Hip Pain and Weight Loss: Arthritis, Walking, Food (2027)

Key points

A higher weight raises the risk of hip arthritis. In a review of 14 studies, every 5 extra BMI points went with about an 11 % higher risk of hip osteoarthritis.
Losing weight helps, but the hip evidence is mixed. In a large programme, more weight lost went with better hip scores; in a trial, a strict diet did not lower hip pain more than exercise alone at six months.
Benefits can take time to show. In that trial, the diet group lost 8.5 % more weight, and its hip pain and function scores were better after a year.
Keep moving at a level your hip accepts. Shorter, flatter walks, the pool, the bike and simple hip-strengthening moves keep you active while food does most of the weight work.
Outer hip pain is often a tendon problem. Advice on posture plus gradual exercise worked best in a trial of 204 adults with this kind of pain.
Know the warning signs. A fall, a leg you cannot stand on, fever with a hot joint or night pain with weight loss you cannot explain all need urgent care. Check with your doctor before you change your food or exercise.

Does losing weight help hip pain? The honest answer

Losing weight is good for your hips, your health and how easily you move, but it seems to change hip pain more slowly and less reliably than many people expect. The research on hips is newer than the research on knees, and the results do not all point the same way.

Most studies on arthritis and weight loss have looked at knees. If your knees are the main problem, our page on exercise with bad knees covers that evidence. Below, we look only at what has been tested in hips.

Weight and the risk of hip arthritis

A meta-analysis of 14 studies found that the risk of hip osteoarthritis rose by about 11 % for each 5 points of BMI. The link was similar in women and men, and similar for arthritis seen on X-rays and arthritis that led to surgery.

That is a real but moderate link. Age, genes, the shape of the hip joint and earlier injuries also play a big part, so hip arthritis is never simply a matter of weight, and never anyone’s fault.

A large programme: more weight lost, more benefit

Researchers looked back at the records of 1,714 Australian adults with hip osteoarthritis who joined an 18-week weight-loss programme run for health insurers. Their average age was 65, seven in ten were women and almost eight in ten were living with obesity. The programme used structured eating, partly with meal replacement products.

The more weight people lost, the more their pain, stiffness, daily function and hip-related quality of life improved. Each 1 % of body weight lost went with about half a point less pain on a 100-point hip scale, and the biggest gains came in people who lost more than 10 %.

This was an audit of routine data, not a trial. People who lose more weight may differ in other ways, such as being more active, so it shows a strong pattern, not proof of cause.

A randomised trial: weight lost, but hip pain not lower at six months

The clearest test so far is a trial of 101 adults with hip osteoarthritis and overweight or obesity. Both groups followed a six-month home exercise programme with five remote (telehealth) consultations. One group also followed a very-low-calorie diet, supported by six extra consultations.

The diet group lost 8.5 % more body weight. Yet at six months, it was not more effective for the main outcome, hip pain severity.

The difference was 0.6 points on a 0 to 10 scale, with a 95 % confidence interval from 1.5 points better to 0.3 points worse, below the 1.8 points the researchers set as a meaningful change.

Most other outcomes at six months favoured the diet group, apart from the hip questionnaire scores for pain and function. At 12 months, weight, BMI, the hip pain and function scores and overall hip improvement favoured the diet group, while quality of life and physical activity did not. There were no serious side effects linked to the programme.

The authors concluded that adding a weight-loss diet to exercise did not change hip pain, but did improve most other outcomes. Participants knew which group they were in, which can colour self-reported scores.

Hip pain and weight: what studies found
Study	Who	What they tested	What happened	Type of study
Jiang and colleagues	14 studies	BMI and the risk of hip osteoarthritis	About 11 % higher risk per 5 BMI points	Meta-analysis
Salis and colleagues	1,714 adults with hip osteoarthritis	Weight change in an 18-week programme	More weight lost, better hip scores; largest gains above 10 %	Audit of routine records
Hall and colleagues	101 adults with hip osteoarthritis	Very-low-calorie diet plus exercise versus exercise alone	8.5 % more weight lost; hip pain not lower at six months; pain and function scores better at 12 months	Randomised trial
Paans and colleagues	35 adults with hip osteoarthritis	Eight months of exercise plus weight loss	Daily function about a third better; pain and walking tests improved	Cohort, no control group

What this means for you

Losing weight is still worth it: it improves your health, makes daily tasks and walking easier and, in most studies, eases hip symptoms over time. Just do not judge your plan only by hip pain in the first months, and do not lose weight faster than is safe to chase a quicker result.

A steady pace protects your muscles, is easier to keep up and gives your joints time to adapt to a lighter, more active body.

Why extra weight loads your hips

Your hip carries much more than your body weight with each step, because the muscles that hold you upright press the joint together as they work. Every kilo you carry is multiplied at the hip, thousands of times a day.

German researchers measured this directly in four people who had special hip implants with built-in sensors. Walking at an easy pace of about 4 km an hour put on average 238 % of body weight through the hip, and standing on one leg slightly less.

Climbing stairs raised the force to 251 % of body weight, and going down stairs to 260 %. That is why many people with sore hips find stairs, and especially going down, the hardest part of the day.

In round numbers, the hip takes about two and a half times your weight while you walk. So each kilo you lose takes roughly two to two and a half kilos off the hip with every walking step. These were people with hip implants, so the figures are a guide, not an exact count for your joint.

Hip arthritis, outer hip pain or something else?

Where the pain sits is the best first clue: deep pain in the groin or front of the hip often comes from the joint itself, while pain on the outside of the hip usually comes from the tendons there. Pain felt in the buttock can also start in the lower back.

A clinical review for family doctors groups hip pain this way. In older adults, front-of-hip pain from inside the joint is often osteoarthritis; in younger adults it is more often a problem with the joint’s rim or shape. Outer hip pain is most often part of what doctors call greater trochanteric pain syndrome, which includes tendon problems and bursitis.

Only a doctor or physiotherapist can make a diagnosis. Use the table to describe your pain clearly, not to label yourself.

Which hip pain is it? A rough guide (only a doctor can diagnose)
Where it hurts and when	What it may be	What to do
Deep in the groin or front of the hip, stiff when you start moving, worse with walking far	Hip osteoarthritis	Gradual exercise, walking at a level your hip accepts, weight loss; see your doctor
On the outside of the hip, sore to lie on, worse on stairs or after sitting with crossed legs	Gluteal tendinopathy (outer hip pain)	Posture tips and the exercises below; a physiotherapist can guide you
In the buttock, sometimes running down the leg, worse when you bend or sit	Pain from your back, felt in the hip	See your doctor, especially with numbness or weakness
Groin pain in a younger adult, with clicking or catching	A problem with the joint rim or shape	See your doctor; this needs a proper check
Sudden, severe pain after a fall, or you cannot stand on the leg	Possible fracture	Get urgent care the same day
A hot, swollen, very painful joint, especially with fever	Possible infection or gout	Get urgent care the same day

Walking with hip pain: how to keep going

Most people with hip arthritis or outer hip pain can go on walking to lose weight once they adjust how far, how fast and where they walk. Check with your doctor first before changing your activity, and especially before increasing it.

Total rest usually makes a stiff hip stiffer and weakens the muscles that protect it. The US arthritis guideline makes no fixed rule about how much pain is acceptable during exercise. It advises a common-sense, shared decision between you and your doctor or physiotherapist.

A simple pain check for each walk

Rate your hip from 0 (no pain) to 10 (worst pain imaginable) while you walk and again when you get up the next day. The table is a common rule of thumb, not a rule tested in the studies on this page; adjust it with your own physiotherapist.

How much hip pain is OK while you walk?
While you walk	When you get up the next day	Your next walk
Little or no pain, up to about 3	Hip feels as usual	Same walk; after a week, add a few minutes
Noticeable pain, up to about 5	Back to your normal level	Same length, no extra yet; flatter route if you can
More than 5, or you start to limp	Stiffer or sorer than your normal	Shorter walk, or a day in the pool or on the bike, then build up again

Make each walk easier on your hip

Walk more often, for less time. Three walks of 10 minutes are usually easier on a sore hip than one of 30, and burn about the same energy.
Choose flat routes. Hills and especially long downhill stretches put more load through the hip; stairs too, so take a lift or rail where you can.
Take shorter steps. A slightly shorter stride at a comfortable pace often feels smoother than long, reaching steps.
Use support without shame. A walking stick is strongly recommended for hip arthritis by the US guideline; a physiotherapist can set the height and show you which hand to use.
Warm up gently. A few minutes of slow walking or marching on the spot helps a stiff hip settle into the walk.

Walking poles can make you feel steadier (see Nordic walking for weight loss), though they may not take much load off the joint. As long as your hip is sore, leave out anything that adds load, like a weighted vest or a full rucksack.

For shoes, chafing and building up your minutes, see our guide to walking for weight loss. To see what your walks add up to, the calories burned calculator turns steps or minutes into energy.

Exercise for hip arthritis: what the trials show

Exercise is still one of the main things guidelines advise for hip osteoarthritis, but its effect on hip pain is smaller than many people are told. It is best seen as a way to keep moving, stay strong and support weight loss, not as a quick cure.

The latest Cochrane review of land-based exercise for hip osteoarthritis included 18 trials with 1,368 people. Compared with no treatment or usual care, exercise probably reduced pain and improved function slightly, by roughly 7 to 9 points on a 100-point scale. The authors judged these changes unlikely to be clinically meaningful on average, and most trials were small.

That honest summary matters, because averages hide a wide range: some people feel much better and others notice little. Exercise also brings stronger legs and better balance, which make daily life easier while you lose weight.

What guidelines advise for the hip

The American College of Rheumatology and Arthritis Foundation strongly advise exercise for hip osteoarthritis, with walking, strength work and water exercise all counted and none ranked above the others. Supervised exercise tends to give better results.
The same guideline strongly advises losing weight for people with hip or knee osteoarthritis who have overweight or obesity. It notes that benefits can start from about 5 % of body weight and keep growing with more, and that weight loss works better alongside exercise.
OARSI (Osteoarthritis Research Society International) names education about the condition and structured land-based exercise as the core treatments for the hip. Unlike for the knee, it does not list diet-based weight management among the hip’s core treatments.

So the guidelines agree on exercise and education, and differ on how firmly to advise weight loss for the hip alone. Weight loss remains wise for your general health and for any knee, back or foot pain you also have.

Exercise and weight loss together

A Dutch study followed 35 people with hip osteoarthritis and overweight or obesity through an eight-month programme of exercise and weight loss. Their self-reported daily function improved by about a third, and pain and walking tests also improved.

Without a comparison group, this is an early signal only. Still, it fits the pattern from the other studies: combining food and movement gives the best chance of feeling and moving better.

Swimming, water exercise and cycling when your hip hurts

Water and bike sessions keep your fitness and calorie burn going on days when walking is too much for your hip. They work best as part of a mix, not as a full replacement for walking.

A Cochrane review of 13 trials, with 1,190 people with knee or hip arthritis, tested water-based exercise over about 12 weeks. It gave small, short-term gains: about 5 points less pain and disability on a 100-point scale than no exercise, and no serious side effects. Most participants were women in their late sixties.

OARSI did not recommend water exercise specifically for the hip, as it did for the knee. So see the pool as a comfortable way to stay active and lose weight on bad days, rather than as a treatment for the hip itself.

Cardio that spares your hip
Activity	Load on the hip	Tip
Water walking in chest-deep water	Low	Walk forwards and sideways with small steps; deeper water carries more of your weight
Swimming	Low	Any stroke with a gentle kick; if one stroke bothers your hip, switch to another or to water walking
Exercise bike	Low	Raise the seat so the knee is only slightly bent at the bottom; start with light resistance
Chair cardio at home	Very low	Seated arm moves and gentle marching for bad days
Stairs, hills and jogging	High	Leave these until your hip has settled and walking on the flat is easy

A seat that is too low makes the hip bend sharply at the top of each pedal stroke, which can pinch. Getting on a bike can also be the hardest part: a step-through frame or a recumbent bike helps. Our page on cycling for weight loss covers bike set-up in a larger body.

For pool plans and how to feel at ease in the changing room, see swimming for weight loss. For days at home, our low impact cardio routine works from a chair.

Outer hip pain: education and exercise work better than waiting

Pain on the outside of the hip usually improves best with advice on how to take pressure off the tendons plus gradual strengthening, rather than with simply waiting. This kind of pain, called gluteal tendinopathy, is common in mid-life and affects women more often than men.

A review of the condition explains that the outer hip tendons get irritated when squeezed against the bone. That happens most when the thigh drops inwards or crosses the midline, for example when you sit with crossed legs or lie on your side with the top knee falling forwards. It often disturbs sleep for that reason.

What a trial found

In an Australian trial, 204 adults aged 35 to 70 with outer hip pain for more than three months were split into three groups: 14 physiotherapy sessions of education plus exercise over eight weeks, a single injection, or wait and see. Most were women, with an average age of about 55.

After eight weeks, 77 % of the education-and-exercise group said they were clearly better, against 29 % in the wait-and-see group. After a year, the education-and-exercise group still reported the best overall improvement, and both active groups had less pain than waiting.

The researchers think the advice part did much of the work: learning which positions squeeze the tendon and building up load step by step. Whether an injection or any other treatment is right for you is a decision for your doctor, together with you.

Daily habits that ease outer hip pain

Uncross your legs. Sit with your knees hip-width apart and your feet flat.
Stand evenly. Avoid hanging on one hip, for example while queueing or holding a child on your side.
Sleep on your back or your other side. If you lie on your good side, a pillow between your knees stops the top leg dropping across.
Use a higher chair. Very low, soft seats make the hip bend sharply and are harder to get out of.
Take stairs one step at a time when the pain is bad, leading up with the good leg and down with the sore one.

Night pain from lying on the sore side is common with this condition. Pain at night that wakes you even when you lie still, and keeps getting worse, is different: see the warning signs below.

6 hip-strengthening moves for a larger body

Strong buttock and thigh muscles support the hip, take some load off the joint and make standing up, walking and stairs easier. Talk to your doctor first, then start with the easiest version and move on only when it feels comfortable.

Do these moves two or three times a week, 6 to 10 slow repetitions each, holding a sturdy chair or worktop where needed. Mild effort and a little ache in the muscles are normal; sharp pain in the joint is a signal to make the move smaller or skip it.

6 hip moves: chair, standing and harder
Move	Start (chair or bed)	Standing	Harder
1. Sit-to-stand	From a high seat, pushing with your hands	From a normal chair, hands on thighs	Lower seat, arms crossed, slow lowering
2. Bridge	Lying on your back on the bed, knees bent, lift your bottom a little	Not needed	Hold for three breaths at the top
3. Side leg raise	Seated, press your knees out against your hands	Holding a chair, lift one leg out to the side a short way	Light band around the lower legs
4. Step-up	Seated marching, lifting one knee at a time	Onto the bottom stair, holding the rail	Slower, without leaning on the rail
5. Mini squat	Seated, squeeze your buttocks for five seconds	Back against a wall, bend your knees a little	Slightly deeper, still pain-free
6. Hip extension	Lying on your front, lift one straight leg a little	Holding a chair, move one leg straight back	Hold for two seconds at the back

With outer hip pain, keep the side leg raise small and your toes pointing forwards, and stop if it squeezes the sore spot. A physiotherapist can tailor the moves to your hip.

For a full routine for the whole body, see our guide to strength training. For gentle stretches, including one for the front of the hip, see warm-up and stretching. If you like to follow along, our workout videos start at a seated level.

Food does most of the weight-loss work while your hip settles

You can lose weight even when your hip limits how much you move, because what you eat drives most weight loss. Movement keeps your hip, heart and mood in good shape, yet the scale mostly follows a modest, steady energy gap created at mealtimes.

That takes pressure off your hip. There is no need to push through a painful walk for the sake of calories; what helps is meals that keep you full on a little less energy, with enough protein to protect your muscles while you lose weight.

The eating plan on our site shows how to build such meals. To find a deficit that suits your body, use the calorie deficit calculator, and for filling ideas see high-protein meals.

Very strict diets are not needed to help your hip. The trial above used a very-low-calorie diet with regular professional support; do not try one on your own, and talk to your doctor first about any eating plan.

Weight and hip replacement: ask your surgeon

If you are waiting for a hip replacement or have been told you may need one, ask your own surgeon what they advise about weight before and after the operation. Advice can differ between surgeons and hospitals, so general rules you read online may not apply to you.

Staying as active as your hip allows and keeping your leg muscles strong usually helps recovery, and so does good food. To get ready for that conversation, use our doctor visit checklist. After the operation, follow your surgeon’s and physiotherapist’s exercise advice rather than the general tips on this page.

When to see a doctor about hip pain

See a doctor or physiotherapist if hip pain lasts more than a few weeks, keeps you from walking or sleeping, or keeps getting worse. Most hip pain is not dangerous, but a few signs need help quickly.

Get urgent care the same day for sudden, severe hip pain after a fall, or if you cannot put weight on your leg. Also seek urgent help for a hot, swollen, painful joint with fever, and for hip pain at night or at rest that keeps getting worse together with weight loss you cannot explain.

Book an appointment in the coming days if you notice:

new numbness, tingling or weakness in your leg;
groin pain as a younger adult, especially with clicking or the hip catching;
pain that wakes you at night even when you lie still;
no improvement after about six weeks of gentle exercise and lighter loads;
a hot, red, swollen joint without fever; our page on gout and weight loss explains one common cause.

Your doctor may also talk with you about pain relief, injections or, if other treatment does not help enough, surgery. Which of these suits you, if any, is a decision you make together with your doctor.

Free help to lose weight with good food and walking

Obesity Foundation helps you lose weight and get healthier with good food, suitable exercise and walking, adjusted to what your hip allows. All our help is free, and it adds to the care you get from your doctor and physiotherapist rather than replacing it.

A free eating plan: satisfying meals built on lean protein, vegetables and beans, which carry your weight loss on days you move less. Ask for your free eating plan.
Free workout videos: 150 sessions at Start, Build and Strong level; every Start exercise has a seated version, which suits a stiff or sore hip. Get the free workout videos.
A free video meeting (in English): talk through your walking, food and hip worries with someone from our team. Book a free video meeting.
The free Obesity Foundation Club: a personal account where you record walks, swims and hip moves and see how far you have come. Join the Club.

We are not doctors. Your diagnosis, pain relief, injections and any operation are matters for your own doctor, and we will always send you back to them for those.

A sore hip is a common reason to slow down, but rarely a reason to stop. With shorter, flatter walks, days in the pool or on the bike, a few strengthening moves and filling meals, you can go on losing weight and give your hip a better chance at the same time.

Frequently asked questions

How much weight do I need to lose to help my hip pain?

There is no single number. In a large programme for people with hip arthritis, every bit of weight lost went with better hip scores, and the biggest gains came above 10 % of body weight. Guidelines say benefits can begin from about 5 %, so start with a steady, realistic goal agreed with your doctor.

Is walking good for hip arthritis?

For most people, yes, as long as you match the walk to your hip. Shorter walks spread through the day, flat routes and a walking stick if it helps keep you active without overloading the joint. If pain rises above about 5 out of 10 or you start to limp, shorten the walk or swap to the pool or bike for a day.

Should I rest when my hip hurts?

A day or two of lighter activity on a bad day is fine, but long rest usually leaves a hip stiffer and weaker. Keep gently moving in a range that feels comfortable, for example seated exercises or water walking. Sudden severe pain, especially after a fall, or a leg you cannot stand on needs urgent care instead.

Why does my hip hurt more at night?

Lying on the sore side is a common trigger, especially with outer hip pain, because it presses the irritated tendons against the bone. Sleeping on your back, or on the other side with a pillow between your knees, often helps. Pain that wakes you even when you lie still and keeps getting worse should be checked by a doctor.

Is swimming or cycling better for hip pain?

Both are low-load options, so choose the one you enjoy and can reach easily. Water walking and gentle swimming carry much of your weight, while an exercise bike with the seat high enough avoids a sharp bend at the hip. Many people mix them with short walks during the week.

Can I still lose weight if my hip stops me walking far?

Yes. Most weight loss comes from food, so filling meals with enough protein and a modest calorie deficit keep you moving forward even on low-activity days. Short walks, chair exercises, the pool or a bike add fitness and help you keep the weight off later.

Hip pain and weight loss: how to ease sore hips and keep moving