You may find relief for arthritis pain in your hip with a proper exercise program. Obtain your doctor's permission before beginning any exercise program. Once you have medical clearance, you have a variety of exercises from which to choose. The exercises should not cause pain, so if your discomfort worsens, discontinue the movement.
Cardiovascular
Cardiovascular, or aerobic, exercise strengthens your heart and lungs and aids in weight loss. When you participate in aerobic exercise for 30 minutes three days a week, you will receive other benefits such as improved sleep and lowered blood pressure. Water aerobic exercise during episodes of hip pain will provide you cardiovascular benefits without impacting your hip joint. Since water decreases the pull of gravity on your body, your hip will have improved ability to move through a pain-free range of motion.
Strength Training
When you strengthen the muscles surrounding your hip joint, you transfer the workload from your joint into your muscles. At home, practice standing knee raises, or standing straight-leg raises behind and toward the side of the body. As you progress, practice these exercises in the pool using a foam noodle as resistance. Your muscles need a day of rest in between strength training workouts.
Flexibility
Flexibility, or range of motion, exercises stretch your muscles and allow your hip joint to move throughout its full range of motion. You can practice flexibility exercises every day without worry of harming the joint. At home, lie on your bed or the floor. Stretch your hips by bringing both knees into your chest and holding for a count of 10 to 15. You also can try a stretch by placing your right foot onto your left thigh while you are on your back. Gently bend your left leg until you feel the stretch. Hold, then repeat on your opposite hip.
Mind/Body
You may also find pain relief through Tai Chi, yoga or other mind/body exercises. Seek a qualified instructor to guide you through the exercises. Many fitness centers have specific classes for those with arthritis to ensure a safe and effective workout.
Member Comments