If you are living with arthritis in your hip you will need to include a regular exercise program as part of your treatment plan. Exercise will help to control your symptoms and in some cases can delay or prevent the need for a hip replacement. There are many forms of arthritis and other conditions that can cause similar symptoms. Before beginning any exercises for hip arthritis, it is important to get a proper diagnosis. Once your doctor says it is OK you will need a well rounded program that includes strength training and stretching.
Aerobic Exercises
Aerobic exercises get your whole body moving. These types of activities are necessary if you have hip arthritis because they keep the hip joint mobile and improve range of motion, says the American Academy of Orthopaedic Surgeons. In addition, aerobic exercises are the best ones to help you shed any extra pounds you are carrying. Being overweight places stress on the hip joint, which may increase your symptoms. Examples of aerobic exercises are walking, biking, dancing and swimming. For weight loss, aim for 30 minutes of moderate activity on most days of the week. If this is too much or your hip arthritis is making you stiff, you may want to break this up into several shorter sessions throughout the day. This can be helpful, as the pain and stiffness caused by hip arthritis can become worse after periods of inactivity.
Range of Motion Exercises
If you have osteoarthritis of the hip, you may find that it is harder to move, twist and and bend, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. This can interfere with your ability to get in and out of a chair, climb stairs, bathe and put on your shoes. This is why it is important to perform range of motion exercises on a daily basis. Leg lifts can be done seated or lying down. You can lift your leg forward, out to the side, across your body and out to the back. These exercises will move your hips in all directions and improve range of motion. Squats, lunges and step ups are other good exercise to include as long as they do not bother your knees.
Strength Training Exercises
In addition to the above, you also need to incorporate strength training exercises for the muscles that move your hips. These are exercises that are done against some kind of resistance. This includes ankle weights, tubing, bands or machines. Strength training exercises are usually done every other day to give the muscles a chance to rest in between. With hip arthritis you want to be careful to not overdo it. Typically one set of eight to 12 repetitions for each major muscle group is sufficient. Use enough resistance to fatigue the muscle within 12 repetitions. Quadriceps extensions, hip adduction, hip abduction, hip flexion and hamstring curl exercises can be done with weights or a machine. It is best to work with a trainer or physical therapist in the beginning to make sure you are doing the exercises correctly. While you may feel slightly achy in the beginning an exercise program should never make your symptoms worse.
Stretching
Stretching exercises are ones in which you hold a position for at least 30 seconds without bouncing. The goal is to stretch and relax tight muscles. When the muscles around the hip are tight they can pull on the joint and cause pain and stiffness. The Arthritis Foundation states that a well rounded program can help to reduce symptoms in those with hip arthritis especially if they were advised by a physical therapist. You can lie on your back and hug one knee at a time to your chest. Spinal twists where you drop both knees to one side is another option. You can also sit, bring the soles of your feet together and let the knees drop out to the side. If you need help designing a stretching program try a gentle yoga class that is geared toward those with arthritis.
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