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Hip Osteoarthritis Self management advice Chiropractic solutions

Hip osteoarthritis (OA) is a degenerative condition - wear and tear that causes the cartilage lining the joints to be lost, resulting in inflammation and pain. The pain can be described as stabbing and sharp or a dull ache and often presents with stiffness of the hip. The cause of hip arthritis is not well known, however some factors that may contribute include injury to the hip joint, increasing age, physical activity levels, co-morbidity, poor diet, genetics, hyper pronation and being overweight. A number of these factors can be modified to help reduce your pain and inflammation and they will be discussed further in this article.

The main goal for the patient in treating hip OA is to improve their mobility and lifestyle by improving the function of the hip and treating pain. This can be done with a management plan suited for the patient and as part of this management plan there are some exercises and stretches prescribed to assist with self-management and active care by the patient to assist in long term pain relief and mobility.


The goal of these exercise are to lessen your hip pain by unloading the hip joint, increase your hip range of motion, strengthen and stabilise the muscles surrounding the hip joint.

Bird dog

Start on your hands and knees and slowly extend opposite and arm and leg, hold for 5 seconds and repeat 10 times. You may start off with just one leg if this is too difficulty

Glute Bridge

Lying on your back with your knees bent, lift your bottom up towards the ceiling while squeezing your glutes, hold for 5 seconds and repeat 10 times.


Side lying with your bottom arm under your head and knees bent and ankles together, start by lifting the top knee up by 20cm and lowering slowly and controlled. Aim for 20-30reps on each side.


It is important to stretch on a regular basis to help relieve stiff, achy or painful muscles and joints. When performing any stretch ensure that you start off doing it gently, use caution and be sure to stop if you feel pain.

Forward fold

Hip flexor stretch

Glute stretch

Cobra stretch

Hold each stretch for 20 seconds and repeat 3 times, 3 times a day

Diet modification

It is important to note that no particular diet can cure osteoarthritis, however, maintaining a healthy, balanced diet and controlling of body weight can significantly reduce the strain on your joints, allowing better mobility and reduced pain. Some general dietary recommendations for people with osteoarthritis include, eating a well-balanced diet rich in fruit and vegetables, protein, healthy fats and grains and minimal sugar intake. Furthermore, an increased sugar intake has been shown to increase inflammation which may be a contributing factor to your pain. Moreover, Increase dietary calcium to reduce the risk of osteoporosis later in life, drink plenty of water and avoid alcohol.

Maintain a healthy weight

Additionally, it is important to keep a healthy body weight within a normal range, this can be achieved with both a healthy diet and by keeping active. It is important to maintain a healthy body weight to reduce the amount of strain and tension on the joints to allow for better movement and reduce any associated symptoms. If your arthritic pain prevents you from keeping overly active ensure to avoid walking for long distances and try out the at home exercises and stretches recommended above instead.


Omega 3 fatty acids have been proven to reduce inflammation associated with certain types of arthritis. Foods that contain omega 3 fatty acids include; oily fish, linseed and flaxseed oil, walnuts, canola and fish oil supplements.

There are a wide range of supplements that are popular for symptom relief – however evidence is limited. Glucosamine and chondroitin may relieve pain related with osteoarthritis and can be taken either separately or in combination. Additionally, turmeric is well known for its anti-inflammatory properties and may assist in the reduction of pain, inflammation and stiffness related with osteoarthritis.

We may be able to assist you by providing care that best suits your needs. This includes soft tissue therapy, strapping, interferential, dry needling, chiropractic adjustments for compensating movements due to gait change, mobilisation, exercise programme, bracing. These therapeutic techniques may provide symptomatic relief.

We are located in Central Walk, Joondalup 6027. Surrounding suburbs include Burns Beach – 6028, Mindarie – 6030, Kinross – 6028, Currambine – 6028, Ocean Reef – 6027, Edgewater – 6027, Woodvale - 6026, Kingsley – 6026 and Hillarys – 6025. If you are suffering from hip pain or osteoarthritis of the hip or simply want more information on how you can manage your pain call us on 9300 0095, book online at or come in to see one of our experienced, friendly chiropractors at Lakeside Chiropractic.

Disclaimer: The exercises provided on this website are for educational and entertainment purposes only, and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions.

June 08, 2017