3 Exercises We Use for Hip Arthritis (And Why They Work)

Months go by, and you’re still stiff, frustrated, and wondering if this is just your new normal.

That’s exactly why Dr. Chris Garcia created Sports Performance Physical Therapy: to give active adults a clear, confident path forward — not vague advice, temporary relief, or a lifetime sentence to “just deal with it.”

Dr. Chris is a residency-trained Doctor of Physical Therapy with over 15 years of experience working in professional sports. As the founder and CEO of Sports Performance, he built this clinic around one core belief: your body should feel strong, capable, and reliable… even as you age.

Hip arthritis doesn’t mean your best days are behind you.
It means your hip needs the right strategy.

Before we talk about the class, let’s give you something helpful right now.

Below are three mobility and activation exercises we commonly use with people dealing with hip arthritis. These are safe, controlled movements designed to improve hip motion and support the joint, not irritate it.

Top 3 Exercises for Hip Arthritis

90/90 Hip Rotations

Sit on the floor with one leg bent in front of you at 90 degrees and the other bent behind you at 90 degrees.
Keeping your chest tall, gently rotate both knees to the opposite side without using your hands if possible. Move slowly and stay within a comfortable range.

Why it helps:
Hip arthritis often limits rotation. The 90/90 position gently restores internal and external rotation while keeping the joint supported.

Key rule:
Don’t force the movement. Smooth and controlled is better than big and painful.

Clamshells

Lie on your side with your knees bent and feet stacked.
Keeping your feet together, lift your top knee without rolling your hips backward. Lower slowly.

Why it helps:
Weak glute muscles force the hip joint to absorb more stress. Clamshells strengthen the lateral hip stabilizers, which help reduce irritation during walking and stairs.

Focus on quality, not speed. You should feel this in the side of your hip, not your lower back.

“Sassy Hip” (Standing Lateral Hip Shifts)

Stand tall with your feet hip-width apart.
Shift your hips gently to one side while keeping your shoulders level — almost like you’re popping one hip out slightly.
Return to center and repeat to the other side.

Why it helps:
This movement improves lateral hip control and joint awareness. Many people with hip arthritis unconsciously avoid shifting weight fully onto the painful side. This drill retrains that pattern safely.

Keep it small and controlled. It should feel like reintroducing movement, not forcing it.

These exercises aren’t aggressive.
They aren’t flashy.
But done consistently, they help your hip move better and feel more supported.

Here’s the important part:

Mobility alone isn’t the full solution.

Hip arthritis isn’t just about cartilage.

It’s about strength loss.
It’s about joint irritation.
It’s about muscles that stopped supporting the hip the way they used to.
It’s about compensations that slowly overload the system.

Rest alone doesn’t fix that.
Pushing through doesn’t fix that.
Random exercises from YouTube don’t fix that.

What works is a structured plan that reduces irritation, rebuilds strength, and restores confidence in your movement.

That’s exactly what this class will teach.

Is This the Right Fit for You?

If you’ve experienced any of the following, this Hip Arthritis Class was designed for you:

You feel stiff every morning and need time just to “warm up.”

Getting out of the car, off the couch, or up the stairs feels harder than it should.

You’ve been told it’s bone-on-bone and there’s nothing you can do except wait.

You’re worried that if this keeps progressing, surgery may be your only option.

You’re starting to avoid activities you used to enjoy because you don’t trust your hip.

You’re frustrated, not because you’re weak, but because you want your life back.

Most people with hip arthritis aren’t looking for a miracle.
They just want to move without thinking about it every second.

Here’s What to Expect From the Hip Arthritis Class

We’ll break down what’s actually happening inside your hip — in simple language.

We’ll explain why certain movements make it worse (and what to do instead).

We’ll show you how to progress beyond mobility into real strength.

We’ll help you understand when pain is a warning — and when it’s safe to move.

We’ll give you a roadmap so you’re not guessing anymore.

Because the worst part of hip arthritis isn’t pain.

It’s uncertainty.

Not knowing if you’re making it worse.
Wondering if it’s permanent.
Feeling like your body is slowly shrinking your world.

You don’t have to stay there.

The Next Step Is Simple

Join us for the Hip Arthritis Class and get clarity.

You’ll understand your condition.
You’ll learn what actually helps.
You’ll leave with a plan.

At Sports Performance, the goal isn’t just to reduce pain.

It’s to help you feel like yourself again — strong, confident, and in control of your body.

If this is what we’re willing to give away for free, imagine what happens when you have the full plan.

If you’re tired of guessing and ready for answers, this class is where you start.

As always, we hope this helps! For any questions and all suggestions, please email us at TeamSP@SportsPerformancePT.com

If you want to know more information about how we can help, get started with a FREE discovery phone call.

Click the following link -> DISCOVERY PHONE CALL.

If you’re interested in doing Physical Therapy at Sports Performance -> CLICK HERE TO LEARN MORE & INQUIRE

If you would like to see more from us at Sports Performance… Watch our Podcast episode 141 about How to Improve your Long Term Health and Wellness -> CLICK HERE