Introduction.

When diagnosed with hip osteoarthritis (OA), many people wonder: “How much walking is okay?” or “Should I rest my joint to avoid making it worse?”

However, recent research shows that both too much and too little walking can contribute to the progression of the condition.

This article will explain the optimal walking range for people with hip OA and why moderation matters.

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1. Walking more than 10,000 steps may accelerate osteoarthritis progression

A study from Kyoto University (Tateuchi et al., 2017) found that a higher “daily cumulative hip moment”—a value calculated by multiplying the number of steps by the load on the hip per step—was significantly associated with OA progression on X-rays.

Additionally, a review funded by Japan’s Ministry of Health, Labour and Welfare suggests that excessive physical activity (more than 10,000 steps/day) may increase the risk of progression in both hip and knee osteoarthritis.

This means the common belief that “the more you walk, the better” may not apply to people with hip OA.

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2. Is 6,000–7,000 steps per day the ideal range?

So, how many steps should you walk per day?

Current evidence suggests that around 5,000–7,000 steps/day is a healthy balance.

This amount helps maintain joint function and muscle strength without overloading the joint.

On the other hand, walking less than 6,000 steps per day has been associated with inefficient muscle activity and walking patterns linked to disease progression.

The takeaway: both underuse and overuse can be harmful. Balance is key.

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3. Total rest is not recommended—walk moderately based on your pain

While it’s natural to want to rest when you’re in pain, too much rest can weaken the surrounding muscles, reduce mobility, and worsen symptoms over time.

Instead of avoiding movement altogether, focus on gentle activity within a pain-free range.

Light walking, stretching, or pool exercises can be helpful ways to stay active while being kind to your hips.

If you notice you’re walking with poor posture or imbalance, consider seeking guidance from a physiotherapist or osteopath who can help improve your walking mechanics and reduce joint stress.

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In conclusion.

Preventing hip OA from worsening isn’t about walking more or less—it’s about walking smart.

Avoid excessive activity over 10,000 steps a day, and aim for a moderate range of 5,000 to 7,000 steps based on your individual condition.

And remember, it’s not just about how much you walk, but how you walk.

At the Kyoto Osteopathy Center, we provide individualized care and movement guidance tailored to your body. Feel free to reach out for support.

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#Kyoto #Kyoto Osteopathy Center #Osteopathy #Chiropractic #Pain #Numbness #Paralysis #Posture #Walking

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For Those in Japan with Physical Discomfort

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We offer gentle, hands-on osteopathy to support your body’s natural healing.

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🤝 Still Learning English, but Here to Help
I’m still learning English,
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My English isn’t perfect, but I’ll listen carefully and respond with care.
I often use Google Translate—please don’t hesitate to contact me.

Sota Omura,
Qualifications: Licensed Physical Therapist / Master of Health Science

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