Hip Pain Relief in Hillsboro, OR: Simple, Evidence-Based Ways to Improve Hip Osteoarthritis

Hip Pain Is Common, But It Is Not Random

Hip pain is something many people deal with as they get older. It often starts slowly. At first, it may feel like stiffness in the morning. Later, it may hurt when you walk, stand, or go up stairs.

One of the most common causes of hip pain is hip osteoarthritis. This is a condition where the joint wears down over time. It affects not just the joint, but also the muscles around it.

The 2025 update from the Journal of Orthopedic and Sports Physical Therapy clinical practice guideline for "Hip Pain and Mobility Deficits—HipOsteoarthritis" explains that hip osteoarthritis is a long-term condition that develops over many years. It is linked to things like age, body weight, past injuries, and how the hip is shaped .

This means hip pain is not something that suddenly appears without reason. There are patterns, causes…and most importantly there are ways to manage it.

What Hip Osteoarthritis Feels Like

Hip osteoarthritis usually shows up in a few common ways.

Many people feel pain in the front of the hip or groin. Some feel it on the side or even in the back of the hip. The pain can travel down the thigh and sometimes reach the knee.

The guideline explains that pain often gets worse with weight-bearing activities. That includes walking, standing, or climbing stairs .

Stiffness is another big sign. This often happens in the morning. It usually lasts less than one hour.

Over time, movement becomes more limited. The hip may not rotate or bend as well as it used to. Internal rotation and flexion are often the first movements to become stiff .

As the condition progresses, all hip movements may become painful and limited.

Why Movement Gets Worse Over Time

Hip osteoarthritis affects more than just the joint.

The guideline explains that the muscles around the hip also lose strength. This is especially true for the hip abductor muscles .

When these muscles weaken, walking changes. People may limp or shift their weight to avoid pain. This can lead to more strain on the joint.

The joint itself also changes. The space between the bones gets smaller. The body may form extra bone in the joint. These changes reduce how smoothly the hip moves.

Over time, this creates a cycle:

• Pain leads to less movement

• Less movement leads to weakness

• Weakness leads to more stress on the joint

• More stress leads to more pain

Breaking this cycle is a key part of treatment.

The Most Important Treatment: Exercise

The guideline gives the strongest recommendation to exercise. This means it is one of the most supported treatments by research.

Clinicians should prescribe an individualized exercise program to improve movement, strength, function, and pain .

What This Looks Like

Exercise is not one single thing. It includes:

• Strengthening exercises

• Flexibility exercises

• Endurance activities

• Functional movements

Programs are usually done:

• 1 to 5 times per week

• 30 to 120 minutes per session

• Over 5 to 16 weeks

Why Exercise Works

Research in the guideline shows that exercise helps:

• Reduce pain

• Improve function

• Improve walking ability

• Increase strength

The benefits can last months after the program ends .

Exercise also has very low risk. Studies show that harm from exercise is rare.

Supervised Exercise Matters

The guideline shows that supervised programs work better than doing exercises alone at home.

Programs that include guidance, feedback, and progression lead to better results.

Strength Training Is Especially Important

Not all exercise is equal.

The guideline explains that progressive strength training leads to better results than simple activity or unsupervised programs .

This means gradually increasing resistance over time.

Strong muscles help:

• Support the joint

• Reduce stress on the hip

• Improve movement control

• Decrease pain during activity

The hip and thigh muscles are especially important.

Water-Based Exercise Can Help Too

Some people find exercise painful at first. For them, water-based exercise can be a good option.

The guideline shows that aquatic exercise can improve:

• Strength

• Movement

• Balance

• Pain

Water reduces the load on the joint. This allows movement with less pain.

Manual Therapy Can Improve Movement

Manual therapy is another strongly recommended treatment.

This includes hands-on techniques done by a physical therapist.

The guideline states that manual therapy should be used to:

• Increase range of motion

• Decrease pain

• Improve function

What This Includes

Manual therapy may involve:

• Joint mobilization

• Soft tissue work

• Gentle traction of the hip

These techniques help the joint move more freely.

How It Helps

Studies show that manual therapy can:

• Improve hip motion

• Reduce pain

• Improve walking ability

These changes can happen quickly, even after a single session.

Manual therapy often works best when combined with exercise.

Dry Needling May Help Short-Term

The guideline also supports dry needling for certain cases.

Dry needling targets tight muscle areas called trigger points.

It can be used for muscles like:

• Iliopsoas

• Rectus femoris

• Gluteus medius

• Gluteus minimus

What It Does

Dry needling may help:

• Improve muscle flexibility

• Reduce pain

• Improve movement

These effects are mostly short-term, around 3 weeks.

Education Is a Key Part of Treatment

Education is not just extra information. It is a core part of care.

The guideline recommends teaching patients about:

• Activity changes

• Exercise

• Weight management

• Ways to reduce joint stress

Why This Matters

Understanding the condition helps people:

• Make better daily choices

• Stay active safely

• Avoid movements that increase pain

Education also improves long-term results when combined with exercise.

Weight Management Reduces Stress on the Hip

Body weight plays a major role in hip pain.

The guideline recommends working with healthcare providers to support weight loss when needed .

Why Weight Matters

Extra body weight increases the load on the hip joint.

Reducing weight can:

• Decrease joint stress

• Reduce pain

• Improve movement

Even small changes can make a difference.

Walking, Balance, and Daily Movement Training

Hip osteoarthritis affects how people move every day.

The guideline recommends training that focuses on:

• Walking

• Balance

• Functional activities

What This Includes

• Practicing walking patterns

• Improving balance

• Learning how to move safely

• Using tools like canes if needed

This type of training helps people stay independent.

What About Ultrasound and Bracing?

Some treatments are less strongly supported.

Ultrasound

The guideline says ultrasound may be used, but evidence is mixed. Patients should understand that benefits are not clear .

Bracing

Bracing is not recommended as a first step.

It may be used later if other treatments do not help with certain activities .

How Progress Is Measured

Tracking progress is important.

The guideline recommends using both:

• Self-reported measures

• Physical performance tests

Examples

• Walking tests

• Sit-to-stand tests

• Balance tests

These help show real improvements in daily function.

What This Means for You

Hip pain from osteoarthritis can feel limiting. But the guideline makes something very clear.

There are effective, non-surgical ways to improve pain and movement.

The most important steps include:

• Staying active

• Building strength

• Improving movement

• Learning how to manage load on the joint

Progress takes time, but it is possible.

A Simple Plan Based on the Guideline

Here is a simple way to think about treatment:

1. Start with education

2. Begin a structured exercise program

3. Add manual therapy if needed

4. Progress strength over time

5. Improve walking and daily movement

6. Address weight if needed

7. Use additional tools like dry needling when appropriate

Each step builds on the one before it.

Final Thoughts

Hip osteoarthritis is common, but it does not have to control your life.

The 2025 clinical guideline shows that movement, strength, and education are the foundation of care.

The key is not doing everything at once. It is doing the right things consistently.

With the right approach, many people can reduce pain, move better, and stay active for years.