Living with hip arthritis doesn’t mean a lifetime of inactivity. In fact, exercises are critical to managing hip arthritis symptoms. If done correctly, they can help alleviate pain and stiffness, improve hip flexibility, and enhance the strength of the muscles that support the hip joint. Furthermore, the exercises do well in boosting circulation, helping reduce the load on your hip joint, and slowing the progression of the disease.
Hip arthritis exercises do not have to be complicated to be helpful. Here are five easy-to-follow hip arthritis exercises that combine stretching and strengthening to promote mobility and comfort. For your safety, consult a specialist to ensure you are doing each one correctly.
#1 Hip Flexor Stretch
The purpose of this exercise is to relieve tightness in the hip and improve hip flexibility.
- Stand in a lunge position.
- Place your left foot forward and your right foot extended behind you.
- Lower your body slowly and keep your back upright.
- You should feel a gentle stretch at the front of your right hip.
- Hold the stretch for 20-30 seconds and switch to the other side.
#2 Glute Bridge
The purpose of this exercise is to strengthen the gluteal muscles and stabilize the hip joint.
- Lie down on an exercise mat.
- Keep your knees bent.
- Keep your feet flat on the mat.
- Slowly lift your hips off the ground, keeping your back straight and forming a straight line from your shoulders and knees. Keep your core engaged as you do this.
- Squeeze your gluteal muscles as your hips reach the top of the movement.
- Slowly lower your hips back down.
- Repeat these steps 10 to 15 times.
#3 Seated Leg Lift
This exercise targets the hip abductor muscles to improve hip stability.
- Sit on a chair and keep your back straight.
- Place your feet flat on the floor.
- Lift your left leg and keep it extended.
- Hold this position for a few seconds and then lower your leg.
- Repeat 10-15 times on each leg.
#4 Hip External Rotation
This exercise helps increase hip range of motion and strengthen the hip muscles.
- Lie on your side on an exercise mat.
- Keep your knees bent at a 45-degree angle and your legs and feet together.
- Slowly lift your top knee as high as you comfortably can.
- Lower the knee down and repeat this for 10 to 15 times. Switch to the other side.
#5 Standing Hip Abduction
This exercise targets the outer hip muscles for better stability.
- Stand next to a wall or chair for balance.
- Keep your legs shoulder width apart.
- Slowly lift your leg out to the side, all while keeping it straight.
- Hold the position for a moment and then return to the first position.
- Perform 10 to 15 repetitions and switch to the other leg.
Here are some tips for safe hip exercises:
- Always start with a gentle warm-up routine to prepare your body for the exercise.
- Listen to your body and adjust the exercises as needed to your comfort level.
- Breathe steadily throughout each exercise.
- Gradually increase the number of repetitions you can do as you become stronger.
Hip Arthritis Treatment in North Dakota
For the expert treatment of hip arthritis and to improve your quality of life, the orthopedic surgeons at The Bone & Joint Center can help. There are different approaches to treating hip arthritis, and we make sure our patients are prescribed the best and most comprehensive program to improve their condition.
We offer conservative, cutting-edge, and surgical methods – minimally invasive hip replacement – for managing hip arthritis. To schedule a consultation with one of our doctors, call our office today at (701) 946-7400 / (866) 900-8650 or use our online request form.