Osteoarthritis of the hip usually occurs with aging and years of wear and tear on the joints and ligaments. The cartilage between the bones wears thin and bones begin to rub on each other, causing pain and disability. Doctors at the American Academy of Orthopaedic Surgeons report that nearly 10 million Americans have the condition and should see a doctor for treatment and to receive instructions on exercises.
Water Aerobics
Water aerobics and swimming are effective exercises for osteoarthritis in the hip. The water supports the joints and soothes the inflammation. At the same time, water provides resistance to strengthen the muscles around the hip. Maintain range of motion by doing gentle kicks in the water while swimming or holding on to the side of the pool. Walk in the water in the shallow end. Perform knee lifts by holding onto the side of the pool in the shallow end while standing perpendicular to the side. Lift one knee as high as you can, forming a 90-degree angle. Lower the leg and repeat 10 times. Switch sides and repeat on the other side.
Quad Strengthening Exercises
Contrary to the thinking that using the joints will wear out the hip even more, exercise improves the condition, according to Doctors at the American Academy of Family Physicians. Strengthening the muscles that surround the hip to make them more useful when moving is an effective way to lessen the weight-bearing activity of the area. The quadriceps are the large muscles on the front of the thighs. Strong quads can help to ease hip pain and stabilize the leg. Use ankle weights to perform quadriceps exercises. Sit comfortably in a chair with one-pound weights on each ankle. Lift your lower leg to straighten it and feel the muscles on the front of your thigh tighten. Hold for a few seconds and lower the leg. Repeat 10 times on each foot. Add weight with heavier ankle weights as you become stronger.
Stationary Bike
A stationary bike provides a low-impact workout that can serve as an aerobic workout to send healing blood through the body and aid in weight maintenance. Cycling gives the legs range of motion exercise to keep the hip limber and flexible. Increasing the tension on the pedals of a stationary bike can help to build leg muscles that will aid in mobility and functionality. Cycling can help to loosen up tight ligaments that often become tense from the arthritis pain. If you have trouble leaning over the handles of an upright stationary bike, try a recumbent bike that can give your hips the gentle movement they need and strengthen your legs without putting pressure on your back.
