By Olivia Heffernan, Physiotherapist
HIP OSTEOARTHRITIS EXERCISES
Waking up with hip pain is unfortunately a scenario that is all too familiar for many people, causing them to limit their activities and endure chronic pain.
This can be especially true as we age, or maybe your parents are suffering from hip arthritis now?
However, there's a beacon of hope: strength exercises.
Despite common misconceptions, research and clinical practice shows that regular exercise can significantly improve symptoms and quality of life for those with hip osteoarthritis.
Physiotherapy for Hip Osteoarthritis
Physiotherapy is a proven, effective approach to managing hip osteoarthritis.
It offers several benefits, including pain reduction, improved function, and enhanced mobility.
Through targeted exercises, physiotherapy helps to strengthen the muscles around the hip, reduce stiffness, and increase flexibility.
These benefits contribute to a better quality of life, enabling individuals to maintain their independence and continue engaging in their favourite activities.
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Key Exercises for Hip Osteoarthritis
Let's delve into some exercises that can make a significant difference for those suffering from hip osteoarthritis.
These exercises are designed to improve range of motion, strengthen the muscles, and maintain overall joint health.
Strengthening Exercises For Hip Osteoarthritis
Strengthening exercises are essential for building the muscles around the hip joint. Think of the muscles as the scaffolding of your hip joint. Strong muscles provide better support and reduce the load on the joint itself.
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Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top. Hold for a few seconds, then slowly lower your hips back down. Perform 10-15 repetitions, for 3 sets.
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Side Leg Raises: Lie on your side with your legs straight. Slowly lift the top leg up, keeping it straight. Hold for a few seconds, then lower it back down. Repeat 10-15 times on each side, for 3 sets.
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Squats: Depending on your level of activity and pain level, a squat variation may be a nice strengthening exercise for you. You may like to commence standing up from a chair, then sitting down again. This squat pattern may be a safe and effective way to start squatting. Perform 10-15 repetitions, for 3 sets.
Range of Motion Exercises For Hip Osteoarthritis
Range of motion exercises help to maintain and improve the flexibility of the hip joint. These exercises may help reduce stiffness and improve overall mobility.
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Hip flexion mobility: Lie on your back with both knees bent. Slowly bring one knee toward your chest, keeping the other foot flat on the floor. Hold for 20-30 seconds, then switch legs. Repeat 3-5 times on each side.
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Hip Rotations: Lie on your back with both knees bent. Slowly rotate your knees from one side to the other. Repeat 305 times on each side.
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Stretching Exercises For Hip Osteoarthritis
Stretching exercises help to maintain the flexibility of the muscles and tendons around the hip joint, reducing tension and discomfort.
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Butterfly Stretch: Sit on the floor with your feet together and your knees bent outward. Gently press your knees toward the floor using your elbows. Hold for 20-30 seconds and repeat 3-5 times.
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Hip Flexor Stretch (Standing): Stand with one foot forward and one foot back, with both knees slightly bent. Shift your weight onto your front leg and push your hips forward. Hold for 20-30 seconds, then switch legs. Repeat 3-5 times on each side.
Aerobic Exercises For Hip Osteoarthritis
Aerobic exercises are beneficial for overall cardiovascular health and can help in maintaining a healthy weight, which is crucial for reducing the strain on the hip joint.
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Walking: A low-impact exercise like walking can be very beneficial. Aim for 30 minutes of walking most days of the week. Based on your walking tolerance, you could build up to this over time.
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Swimming: Swimming is an excellent exercise for hip osteoarthritis because it is low-impact and supports the body while moving. Aim for 30 minutes of swimming a few times a week.
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Exercises to avoid with hip osteoarthritis
If your hip is feeling particularly stirred up, then it’s often best to avoid high impact activities in the short term.
This might include things like running, jumping activities and high-intensity interval training.
You should also avoid activities that involve prolonged sitting, or any that generally exacerbate in the hip such as twisting or bending.
Your physiotherapist can give a more personalised list of activities to avoid in the interim based on your symptoms.
Your physiotherapist can also help distinguish what pain is normal post exercise related pain, and which is exacerbating your hip osteoarthritis related pain.
Physiotherapy is a critical component of hip osteoarthritis management
Incorporating physiotherapy exercises into your routine can make a world of difference in managing hip osteoarthritis.
By improving your range of motion, strengthening the muscles around your hip, and maintaining overall joint health, you can reduce pain and enhance your quality of life.
Remember, consistency and listening to your body are vital.
Consider physiotherapy as a critical component of your health regimen and take the first step toward a pain-free, active life today.
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At Melbourne Sports Physiotherapy our goal is to get you moving pain free as soon as possible.
But, we also want you to actually move better and live a healthier, more active and fulfilling life!
If your sports, fitness training or work has been wearing your body down, book in with one of our expert massage therapists so we can help you reduce your pain or stiffness.
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