Hip Osteoarthritis

Understanding Your Hip: How It Works and Why It Hurts

Your hip joint isn’t fragile — it’s one of the strongest, most adaptable joints in the human body.
It’s built for movement, load, and resilience. Yet when pain or stiffness sets in, it’s natural to assume something inside is “wearing out.”
In truth, hip osteoarthritis isn’t a story of wear and tear — it’s one of wear and repair.

🔍 The Hip Joint — Built to Move

The hip is a ball-and-socket joint where the femoral head (top of the thigh bone) fits snugly into the acetabulum (socket of the pelvis).
Smooth cartilage lines both surfaces, reducing friction and distributing load, while the labrum, capsule, and ligaments provide stability.
Surrounding muscles — gluteals, deep rotators, adductors, and hip flexors — keep the joint balanced and supported through every step, climb, and turn.

🎥 Watch: Hip Anatomy – Orthopaedic Hospital of Wisconsin (OHOW)
A clear 3-D video showing how the hip joint moves and why the surrounding muscles matter.

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⚙️ What Happens in Osteoarthritis

Osteoarthritis (OA) doesn’t mean your hip is “crumbling” or “bone-on-bone.”
Instead, it describes a gradual change in how the joint maintains and repairs itself.

• Cartilage may lose some of its smoothness or hydration.
• Bone can thicken slightly (a process called sclerosis).
• The joint capsule may tighten, and the surrounding muscles can stiffen or weaken.
• Occasionally, mild inflammation in the joint lining adds to pain or stiffness.

According to Arthritis UK:

“The degree of damage to a joint seen on an X-ray isn’t very helpful in predicting how much pain you’ll have.”

That means:

• People with severe changes on scans can have little to no pain.
• Others with mild findings may experience significant discomfort.

Pain is influenced by inflammation, muscle tension, movement habits, and even stress — not just by structural change.
That’s why movement, strength, and confidence can dramatically improve how your hip feels, regardless of what a scan shows.

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💡 The Key Takeaway

You are not your X-ray.
Your hip is a living, adapting system — and movement is its medicine.

By learning how your joint works and why it hurts, you’ve already taken the first step toward improving it.

🌤️ Early Hip Osteoarthritis: Small Changes, Big Impact

When hip stiffness or aching first appears, you’re in the most treatable phase of osteoarthritis.
This is the window where your body still adapts beautifully to movement — and every step, stretch, and strengthening exercise helps the joint stay healthy.

Think of this as the “nudge” phase — your hip is whispering for change, not shouting for help.

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🔎 Common Early-Stage Signs

• Morning stiffness that eases within 30 minutes.
• A dull ache in the groin, buttock, or front of the thigh after walking, sitting, or driving.
• Pain that may even appear in the inside of the knee — a common “referred” pain pattern from the hip joint.
• A slight loss of rotation or hip flexibility.
• Fatigue or tightness rather than sharp pain.

💡 Note: Many people are surprised to learn that inner-knee pain can actually be a hip problem.
That’s why accurate assessment and early intervention matter.

🧘‍♀️ 1️⃣ Move It to Use It – Daily Mobility Routine

Gentle, pain-free motion nourishes your cartilage and keeps the joint capsule flexible.
Do these once or twice a day:

• Standing Hip Circles: Hold on to a chair. Draw small circles with one knee — 10 each way.
• Seated Marches: Lift one knee, then the other, like slow marching — 30 seconds.
• Windshield Wipers: Lie on your back, knees bent, feet on floor; roll knees side-to-side × 10.

💡 Tip: Breathe normally. Movement should feel easing, not straining.

🎥 Watch:

• Tight Hip Flexors? (Self-Assessment | Stretches | Exercises) – E3 Rehab
• Hip Arthritis Stretches & Exercises – Ask Doctor Jo

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🏋️‍♂️ 2️⃣ Build Strength Gently – Foundation Exercises

Stronger muscles act like shock absorbers for your hip.
Start light, focus on control, not load.

• Glute Bridges: Lie on your back, knees bent, lift hips slowly → pause → lower. 3 × 10 reps.
• Side-Lying Clams: Knees bent, open the top knee like a book. 3 × 10 each side.
• Mini Squats: Hold a chair, bend knees slightly keeping weight through heels. 3 × 8–10.

💡 Tip: Mild muscle fatigue = yes; sharp joint pain = no.

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🪑 3️⃣ Lifestyle Tweaks That Protect Your Hips

Small daily habits keep stiffness from returning:

• Change positions every 30–40 minutes. Set reminders.
• Use a higher chair or cushion so your hips sit above knee level.
• Walk > Sit. Short, frequent walks are better than long rest periods.
• Stay Warm. Gentle heat eases muscles before exercise.

“Movement feeds cartilage — every step and stretch nourishes your joint.”

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⚖️ 4️⃣ Mindset Matters

Many people freeze up when they feel hip or knee pain, afraid of “wearing it out.”
In fact, the more safely you move, the more your joint learns to cope and recover.

Confidence is part of the treatment.
Motion tells your brain the joint is safe — and pain gradually eases.

🌱 Quick Recap

Advanced Hip Osteoarthritis & Life After Hip Replacement

When movement feels limited or pain is waking you at night, it can feel like your hip has reached its limit.
But even in advanced osteoarthritis, your body is still capable of adapting and improving — especially with the right guidance.

Surgery replaces the joint, but recovery comes from how you move, strengthen, and rebuild confidence.

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🔎 Common Signs of Advanced Hip OA

• Persistent groin, thigh, or buttock pain — sometimes radiating to the inner knee.
• Stiffness that limits walking, dressing, or climbing stairs.
• Night pain that disturbs sleep.
• Noticeable limp or shortened stride.
• Reduced hip rotation and difficulty bending forward.

💡 If you recognise these signs, it doesn’t automatically mean you “need surgery.”
Many people improve with focused mobility and strengthening even in late stages.

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1️⃣ Strength & Motion Still Matter

Even when arthritis is advanced, exercise remains one of the best ways to reduce pain, improve function, and prepare for possible surgery.

🔸 Gentle Strength Options

• Supported Sit-to-Stands: From a chair, rise slowly, using hands as needed. 3 × 10.
• Mini Step-Ups: Small step height, slow and controlled. 2 × 8 per leg.
• Bridge or Pelvic Lift: Lift hips slightly off floor, hold 2 s, lower slowly. 3 × 8–10.

🔸 Mobility Movements

• Knee Rolls (Windshield Wipers): 10 each side to maintain rotation.
• Standing Hip Extensions: Hold support, gently move leg back 10–15 times.
• Hip Flexor Stretch: Step one foot forward, keep torso upright, hold 20–30 s.

🎥 Watch:

• Hip Arthritis Stretches & Exercises – Ask Doctor Jo

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🏥 2️⃣ Considering Surgery? Here’s What to Expect

If pain or mobility now limits daily life despite rehab, your consultant may discuss Total Hip Replacement (THR).
This can be life-changing — but preparation and rehabilitation are key to long-term success.

🔹 Pre-Hab (Before Surgery)

Focus on strength, flexibility, and movement confidence.

• Bridges, side-steps, mini-squats.
• Stationary cycling or water walking to keep joints mobile.
• Practise safe transfers (bed ↔ chair) and posture awareness.

A few weeks of focused pre-hab can mean faster recovery and less post-op pain.

🎥 Watch:

• Surgery Toolkit: Hip Replacement Exercises for Before and After

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3️⃣ Life After Hip Replacement

The new joint allows pain-free motion — but it’s your muscles, balance, and movement patterns that bring it to life again.

🔸 Early Stage (Weeks 0–6)

• Follow hospital guidance precisely.
• Gentle ankle pumps, knee bends, and short, frequent walks with aids.
• Avoid twisting or crossing legs until cleared by your surgeon.

🎥 Watch:

• Exercises After Hip Replacement – Nuffield Health

🔸 Middle Stage (Weeks 6–12)

• Begin balance work, glute strengthening, and light band resistance.
• Introduce step-ups and mini-squats for real-world strength.

🔸 Later Stage (After 12 Weeks)

• Gradually return to walking, cycling, and swimming.
• Focus on coordination and endurance — rebuilding trust in your hip.

🎥 Watch:

• Advanced Functional Training After Hip Replacement Surgery

🌱 Quick Recap

Taking the Next Step: Your Personal Hip Recovery Plan

You’ve learned what’s really happening inside your hip, how to help yourself, and how movement can reshape your recovery.
The final step is turning knowledge into action — with a plan that’s safe, structured, and specific to you.

You don’t have to do this alone — your hip just needs the right roadmap.

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1️⃣ Why Guided Care Makes the Difference

Even with the best self-help routines, no two hips are identical.
Your recovery depends on how your joint moves, which muscles switch on (or don’t), and how your body compensates.
That’s where professional assessment makes the difference.

At Crawley Physio Clinic, every hip assessment includes:

• Comprehensive movement screening — identifying stiffness, muscle imbalance, and load patterns.
• Hands-on treatment to release capsule tension and restore motion.
• Targeted strength retraining using your individual tolerance and goals.
• Education and pacing advice so you know exactly what to do between sessions.

“It’s not about doing more — it’s about doing what matters most for your body.”

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2️⃣ What Your Personal Hip Recovery Plan Includes

Every plan evolves with you — from early movement recovery to advanced strength and performance.

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Working in Partnership with the NHS

We’re proud to work in collaboration with the NHS, ensuring your care is continuous, coordinated, and transparent.

Waiting for NHS treatment?
We can begin your recovery right away — assessing, educating, and getting you moving safely while you wait.
After each session, we can share a detailed clinical summary with your NHS care team, keeping everyone aligned.

Already completed NHS care?
We’ll build a progressive, long-term programme to help you stay pain-free, strong, and confident long after discharge.

This partnership ensures that whether your care is NHS-led, private, or shared, your recovery receives the complete attention it deserves.

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3️⃣ Real Results, Real People

Patients often arrive anxious about their future — worried that “wear and tear” means slowing down for good.
Within weeks, they start moving easier, sleeping better, and walking longer distances.
By addressing how the body moves, not just where it hurts, we’ve helped countless people return to the activities they love — from dog walks on Tilgate Park trails to cycling around Crawley Down.

“Strong hips aren’t built in the gym — they’re rebuilt through understanding, guidance, and consistency.”

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4️⃣ Ready to Start Your Recovery?

Your next step is simple — book your one-to-one hip assessment.
In your first session, you’ll:

1. Understand the root cause of your stiffness or pain.
2. Receive a clear, individualised plan.
3. Begin hands-on treatment and guided movement straight away.

Where: Crawley Physio Clinic – inside Saxonbrook GP Surgery, Maidenbower
When: Appointments available Monday to Saturday
Call: 📞 07403 150541
Book Online: 🌐 https://crawleyphysioclinic.co.uk/contact-us/

Don’t wait for your hip to get worse — start moving better today.

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5️⃣ The Final Takeaway

• Your pain doesn’t define your potential.
• The amount of change on your scan doesn’t decide your outcome.
• Movement, education, and strength = control, comfort, and confidence.

At Crawley Physio Clinic, we’ll guide you through every stage — from stiffness to strength, from surgery prep to confident recovery.

Your hip is designed to move. Let’s make sure it can again.