Hip osteoarthritis occurs when the articular cartilage within the hip joint, between the femoral head and hip socket wears down, narrowing the gap between the bony surfaces. This often causes pain and stiffness when you move and may decrease your hip-joint range of motion. Rehabilitation exercises targeting the muscles surrounding the hip may help ease discomfort, making it easier to function normally. Consult with your doctor or a physical therapist to discuss which exercises are best based on your individual situation.
Water Exercises
Water provides low-impact resistance as you move through it and may have a soothing effect on painful hip joints. Simply walking backward, forward and sideways through water gently stresses all the muscles that act on your hip joints. Walk in shallow water at first, then move to deeper water to increase the resistance. Participating in a water aerobics class or performing common swimming strokes that involve leg kicks may also help.
Bicycling
Bicycling works hip joints through extension and flexion ranges of motion, similar to jogging or running. It does not stress joints as much as jogging or running, however, because your feet don't contact the ground repeatedly. You can bike outdoors if the weather cooperates or indoors if you own an exercise bike or a gym membership. Some gyms also offer indoor cycling classes, which may increase your motivation. Biking with a partner or as part of a group may help make it more enjoyable, relaxing and therapeutic.
Step-Ups
Step-ups strengthen the hips through extension and flexion ranges of motion, but they require more powerful muscle contractions and thus put more stress on the hip joints. Do not perform step-ups if they exacerbate your symptoms. To perform the exercise, stand in front of a box or step, between 3 and 12 inches tall. Step up with either foot and extend your leg completely, lifting the opposite foot off the floor, then reverse back to the starting position and repeat, stepping up with the opposite foot. Continue alternating sides for your desired number of repetitions. Hold dumbbells by your sides for added resistance if desired.
Hip Abduction/Adduction
Moving your leg sideways away from your body is called hip abduction, and moving your leg in the opposite direction, toward your body or across the center of your body, is called adduction. To strengthen the muscles that facilitate these movements, attach one end of a resistance band to a sturdy object, close to the floor, and the other end to your left ankle. Stand with your right side closest to the object, so the band crosses in front of your right ankle, and repeatedly abduct and adduct your left leg, stretching the band away from the object. Then, turn around so your left side is closest to the object and repeatedly adduct and abduct your left leg, stretching the band across the front of your right lower leg. Repeat both exercises with the band attached to your right ankle. Stand farther away from the object or use a thicker band to make the exercises more challenging.
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