Achy hips are all too common as the years pass. About 1 in 4 adults will have hip osteoarthritis by age 85, according to the Centers for Disease Control and Prevention. The related pain and stiffness can make everyday activities like bending over to tie your shoes, getting up from a chair, and walking a challenge.
While OA is the most common issue, other conditions can also cause discomfort, says Claudette Lajam, MD, a professor of orthopedic surgery at NYU Langone Health in New York City. For instance, older adults are more likely to have weak hip muscles, which can lead to tendon wear and tear and inflame the lubricating tissue called bursae, says Carlo Milani, MD, a physiatrist at Hospital for Special Surgery in New York City. Hip tendinosis (the thickening and degeneration of the tissues that connect muscle to bone around your hip joint) has a variety of potential causes, including overuse, underuse, hormonal changes, and injuries.
If you have hip pain that interferes with walking and your usual activities and doesn’t improve after a few days, see your doctor, Lajam says. They can check for arthritis or issues like a fracture, determine whether the pain may actually be coming from your lower back, and advise you on treatments like the following.
Know the Right Moves
Exercise may not be appealing when your hips hurt, but, "movement is medicine," says Lisanne Cruz, MD, a rehabilitation medicine physician at The Mount Sinai Hospital in New York City. "It keeps the muscles around your hip joints strong and increases blood flow to the area, which promotes healing and reduces stiffness."
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A 2023 review published in the journal Osteoarthritis and Cartilage Open found that regular activity improved pain and function for people with hip OA.
With your doctor’s okay, opt for low-impact activities such as walking and cycling. Swimming and water aerobics are also good ideas, says Ilda Molloy, MD, a hip specialist at Yale Medicine in New Haven, Conn., because the water reduces pressure on your hip joints. Activities that encourage flexibility and stretching, like gentle forms of yoga and tai chi, can be helpful, too, she adds.
Additionally, a few simple moves can improve the strength of your hips, says Kristin Barker, DPT, a physical therapist at NYU Langone Health. She recommends doing two to three sets of eight to 12 repetitions of the following exercises every other day:
Chair stand. Stand up from a chair without using your hands to push yourself up. "It activates your glutes and hamstrings, muscles you need for walking with long strides and climbing stairs," Barker says.
Sideways walk. Face a kitchen counter (hold on if necessary) and take wide steps from side to side. This strengthens hip abductor muscles to improve stability. As you get stronger, you can add resistance bands.
Thigh squeeze. Sitting at the edge of a chair, place a large rolled-up towel between your knees. Focus on squeezing it as you stand. This strengthens inner thigh muscles, which helps stabilize the pelvis.
Consider Physical Therapy
If it’s too difficult to do the activities above, a physical therapist can show you exercises to improve the range of motion in your hips and strengthen supporting muscles. Both take the strain off joints, which can ease OA pain, says Barker. A PT can also check for posture and gait problems and show you exercises for these.
Manage Your Weight
Being overweight or obese raises your risk of hip OA and, potentially, bursitis. "Losing just a few pounds can make a big difference in the amount of stress placed on a hip joint," Milani says. He also recommends a plant-based diet to help manage weight and reduce inflammation. A 2023 review published in the journal Nutrients found that a Mediterranean-style diet—rich in produce, fatty fish, beans, nuts, and olive oil—can help ease OA-related pain and stiffness.
Consider Helpful Gadgets
If you limit walking because of pain, a cane (or, in some cases, a walker) can help take pressure off an achy hip, says Molloy. You can also try a hiking stick (aka a walking pole). Your PT can suggest other assistive equipment, like a grabber to pick up items from the floor. A heating pad can increase blood flow to stiff muscles and joints, and ice packs can ease inflammation.
Tweak Your Sleep Position
When you have a hip problem, it can be hard to get a good night’s rest. If you’re a side sleeper, Barker recommends lying on the hip that isn’t painful and placing a pillow between your legs to take pressure off your hips. For sleeping on your back, put a pillow under your knees.
Use Meds Wisely
If you need additional relief or have a flare-up of pain, talk to your doctor about appropriate medications. While long-term use of a nonsteroidal anti-inflammatory such as ibuprofen (Advil, Motrin, and generic) isn’t recommended for older adults, taking one for a few days is usually fine with your doctor’s okay, Molloy says. You can also try acetaminophen (Tylenol and generic). For OA, if you’re still miserable, consider a prescription steroid injection, Milani says.
And use caution before trying supplements. Glucosamine and chondroitin have been widely touted to relieve osteoarthritis pain. But studies have found conflicting results, Cruz says.
Turmeric supplements, however, show some promise, she says. Research suggests that the herb may help reduce the inflammation associated with OA (but not other hip conditions). A 2020 study published in the journal Phytotherapy Research, for example, found that people with knee OA who took a twice-daily supplement that contained turmeric, ginger, and black pepper reported relief from symptoms similar to those who took the over-the-counter pain reliever naproxen (Aleve and others).
If you want to try turmeric, Cruz recommends 1 to 2 grams daily. But it’s a good idea to check with your doctor before you use it. It’s not advised for people who take blood thinners or have certain conditions, such as gallbladder or liver disease. Also, check out our advice on what to look for when you’re shopping for a supplement.
Is Hip Replacement for You?
For diagnosed OA, if you’ve tried the approaches previously mentioned for at least six months but still find activities like walking painful, it may be time to talk to your doctor about hip replacement, Molloy says. Research has found that older people have outcomes as good as younger ones but with a slightly higher risk of complications. "If you’re in your 70s or early 80s and are in poor health, it may not make sense," Milani says. "But if you’re older and active and have longevity in your family, it might be something to consider."
You’ll want a surgeon who does at least 25 such operations a year at a medical center where thousands are done annually. And ask if they perform the procedure through the anterior muscles on the front of your thigh, Cruz says. This speeds recovery by several weeks.
Editor’s Note:A version of this article also appeared in the June 2024 issue ofConsumer Reports On Health.
Hallie Levine
Hallie Levine is an award-winning magazine and freelance writer who contributes to Consumer Reports on health and fitness topics. Her work has been published in Health, Prevention, Reader's Digest, and Parents, among others. She's a mom to three kids and a fat but feisty black Labrador retriever named Ivry. In her (nonexistent) spare time, she likes to read, swim, and run marathons.
