The term ‘osteoarthritis’ refers to a degenerative disease which is caused when cartilage breaks down. This lets the bones to rub together, which may result in bone spurs, stiffness as well as pain. If you happen to be suffering from osteoarthritis of the hip, pain may prevent you from doing any exercises. A lack of exercise could even contribute to osteoarthritis as well as muscle atrophy. Regular physical activity can assist with strengthening muscles, improving balance and making your hip joints far more stable.
In addition to regular exercise, you are able to increase your movements while doing regular day-to-day activities. Adding a moderate amount of activity each and every single day can improve your general health and well-being.
Factors such as your holistic health and your age will assist with determining which exercises are best for you. Before starting a new exercise routine, be sure to discuss it with your doctor. Alternatively, ask them to recommend a physical therapist.
Here are a number of exercises which will soothe any pain associated with hip arthritis.
Knee Lift
- Lie on your back, extending both of your legs flat along the floor.
- Make sure that you keep your left leg straight and pull your right knee up towards your chest.
- Gently place both of your hands on the top of your knee to assist pull it in towards your chest.
- Keep hold of the stretch for a period of 10 seconds.
- Let go of the knee and then gently lower the leg back toward the floor.
- Do this exercise again between five and 10 times on each knee.
Pelvic Tilt
This exercise encompasses a very slight internal movement which isolates and strengthens your core in addition to pelvic floor muscles:
- Lie down flat on the floor with your knees bent, your feet placed on the floor parallel to each other and then your arms at your sides.
- Tighten your lower abdominal muscles, sinking your abdomen downward toward your spine without using your buttock or leg muscles to help you. Your pelvis will tilt slightly during this movement while your low back presses against the floor.
- Maintain this position for approximately five seconds, then relax your muscles.
- Do 2 sets of 10 to 15 repetitions.
Hip Extension
- Using the back of a chair in order to balance yourself while standing.
- Bend forward slightly and then lift your right leg straight behind you as your tighten your buttocks.
- Raise your leg as high as you are able to without bending your knee or – alternatively – arching your back.
- After holding the position briefly, lower your leg slowly.
- Repeat this motion with your left leg and try to complete this four to six times on each side.
External Hip Rotation
- Sit on the floor with both of your legs out in front of you.
- Bend your legs at the knees and then press the soles of the feet together.
- Put a hand on top of each knee and then gently push them both down toward the floor.
- Apply pressure to the knees until there is a stretch however do not push them further than is comfortable.
- Maintain the stretch for 10 seconds. After this, relax.
- Repeat the stretch between five and 10 times.
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