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Patient Questions  /  Hip stiff after sitting

Hip

Why Is My Hip Stiff After Sitting, Then Loosens Up When I Walk?

Stiffness when you first stand up that eases after a few minutes of walking is a common sign of early hip arthritis, and tight hip muscles can add to it. Regular movement and strengthening usually make it better.

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Why this happens

Joints affected by arthritis tend to stiffen when they stay still for a while, then loosen as you move. Many people with early hip arthritis notice this after sitting, driving or first thing in the morning. It often comes with groin or front-of-hip pain.

Sitting for long periods can also leave the muscles at the front of the hip (hip flexors) short and tight, which makes the first steps feel stiff.

What helps

  • Get up and move every 30 to 45 minutes when sitting for long stretches.
  • Before standing, gently move your hips: march your feet or rock forward and back in the chair.
  • Keep up daily walking and hip strengthening. Stronger hips feel less stiff.
  • A higher, firmer chair can make getting up easier.

When to see a doctor

See a doctor promptly if you have:

  • Stiffness that lasts more than an hour in the morning, especially with swelling in several joints
  • A hot, painful hip with fever
  • Hip pain after a fall, or you can't put weight on the leg

How physical therapy at ARI can help

A physical therapist checks your hip's motion and strength, uses hands-on treatment to ease stiffness, and gives you a short routine for daily life so the stiffness bothers you less and doesn't progress.

At ARI Physical Therapy in Bakersfield, every visit is one-on-one and in person with a licensed physical therapist, and our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi.

Read our full guide: Hip pain and hip arthritis →

No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.

Related questions

Ready to feel better?

Talk to a licensed physical therapist at ARI, one-on-one. Request an evaluation and we'll get back to you, usually within one business day.

Request an EvaluationCall (661) 282-8584

This page is general information, not a diagnosis. If you have symptoms, a licensed clinician should evaluate you.

Clinically reviewed by Deepa Konnur, PT, MPT, OCS, board-certified Orthopedic Certified Specialist · Reviewed September 2026