Hip Stiffness in the Morning? Here's What It Means and What to Do
Updated July 20261 minute read
Hip stiffness that's worst in the morning and eases within about 30 minutes of moving is a common sign of hip osteoarthritis or general joint stiffness — and it's manageable. A short morning mobility routine and progressive strengthening usually help. Stiffness that lasts well over an hour, involves many joints, or comes with other symptoms is worth a medical check to rule out inflammatory causes.
What this usually means
Most likely causes. Hip osteoarthritis and age-related joint stiffness commonly cause morning hip stiffness that loosens with movement. Inactivity makes it more noticeable. Less common causes. Prolonged morning stiffness (well over an hour) affecting multiple joints can suggest inflammatory arthritis worth evaluating.
What you can try at home
Before getting up, do gentle hip movements (knee-to-chest, gentle rotations), then a short walk to "warm up" the joint. Regular hip and glute strengthening reduces morning stiffness over time. Staying active is protective.
When to see a physical therapist
If morning hip stiffness is frequent or limiting, a PT can build a tailored mobility and strengthening routine.
Red flags — don't wait
Seek care for prolonged stiffness across many joints, stiffness with fever or unexplained weight loss, or inability to bear weight after a fall.
How a PT treats this
Treatment combines a morning mobility routine with progressive hip and glute strengthening.
Frequently asked questions
Sources (4)
- Cibulka MT, et al. Hip Pain and Mobility Deficits — Hip Osteoarthritis: Revision 2017. Clinical Practice Guidelines. J Orthop Sports Phys Ther. 2017. — PubMed
- Bannuru RR, et al. OARSI guidelines for the non-surgical management of knee, hip, and polyarticular osteoarthritis. Osteoarthritis Cartilage. 2019. — PubMed
- AAOS OrthoInfo: Osteoarthritis of the Hip. — AAOS OrthoInfo
- MedlinePlus: Osteoarthritis. — NIH/MedlinePlus
This article is for education only and isn't medical advice. Always talk to a licensed clinician about your specific situation.