eventually needed, being stronger and more active beforehand is generally helpful.
When should you see a physio or exercise physiologist?
See a physio or exercise physiologist if hip or groin pain is limiting your activity, sleep or daily life, or you want a clear, guided plan to stay strong and active. Getting assessed helps you build a programme that suits your hip, your symptoms and your goals, so you can keep doing what matters to you.
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Helping You Perform at Your Best
At ACE Sports Medicine in Upper Mount Gravatt, our physiotherapists and exercise physiologists provide personalised, evidence-based care for hip osteoarthritis across Brisbane's southside, with tailored strengthening and support to keep you moving. Your first appointment includes an assessment and a starter plan so you know your next step.