Exercises for the hip bone serve dual purposes. First, they should strengthen your surrounding hip and leg muscles, which provide support to the hip bone. Second, the exercises will increase your bone density, according to the American Academy of Orthopaedic Surgeons (AAOS). Exercises will also increase circulation to your legs, which helps prevent blood clots from forming. Check with your doctor prior to starting any exercise program.
Standing Hip Abductions
Hip abductions will strengthen your hip muscles, which support your hip bone, according to the AAOS. Stand facing the back of a firm chair. Place your feet shoulder-width apart. Make certain your knee, foot and hip point forward. Do not slouch forward. Slowly lift the leg you wish to strengthen out to the side. Keep your knee straight, and do not tilt your upper body as you move your leg. Hold this position for three seconds. Slowly lower your leg to the original position. Relax 10 seconds; repeat 10 times. Try to perform this exercise three or four times daily.
Bicycling
Bicycling can both strengthen and increase the flexibility of your hip joint, according to the AAOS, and increases your overall endurance level, the National Institute on Aging adds. Bicycling will increase your hip joint strength, since it is classified as a weight-bearing activity. Start bicycling with zero tension and resistance. Bicycle on flat surfaces. As you become stronger, start riding inclines. If bicycling outdoors, wear the proper safety equipment — helmets, gloves and shoes. Make certain your bicycle seat is at the proper height. When seated, your extended leg should just touch the pedal.
Stair Climbing
Stair climbing provides excellent strengthening and flexibility exercise for your hip bone, the AAOS notes. Use your good leg to lift your body onto a step when going upstairs. Use your injured or weaker leg to take the first step when going downstairs. Use a cane for balance help when starting stair exercises; use a handrail, if needed. Go up two to three stairs. Relax for 30 seconds, then go back down the stairs. As you build your strength, increase your stair climbing.
Walking
Walking will increase your hip strength and flexibility, the AAOS reports, and, as a weight-bearing exercise, walking will increase your hip joint strength and density. Walk five to 10 minutes on three to four days a week when beginning your exercise program. Start out slowly and gradually increase your speed as you strengthen your muscles. You may need a walking aid, such as a cane or a walker, until your hip is strong enough to support your body weight; an aid will also help your balance. Monitor your surroundings when walking outside, the National Institute on Aging urges — watch for low-hanging branches and uneven pavement. Wear comfortable walking shoes.
You can avoid potential outdoor concerns by walking in a pool. Water walking will not stress your hip joint as much as land-based walking, according to the Arthritis Foundation, leading to less pain in the joint as the water, and not the joints, supports your body weight. Get into chest- or waist-deep water. Walk the pool's perimeter.
Member Comments