11 Best Exercises for Hip Osteoarthritis

Introduction:

• Exercise is a very important part of your Hip osteoarthritis treatment program.
• Physical activity is playing an important role in managing osteoarthritis.
• Exercise can help you reduce pain, joint stiffness, and fatigue in muscles.

• Hip Osteoarthritis is a degenerative disease caused when cartilage breaks down.
• Osteoarthritis is a common cause of hip stiffness and pain.
• Hip osteoarthritis causes restricted daily activity and functional disability.

Benefits of Exercise for Hip Osteoarthritis:

Here are the Benefits of Exercise:

• Exercise can provide you with pain relief in the long term.
• Regular exercise can help strengthen your muscles.
• Exercise can make your hip joint more stable.
• Regular physical activity can help improve balance or correct posture.
• Exercise may help you to restore hip mobility.
• If you do regular exercise you can improve your range of motion movements in daily activity living.
• Exercise is good for improving coordination.
• Exercise is very helpful to build strength.

The Best Exercise for hip osteoarthritis:

Following are the best exercises that really helpful to You, to improve your hip movement and Reduce pain for hip osteoarthritis.

Bridging

• Start with a relaxed supine position.
• Now bent your knees.
• Your feet are flat on the floor.
• Slowly lift your pelvis and lower back away from the floor.
• Hold for up to 5 seconds.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times.

Knee to chest

• Start with a relaxed supine position.
• Now bent your knees.
• your feet are flat on the floor.
• Bring one knee into your hands.
• Slightly pull your knee toward your chest as far as you’re comfortable.
• Hold for up to 5 seconds.
• Then return to your neutral position.
• Then relax.
• Repeat 5-10 times.

Hip flexion / extension

• Start with a relaxed standing position.
• Put your one arm holding onto a chair or wall for support.
• Slowly raise the knee to the level of the hip as far as you’re comfortable.
• keeping the leg straight.
• Hold for up to 5 seconds.
• Then return to your neutral position.
• Then relax.
• Now move your leg backward and keep your knee straight.
• Hold for up to five seconds.
• Don’t lean forward.
• Then return to your neutral position.
• Then relax.
• Repeat with the opposite leg.
• Repeat 5-10 times.

Hip abduction

• Start with a relaxed side-lying position.
• Lift your leg straight up to the sideline.
• Hold for five seconds.
• Then slowly lower your leg and return to your neutral position.
• Then relax.
• Repeat 5-10 times on each side.

Sidelying clamshell

• Start with a relaxed side lining position.
• Tighten your stomach.
• Now bent your knees.
• Lift up the top knee and keep your feet together.
• Hold for five seconds.
• Then slowly lower your leg and return to your neutral position.
• Then relax.
• Repeat 5-10 times on each side.

Sit to stand

• Start with a relaxed sitting position in the chair.
• Slightly put your weight to the front of your feet.
• Stand Slowly without moving your feet.
• Now sit back down without using any support.
• Repeat 5-10 times.
• If you need any help then use the armrests to lower yourself down.

Squat

• Start with a relaxed standing position in front of the wall with your back towards the wall.
• Lower your body by bending the knees and sliding the back on the wall.
• Go down till it is comfortable.
• Then slowly raise back and return to your neutral position.
• Then relax.
• Repeat 5-10 times.

Pelvic tilt

• Start with a relaxed supine position.
• Now bent your knees.
• Your feet are flat on the floor.
• Tighten your lower abdominal muscles.
• Hold the position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat 5-10 times.

Double hip rotation

• Start with a relaxed supine position.
• Now bent your knees.
• Feet firmly flat on the floor.
• Slowly lower your knees to the left side of the lag.
• Turning your head to the right side.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat 5-10 times.

Heel slide

• Start with a relaxed supine position.
• Now move your heels towards the buttocks by bending your knees.
• Try to touch the buttocks with heels.
• Once you reach up to maximum knee bending then hold for a few seconds.
• Now slowly straighten your leg.
• Then return to your neutral position.
• Then relax.
• Repeat 5-10 times.

Hamstring stretching

• Sit on the floor with your both legs out straight.
• Now extend your arms.
• The tray is to reach forward by bending at the waist to a comfortable position.
• Keep your knees straight.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat 5-10 times.

What Precautions are required during exercise?

• Maintain good posture while performing exercise.
• Avoid painful exercise.
• Do gently stretch
• Avoid crossing your legs and feet.
• Avoid bending the hip more than 90 degrees.

When you not to do exercise?

• You’re feeling sick.
• Fever
• Swelling
• If Exercise is painful stop the exercise.
• Blurred vision

Hip osteoarthritis exercises to avoid

The following exercise you should avoid if you have Hip osteoarthritis:

• Full range of motion Hip flexion (If painful)
• Full squatting
• Jumping
• Stair climbing activity
• Running
• Cycling
• Painful Activity
• Any painful exercise you must avoid
• Avoid Hip movement in which crepitation(sound during moving) is present

Author: Dr.Bhoomika Bariya