How to Keep Your Hips Healthy and Arthritis-Free for the Long Run (and Avoid Invasive Procedures)

If you've already experienced hip or groin pain—especially after an invasive procedure—you know how critical it is to keep your hips strong, mobile, and resilient. The hips are a central player in your body’s mobility system. They support your weight, connect your upper and lower body, and allow movement in multiple directions.

But when hip pain strikes—especially hip flexor or groin pain after surgery—it’s a wake-up call. The key question becomes:

How do you take care of your hips long-term to avoid future invasive procedures, like hip replacements or surgeries?

Let’s break this down into the most powerful, non-invasive strategies to build healthy hips for life.

Mobility is not flexibility. Flexibility is passive range of motion, but mobility is active control of that range. To prevent arthritis or joint degeneration, daily hip mobility is your best friend.

Start with:

• 90/90 Hip Rotations
  Sit on the floor in a 90/90 position (front leg bent at 90 degrees, back leg the same) and slowly switch sides. This keeps the joint capsule nourished and improves internal/external rotation.

• Controlled Articular Rotations (CARs)
  Move your hip through a full circle, slowly and under tension, to stimulate the joint capsule and build neuromuscular control.

Why this matters:
Your hip joint thrives on movement. Nutrients are delivered to the joint through synovial fluid circulation, which only happens when you move in all directions—especially rotation, which most people ignore.

Weak glutes and core muscles are one of the most common root causes of hip pain and early arthritis. They’re the shock absorbers and stabilizers of the entire pelvis-hip complex.

Top exercises to build hip strength:

• Glute Bridges (double or single leg)

• Clamshells (with resistance band for added challenge)

• Lateral Band Walks (to activate glute medius)

• Dead Bugs or Bird Dogs (for deep core stability)

• Step-ups and Bulgarian Split Squats (hip control in single-leg stance)

Pro tip:
Focus on single-leg stability. Real-life movement (walking, climbing stairs, balance) depends on one leg at a time. The better you are at single-leg strength and control, the more resilient your hips will be.

Inflammation is a major driver of degenerative joint disease. Even if you're genetically predisposed to arthritis, your daily choices can turn that gene "off."

Anti-inflammatory practices for joint health:

• Eat more omega-3s: Salmon, chia seeds, flaxseeds

• Cut back on sugar, seed oils, and processed foods

• Stay hydrated: Joint tissue needs hydration to stay supple

• Supplements that may help:

  • Turmeric/Curcumin

  • Collagen peptides

  • Glucosamine and chondroitin

  • Magnesium (supports muscle relaxation)

Bonus Tip:
Consider talking to a functional medicine practitioner about your inflammation levels and possible food sensitivities. Chronic gut issues can increase systemic inflammation, including in joints.

Years of poor posture can cause the femoral head (the ball of your hip joint) to sit poorly in its socket. This misalignment increases joint wear and tear and contributes to arthritis.

Simple daily postural checks:

• Are your hips tilted forward (anterior pelvic tilt)? This strains hip flexors and compresses the joint.

• Do you stand with your weight evenly balanced between both legs?

• Do you spend hours sitting without moving?

Corrections:

• Pelvic tilts and posterior chain activation (glutes, hamstrings)

• Ergonomic setup if sitting for work—use a lumbar roll, stand up hourly, stretch hip flexors often

Sometimes, it’s not about adding more workouts—it’s about moving smarter.

If you’re constantly walking, running, or training with poor biomechanics, your hips will suffer—even if you're doing "healthy" activities.

What to look out for:

• Toe-out walking (causes poor hip tracking)

• Collapsed arches or valgus knees (can throw hips out of alignment)

• Hip hiking when walking or climbing stairs

Fixes:

• Work with a movement coach, physical therapist, or posture specialist

• Film yourself walking, running, or squatting to spot imbalances

• Train with intent: no more autopilot workouts. Each rep should reinforce better movement.

Incorporate short movement “snacks” throughout your day to keep your hips healthy.

Here’s a 5-minute hip health routine you can do twice daily:

• 90/90 hip switches x 10 reps

• Hip CARs x 3 slow reps per side

• Glute bridge x 15 reps

• Couch stretch (hip flexor release) x 30 sec per side

• Dead bug or bird dog x 10 per side

Consistency is king. These small investments compound over time.

If you’re already experiencing groin or hip flexor pain post-surgery, pushing through pain is not the answer. That’s your body telling you something is off.

What to do:

• Temporarily reduce aggravating activities

• Use gentle mobility drills instead of high-load strength

• Apply heat, magnesium oil, or gentle massage to tight areas

• Try non-invasive modalities like red light therapy, pulsed electromagnetic field therapy (PEMF), or stem cell-activating patches (such as phototherapy)

Bonus Tip:
Work with someone trained in functional range conditioning (FRC) or neurokinetic therapy (NKT) if your pain is chronic. These approaches address neuromuscular imbalances rather than just treating symptoms.

This is a game-changer. Instead of waiting until you're in pain to seek help, get ahead of the curve.

• Schedule annual or bi-annual movement assessments

• Get functional mobility screens

• Check-in with a physical therapist or movement coach who specializes in joint preservation

Think of it like dental hygiene for your joints—you don’t wait for cavities before brushing your teeth.

You’re absolutely right—avoiding future invasive procedures starts now. Since you've already experienced pain after an invasive intervention, you have even more motivation to take charge.

Focus on:

• Daily mobility

• Strengthening with purpose

• Reducing inflammation

• Moving smarter

• Listening to your body

Remember: healthy hips aren't built in the gym once a week. They're built by what you do every day—how you move, how you rest, how you eat, and how you pay attention.

Protect your hips now, and they’ll carry you pain-free for decades to come.