Hip osteoarthritis: walking without making the pain worse

In the morning, the first steps are often the hardest: the hip is stiff, it pulls with every step, and you hesitate between moving and resting it. With hip osteoarthritis, this question comes back every day — and the answer is not to stop walking, but to learn to walk differently.

Walking remains one of the hip's best allies, as long as you do it at your own pace: not too long, not too fast, on even ground. At the Guéliz centre, in Marrakech, physiotherapy helps you regain a smoother, less painful walk, alongside your doctor's follow-up. Learn more about our rheumatological rehabilitation.

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Osteoarthritis is wear of the cartilage, the smooth cushion that covers the hip joint and lets it glide without friction. When it thins, the joint becomes less supple: the hip is stiff in the morning, painful when walking, sometimes tender at night.

It mainly affects people over 60, but not only: an old injury, physical work or a particular body shape can bring it on earlier. It is not a sentence: you can act on the hip's mobility and on the strength of the muscles around it.

Movement maintains the joint. Moving circulates the fluid that nourishes the cartilage: a hip that never moves stiffens further, a hip that moves gently keeps its suppleness.

The muscles around the hip get stronger. Walking works the buttocks and thigh muscles: the stronger they are, the more they relieve the joint with every step.

Stiffness eases with a gradual start. The first steps are often the hardest: starting slowly, over a few metres, gives the hip time to warm up before finding its rhythm.

Walking keeps balance and independence. Walking regularly, even over short distances, helps you trust your steps and stay independent in daily life.

Walks that are too long all at once. Doubling your usual distance in a single outing tires the joint: better to increase gradually, a few minutes at a time.

Uneven ground and slopes. Stony paths and climbs demand more from the hip: prefer flat, even ground, especially on days when the pain is present.

Shoes without support. Stable shoes with a low heel and a non-slip sole protect your walk; high heels and worn soles make it harder.

Sitting too long then setting off abruptly. After sitting for a long time, stand up gently and take a few slow steps before resuming your normal pace.

The first visit starts with an interview that includes assessments and tests, to properly frame the treatment: your walk, your hip's mobility, the strength of the muscles around it and what triggers your pain.

The session then combines gentle mobilisation of the hip, strengthening of the muscles around the joint — buttocks, thighs — and work on walking and balance, with advice for home.

Each physiotherapy session lasts 45 minutes. The number of sessions depends on your case and your progress, and is decided with you.

Prefer several short walks during the day rather than one long outing: the hip recovers better between efforts. Walking poles can help spread the effort and relieve the joint.

Pause when the pain rises, then resume after a few minutes of rest. And if the next day's pain is stronger than before the walk, that is a sign the effort was too much: shorten the next outing.