Arthritis is a condition that causes a deterioration of the joints. It can be caused by the aging process, from an immune system malfunction or it can be the result of an injury. In any one of these cases, when it arthritis attacks the hip, it can be difficult to get around because this is a very large joint. There are several exercises that can be done to relieve pain and prevent it from happening in the future.
Knee Raises
Lie flat on your back with your legs out in front of you. Slowly lift your legs up and draw your knees into your chest. Wrap your hands underneath your legs for more leverage and hold for five to 10 seconds. Release, take a few breaths and repeat 10 to 12 times. You can also do these one leg at a time. If you do, keep the opposite leg straight on the floor.
Butterfly Stretch
Sit on the floor and place your feet sole to sole. Grab your ankles and pull your feet in toward your groin as you let your knees angle down toward the floor. Lean forward slightly to enhance the stretch and hold for five to 10 seconds. Release, take a few breaths and repeat 10 to 12 times. Make sure you do not bounce up and down when you are leaning forward.
Figure Four
Stand on your unaffected leg and hold onto a stationary object for balance. Place the foot of your affected leg on the inside of your other leg next to your knee. Slightly rock the knee of your affected leg outward and hold for five to 10 seconds. Release, take a few breaths and repeat 10 to 12 times. If you want to get more intensity on your stretch, place your foot higher up on your leg.
Extensions
To do leg extensions, lie on your back. Extend your affected leg straight out in front of you, bend the knee of your other leg and place your foot flat on the ground. Lift your leg with the affected hip up in the air 3 or 4 inches and hold for five to 10 seconds. Release, take a few breaths and do 15 to 20 repetitions.
Back Kicks
Stand up straight and hold onto a stationary object for balance. Lift your affected leg straight up in the air behind you. Make sure to keep your back and leg straight the whole time. Do 10 to 12 reps.
Leg Rolls
Lie on your back on the floor with your legs spread apart as far as you comfortably can. Slowly roll your feet outwards as far as you can, then roll them in as far in as you can. Go back and forth 10 to 12 times.
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