Hip Pain After 50? The Right Exercise Could Help You Avoid Surgery
- Apr 22
- 3 min read
Updated: Apr 29
Are you experiencing hip pain, stiffness, or reduced mobility?
Perhaps getting out of bed feels uncomfortable, walking upstairs is harder than it used to be, or you’ve stopped doing the things you enjoy because of pain.
If so, you’re not alone.
Hip pain is very common in women over 50, but the good news is that in many cases, the right kind of exercise can make a real difference.
A recent BBC Radio 4 programme, What’s Up Docs?, discussed how “prehab” — targeted exercise and rehabilitation before surgery is considered — may help prevent or delay up to 60% of hip replacement operations.
As someone who has worked in fitness, rehabilitation and women’s health for over 30 years, I have seen how tailored exercise can reduce pain, improve movement and help women stay active and independent for longer.
What is Hip Prehab?
Prehab, short for prehabilitation, is about improving strength, mobility and movement patterns before pain worsens.
For hip pain, this might include:
Strengthening the glutes and legs Improving core strength and stability Increasing mobility and flexibility Improving posture and alignment
Reducing strain on the hip joint
Building confidence in everyday movement
The aim is simple: to help you move better, feel stronger and reduce pain.
Why Does Hip Pain Become More Common After 50?
As we get older, our bodies naturally change.
For women, hormonal changes during and after menopause can affect joints, muscles and connective tissue.
Loss of muscle mass, reduced bone density and years of wear and tear can all contribute to:
Osteoarthritis
Hip stiffness
Glute weakness
Reduced balance and stability
Pain in the groin, outer hip or lower back
Many women start to move less because of pain… but moving less often makes things worse.
The right movement can help break that cycle.
Can Exercise Prevent a Hip Replacement?
Not always—but in 60% of cases it might! It may also delay surgery or improve your quality of life enough that surgery is no longer immediately needed.
Targeted exercise can help to:
Reduce pressure on the joint Improve strength and support
Increase mobility
Improve balance
Reduce pain in daily life
The important thing is doing the right exercise for your body.
Generic exercise videos online may not address the cause of your pain and can sometimes aggravate symptoms.
Personalised Hip Pain Exercise Programmes in Stevenage & Surrounding Areas
I provide tailored exercise and rehabilitation programmes for women over 50 in:
Stevenage, Walkern, Knebworth, Hertford, Welwyn, Hitchin, Letchworth, Codicote and surrounding villages within 15 miles of SG2.
Every programme is designed around you, your body and your goals.
This may include:
Strengthening exercises
Pilates-based movement
Mobility and stretching
Balance and stability work
Postural correction
Home exercises to keep you progressing
Whether you want to avoid surgery, prepare for surgery, or simply move with more confidence, I can help.
It’s Never Too Late to Start
Many women believe hip pain is “just part of getting older.”
It doesn’t have to be.
With the right support and a tailored plan, you can improve your strength, mobility and confidence.
If you’re ready to move better and feel stronger, I’d love to help.
If you live in the Stevenage / Hitchin/ Baldock/ Knebworth or SG2 area and are struggling with hip pain, get in touch to discuss a personalised programme.
Helping women stay strong, active and independent.
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