Exercise is one of the best tools for managing pain associated with hip osteoarthritis. Not only is it effective and largely free of side effects, it can usually be done from home.
One of the best ways to reduce the pain associated with hip osteoarthritis is to focus on building the strength of the muscles around the joint.
What is osteoarthritis?
Before beginning any hip exercise, it is important to have a complete understanding of what arthritis really is.
Although there are several types, the most common is osteoarthritis, which is often described as “wear and tear” on the joint. Although any of the joints in your body can develop osteoarthritis, weight-bearing joints (such as the hips) are more susceptible.
This version of arthritis usually begins in middle age and progressively worsens as you age. When it appears in the hips, it is usually associated with pain and stiffness that are worse in the morning and after a lot of activity. You can also make everyday actions like putting on your socks or shoes, getting in and out of a car, or even walking more difficult.
Although anyone can get osteoarthritis, there are several things that can make you more susceptible. People with a family history or who have had abnormal growth in their hip joints when they were young (called dysplasia) are more likely to develop this condition. Also, people who are overweight or obese and those with a previous hip injury are at higher risk.
What are the benefits of physical exercise?
Although the pain associated with osteoarthritis in the hips can be quite debilitating, regular exercise can help. Strengthening exercises that target the muscles around the hip joint can help support the arthritic area. Although these exercises will not make arthritis go away, they can help the hip absorb the forces associated with walking or running.
Also, constantly strengthening your hip muscles can reduce the pain you experience with many daily activities. This seems to be especially true for people who start exercising soon after they start to feel pain.
To maximize the pain relieving effects of the exercises below, a systematic review and meta-analysis from October 2017 in Osteoarthritis and Cartilage found that performing two to four sets of eight to 12 repetitions of each technique is most effective in relieving stress. pain. According to the review, strength workouts should be done two to three times a week.
The best exercises for hip osteoarthritis
Shell exercise
The shell exercise seeks to develop strength in your hips. This easy but effective move targets a muscle on the outside of your hip called the gluteus medius. This structure helps add stability to the hips and pelvis while walking.
- Lie on your side with your affected hips up and your legs stacked on top of each other.
- Slightly bend your knees and hips and slightly contract your abdominal muscles.
- Keep your feet touching and spread your upper knee as high as you can like a clam. Don’t allow your pelvis to roll back while you do this.
- Hold the open position for 1 to 2 seconds before returning to where you started.
If this exercise is too easy, a resistance band can be tied around the knees to increase the challenge.
Glute bridge
The gluteus maximus muscle protects and supports the back of the hip. It also helps you do common activities like getting up from a sitting position and going upstairs. If you have osteoarthritis in your hips, you can try the bridge technique to add strength to this important area.
- Lie on your back with your knees bent at 90-degree angles and your feet shoulder-width apart on the floor.
- Contract your abdominal muscles without holding your breath.
- Lift your glutes and lower back into the air as high as you can without losing stomach pressure.
- Hold this position for 5 seconds before lowering your body back to the ground.
If this exercise is not difficult enough, try placing a light dumbbell around your waist while doing the bridge, or increase the amount of time you hold your body in the air.
Mini squats
Another simple way to strengthen the muscles surrounding a painful, arthritic hip is the mini squat. This variation of a squat is an easy way to build the quadriceps muscle in the front of your thighs.
- Stand with your feet shoulder width apart in front of the back of a kitchen chair.
- With your hands resting lightly on the back of the chair, roll your buttocks back while allowing your knees to bend. Make sure your knees don’t go over the tips of your toes.
- When your knees are bent at a 45 degree angle, hold this position for 5-10 seconds and then stand up straight again.
- If mini squats are painful, perform the exercise with a shallow knee bend to make it more comfortable.
To add intensity, try a deeper squat or use a backpack with some books to add some weight.
Lateral leg raise
Another great way to strengthen your hip or outer abductor muscles is the lateral leg raise. Targeting this muscle group can help make tasks like getting in and out of the car easier and less painful if you have hip osteoarthritis.
- Stand with a counter next to you and your feet hip-width apart. Your toes should point forward and you can lightly touch the surface as needed for balance.
- Squeeze your stomach muscles and pull your outer leg away from your body. When doing this, do not allow your torso to lean towards the counter.
- When you can’t move your leg further to the side, hold the position for a second or two before returning it to the ground.
- Complete the exercise with both legs.
Good Morning
People who are dealing with hip pain should try the good morning exercise. This technique, which also targets the gluteus maximus muscle, can help avoid pain and reduce the likelihood that hip replacement surgery will be necessary.
- Stand with your feet shoulder-width apart and your arms resting at your sides.
- Start by tightening your abdominal muscles in your stomach.
- Maintaining a natural arch in your lower back and your knees slightly bent, lean your waist forward while leaning your torso toward the ground.
- When you’ve leaned forward as far as possible without rounding your lower back, squeeze your glute muscles as you return to the starting position.