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Does Strength Training Help Hip Arthritis?

Jun 14, 2011 | By Rachel Nall
Does Strength Training Help Hip Arthritis?
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Arthritis refers to a condition that causes inflammation in the joints, including the hip joints. There are two chief forms: osteoarthritis, which is a degenerative condition that causes the joints to wear down over time; and rheumatoid arthritis, which is an immune system condition that causes swelling and inflammation in the tissues that surround your joints. Although movement may be difficult with hip arthritis, it's important to exercise because this maintains muscle and flexibility in the joints, which can reduce stiffness. Strength training in particular is important for those with hip arthritis because it also helps to maintain healthy bones.

Healthy Muscles and Range of Motion

Strength training for hip arthritis helps you to build stronger muscles around the hip joint. By developing these muscles, you place less strain on your hip joint when you perform everyday activities like walking to the mailbox or getting out of your car. Strong muscles also act as a cushion, helping to protect your joints from shock and injury. By engaging in two to three strength training sessions per week, you can experience muscle-building results that reduce arthritis pain in the hip.

Stronger Bones

Arthritis is a degenerative condition that causes some people to become sedentary. This can result in a breaking down of bone that leads to a condition known as osteoporosis, where bones become spongy instead of solid. This puts you at increased risk for bone breakage and damage. Resistance training can help to build bone mass, which prevents osteoporosis and further damage to the hip joint.

Isotonic/Isometric Exercises

Strength training for the hips and legs does not have to involve holding heavy weights or making deep bending movements. Instead, you can perform isometric exercises. These exercises involve tightening the muscles around the hip with very little body movement. An example is clenching the buttocks together while seated or standing. Combine this isometric exercise with isotonic exercises, which involve movement to strengthen the muscles. An example of this would be lifting the leg to your side to strengthen the hip muscles. You also can extend your leg while sitting to strengthen the quadriceps muscles at the front of the leg.

Exercises to Avoid

While some resistance-training exercises are helpful in building strength around the hip joint, there are some that should be avoided because they place too much strain on the hip joint. These include activities where your legs are opened widely -- such as on a hip abductor/adductor machine at a gym. Stair climbing can build muscle, but also creates friction in the hip joint, which can cause pain. Avoid these exercises to prevent further injury to the hip joint.

References

Article reviewed by Jenna Marie Last updated on: Jun 14, 2011

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