Osteoarthritis can be a debilitating degenerative disease that affects various joints including the hips, but hip arthritis exercises can help make hip joints more stable so they deserve serious consideration.
Osteoarthritis can happen in the knees, spine, or hips when cartilage breaks down. Osteoarthritis (OA) is a common cause of total hip replacement. If you suffer from osteoarthritis of the hip, some of the pain you experience might deter you from exercising; however, lack of exercise could be making your situation worse. Exercises for hip arthritis can help strengthen muscles, improve balance, and bring more stability to your hip joints.
Hip arthritis is prevalent in about 10 percent of those over 65 years old, where 50 percent of these cases are symptomatic. In other words, where people are displaying signs and symptoms. Some studies suggest that next to knee osteoarthritis, hip OA is the most painful joint condition.
Exercises for Hip Arthritis
Hip arthritis exercises really are an important part of managing the symptoms of osteoarthritis. The sooner you start an exercise routine, the better the outcome will be. Hip exercises for arthritis should involve a variety of land as well as water activities including strengthening, aerobic, and flexibility exercises.
Experts say that everyday movement is also as crucial as having an exercise routine. This means that you shouldn’t sit in one place for too long. Get up and move around if you find that you have been sitting for a while.
Here are some of the exercises for arthritis in the hip. These are commonly prescribed.
- Walking: Considered low-impact exercise, walking indoors on a treadmill or outdoors are good options. If you have balance issues, a treadmill might be the best approach since it allows you to hold on.
- Stationary bike: Use a stationary bike on an easy setting so you can slowly build strength.
- Water: Freestyle swimming is considered one of the more moderate exercises for arthritis in the hip. Research suggests that it can improve pain and hip function. Simply walking in water up to your waist can lighten the weight on hip joints and provide resistance to help build muscle.
- Yoga: A beginner’s class is appropriate to start out, especially in light of the fact that some yoga moves can put a strain on the hips. A regular yoga routine can improve flexibility and strengthen hip joints.
- Tai chi: This slow and fluid exercise may help relieve arthritis pain as well as improve balance.
- Chair stand: This is one of the exercises for hip pain arthritis that requires a prop. You will need to set a chair against the wall and sit toward the front of it with your feet flat on the floor. You then recline back while your arms are crossed and your hands are on your shoulders. Keeping your head, neck, and back straight, start to bring your upper body forward and slowly rise so that you’re in a standing position. Return to the original seated position. You should repeat this up to six times as you slowly build strength. You can eventually build up to doing it as many as 12 times.
- Bridge: For this activity, you lie down on your back on the floor. You bend your knees and your feet are on the floor. Place your palms down near your hips. Lift your buttocks up as high as possible and use your hands to balance. You can then lower yourself back down to the floor.
- Hip extension: Using a chair to balance yourself, stand and bend forward a bit and lift your right leg straight behind you. Tighten your buttocks. Hold this position for a few seconds and then lower the leg slowly. Repeat this movement with your left leg.
- Inner leg stretches: This requires you to sit with your knees bent and the soles of your feet touching. Hold your ankles and gently press your knees down with your elbows. Hold for 20 to 30 seconds.
- Double hip rotation: With this exercise, you should lie down on your back, with your knees bent and feet flat on the floor. With shoulders on the floor, slowly lower your knees on one side while turning your head to the opposite side. You then bring your knees back and repeat this exercise on the other side.
- Aerobics: Some people call this cardio or endurance exercise, but it is any activity that makes your heart beat faster. While aerobics can be good, you do have to make sure you don’t overstress the joints. Low-impact aerobics include speed walking, vigorous swimming, stationary cycling, and aerobic dance.
- Pelvic tilt: This tilting movement calls for you to lie on the floor with knees bent and your feet on the floor parallel to each other. Your arms are at your sides. You tighten your abdominal muscles and your pelvis should tilt upward slightly but not leave the floor. Hold this position for about five seconds and then relax before doing it again five to ten times.
Precautions to Be Taken for Hip Arthritis Exercises
If you’re looking for exercises for hip pain arthritis relief, you should avoid lower-body weight exercises, back squats, front squats, leg presses, lunges, and step-ups because these can put too much stress on the hips. No matter what exercise you might be performing, if you experience pain, especially if that pain travels down your leg or into the hip, you should stop and discuss it with a medical professional.
Your overall health and age will help determine what exercises are appropriate for you. In some cases, people will be instructed not to begin an exercise routine until they have consulted with a physical therapist.
Loss of cartilage, inflammation, and muscle weakness are most often associated with hip arthritis, especially in elderly individuals. According to a 2016 evidence-based review published in Physical Therapy, pain and limited function in the joint are the main complaints among sufferers.
Although each case of arthritis is different, exercise is a core treatment for many hip arthritis patients. Those who want to shy away from physical activity due to pain should discuss their concerns with their doctor. While it is important to discuss any new exercises with a physician, even slight movements can end up resulting in a better quality of life.
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