Osteoarthritis of the Hip – Fitness Pilates News

Good morning Team

Last week I covered meniscus tears in the newsletter and it had a We had a record number of newsletter opens and new subscribers last week, along with so many messages and comments—thank you!

In the same post, I asked which health conditions instructors are finding most challenging to manage in their classes. One condition that came up repeatedly was osteoarthritis of the hips, so this week I’ve included a detailed article that you’re welcome to share with your own clients and class members.

Last week’s Fitness Pilates Magic Circle Masterclass was brilliant, with so many fresh ideas and variations to use in your classes.

We’re also getting very close to the final registration date for the Level 4 Pilates qualification. If you’re interested, now is the time to get in touch or book your place. The course will be removed from the website on 27 July.

And finally, have you booked your place at the Fitness Pilates Summit yet? You’ll find all the details below.

Osteoarthritis of the Hip

Hip osteoarthritis is a condition affecting the whole hip joint—not simply “wear and tear”.

The hip is a ball-and-socket joint. Smooth cartilage covers the surfaces of the ball and socket, helping them move easily. With osteoarthritis, changes can occur in the cartilage, bone, joint lining, ligaments and surrounding muscles. The joint may become stiffer, less mobile and painful.

What does hip osteoarthritis feel like?

Common symptoms include:

• Pain in the groin, front of the thigh, buttock or hip
• Pain that travels towards the knee
• Stiffness after sitting or resting
• Reduced hip movement
• Difficulty putting on socks or shoes
• Difficulty getting in and out of a car
• Pain when walking, climbing stairs or standing up
• Limping or reduced confidence when weight-bearing
• Clicking, grinding or catching sensations

Morning stiffness associated with osteoarthritis is commonly relatively short-lived, although every person is different.

Why does it happen?

Hip osteoarthritis is not an inevitable consequence of ageing. Risk may be influenced by:

• Increasing age
• Genetics and family history
• Previous hip injury or surgery
• Hip dysplasia or differences in joint shape
• Repetitive loading over many years
• Higher body weight
• Muscle weakness
• Previous inflammatory joint conditions

Osteoarthritis affects the entire joint, and symptoms don’t always match what appears on an X-ray. Someone can have significant changes on an X-ray with relatively little pain, while another person may experience substantial symptoms with fewer visible changes. 

Should someone with hip osteoarthritis exercise?

Yes. Exercise is one of the main recommended treatments for osteoarthritis.

NICE recommends individually tailored therapeutic exercise, including local strengthening and general cardiovascular activity. It may initially cause some discomfort, but consistent exercise can improve function, strength and quality of life. NICE osteoarthritis guidance

The emphasis should be on:

• Maintaining comfortable hip movement
• Strengthening the glutes and surrounding muscles
• Improving balance and walking confidence
• Maintaining general cardiovascular fitness
• Preventing unnecessary loss of activity
• Gradually increasing what the person can tolerate

Fitness Pilates exercises to include

Supine knee bends or heel slides

Slowly slide one heel away and return it, keeping the pelvis stable.

Benefits: Gentle hip and knee movement without taking the hip into extreme flexion.

Small knee openings

From a supine position with the knees bent, allow one knee to open slightly before returning to centre.

Benefits: Gentle hip rotation and pelvic control.

Keep the movement comfortable and avoid forcing the knee towards the floor.

Bridge

Lift the pelvis into a comfortable bridge without trying to achieve maximum height.

Benefits: Strengthens the glutes, hamstrings and posterior chain.

Reduce the range if the front of the hip feels pinched.

Sit-to-stand

Use a chair or raised surface and practise standing with control.

Benefits: Strengthens the legs and supports everyday function.

A higher chair may be more comfortable than a low squat.

Supported mini squats

Hold a chair, rail or wall and work through a comfortable range.

Benefits: Strengthens the hips and legs while building confidence.

Standing hip extension

Keeping the trunk upright, move one leg gently backwards without arching the lower back.

Benefits: Strengthens the hip extensors.

Supported standing hip abduction

Move one leg slightly out to the side while keeping the pelvis level and toes facing forwards.

Benefits: Strengthens the lateral hip muscles that help stabilise the pelvis.

Side-lying clam

Keep the feet together and lift the top knee through a small, controlled range.

Benefits: Strengthens the gluteal muscles.

Add padding and avoid lying directly on a painful hip. If side-lying is uncomfortable, use a supine banded knee opening instead.

Side-lying leg lift

Lift the upper leg slightly while maintaining pelvic alignment.

Keep the movement small and avoid turning the toes towards the ceiling.

Low step-ups

Use a low platform with support nearby.

Benefits: Develops hip and leg strength for stairs and daily activities.

Balance work

Try supported single-leg stands, tandem stance and controlled weight transfers.

Gentle cardiovascular exercise

Useful options include:

• Walking
• Cycling
• Swimming or aqua
• Low-impact aerobics
• WalkFit
• Reformer exercises within a comfortable range

Exercises to avoid or modify when painful

There are no universally forbidden exercises for everyone with hip osteoarthritis. The individual’s symptoms, mobility and medical history should guide the programme.

However, these movements may need to be reduced or avoided when they create groin pain, pinching, catching or a significant flare-up:

• Very deep squats
• Deep or long-range lunges
• Bringing the knee tightly towards the chest
• Forced hip internal or external rotation
• Long periods sitting cross-legged
• Large hip circles
• Strongly turning the leg in or out
• Twisting on a planted leg
• High-impact jumping during a painful flare
• Repeated single-leg loading without support
• Low chairs and very low floor transitions
• Strong stretches that force the hip beyond its available range

Do you suffer with hip issues and does it hinder your teaching?

Have a fantastic week and whats app me with feedback or questions

I love to hear from you 07976 268672 

Rachel Holmes

Have questions about Level 4 – whats app me 07976 268672 

FITNESS PILATES PRE AND POST NATAL FOR REFORMER CERTIFICATION THIS WEEK CLICK HERE

COURSE UPDATES

Level 3 Pilates Course Dates on ZOOM

• 7 / 8 / 9 August 2026
• 11 / 12 / 13 September 2026
• 9 / 10 / 11 October 2026
• 6 / 7 / 8 November 2026
• 11 / 12 / 13 December 2026

LEVEL 3 REFORMER QUALIFICATION (YMCA)

Face-to-Face (C2GO Studio NG16 4HA)

• 21 July 2026 FULLY BOOKED 
• 21 August 2026 FULLY Booked
• 25 September 2026
• 23 October 2026
• 27 November 2026
• 15 December 2026

Fitness Pilates Reformer Teacher Training Course

• 22nd July Fitness Pilates Reformer
• 30th July Fitness Pilates Reformer ONLINE
• 7th August GLOUCESTER Nuffield

CHOREOGRAPHY Newsletter – I have been adding lots of mini ball flows, shoulder bridge variations and mini workshops to my Choreography newsletter its a free resource for fit pros sign up here

See our CPD courses here

Join our Fitness Pilates VIP CLUB

See our Fitness Pilates Training Course Dates

See our Fitness Pilates Reformer Course Dates

See our Level 3 Pilates Dates

See our Level 3 Reformer Dates