Osteoarthritis, or OA, causes joint cartilage to progressively wear down over the years, according to Mayoclinic.com. The hips are one of the main locations for this condition to take place. A treatment strategy for OA includes medications, injections and stretches. The stretches are to be used in a safe manner that will not cause any damage or further pain to the hips.
Function
Tight muscles and connective tissue can exacerbate the pain and stiffness associated with osteoarthritis around the hip joints. The main function of stretches is to lengthen the neighboring muscles and keep the hips as flexible as possible.
Warming Up
Before doing any stretches for the hips, application of heat can help better prepare the muscles for stretching. You can do this by placing a heating pad on your hips, taking a hot shower or sitting in a tub full of hot water.
Types
A high amount of impact is the last thing you want to endure when you have hip arthritis. Stretching is performed in a slow and controlled fashion with no impact at all. Knee-to-chest pulls, hip internal rotations and figure-four stretches are examples. These require nothing but the weight of the body.
Features
Even though you are not doing high-impact exercises, it is still critically important to use proper form. Take knee-to-chest pulls, for example. Lie face-up on the floor with your legs straight in front of you. Steadily raise your right leg, bend your knee and grasp the back of your thigh. Gently pull your knee in toward your chest as far as possible and hold for 20 to 30 seconds. Slowly release and repeat with your other side.
The figure-four stretch primarily stretches the inside area of the hips. This is started from the same position as the knee to chest pull. Keeping your right leg straight, bend your left knee, place your foot on the floor and lower your leg to your side as far as possible. If you can, place the sole of your foot against the inside of your thigh. This will make a "4" shape with your legs. Hold for 20 to 30 seconds and switch sides.
Yoga Pose
Yoga is a form of exercise that involves holding a position with your body. This is called a pose. A high lunge stretches the hips as well as the groins. To do a high lunge, take a long step forward with your left foot and bend your knee 90 degrees. As you do this, bend forward at the hips and rest your chest on your thigh as you place your hands on the floor. Keep your back and right leg perfectly straight as you do this and hold for 20 to 30 seconds (See Reference 4). Slowly release and switch sides.
Time Frame
Stretches are not the same as weight training exercises. It is OK to perform them every day. Aim for three or four sets of each stretch and do them three to five times each.
Warning
Before you start doing stretches or any new exercises for your arthritis, make sure to get permission from your doctor.
Member Comments