Joint degeneration, also referred to as osteoarthritis, is a gradual process of joint damage with cartilage loss. Degeneration in the hip joint can result in loss of joint motion, pain in the groin, buttock or inner thigh and decreased tolerance for activities of daily living. Exercise can help improve joint motion and decrease pain.
Considerations
Exercise or gentle physical therapy are appropriate treatments in the early stages of hip degeneration. In the later stages of joint wear, exercise might be too painful and aggravate symptoms. If you suspect you have hip arthritis, your doctor can perform an examination to determine the severity of your condition.
Range of Motion
Loss of range of motion in the hip is a hallmark symptom of degenerative joint disease. The joint capsule of the hip begins to tighten as degenerative changes progress. Most commonly, the motions of inward rotation of the thigh bone and spreading the legs apart are the most significantly effected. Hip joint flexion, or bringing the knee toward your chest, can also be restricted. Attempting to maintain or restore joint range of motion is an important element to improving function.
Motion Exercises
To increase mobility, bring your knee to your chest as if you were hugging your knee. This motion might feel stiff but it should not be painful. Mild stretch discomfort is acceptable, but avoid stretching through pain, as this could cause an inflammatory response in the joint. Imagine now that you are tracing an arc with your knee as you bring your knee toward your mid-line and then away, toward the outer thigh. Keep drawing your knee toward you as you complete this arc. Move through the exercise slowly, repeating the arc five times for three sets.
Muscle Stretches
The hip flexor often begins to tighten as joint motion becomes restricted. To stretch this muscle, stand in front of a chair, facing away from it. Use support such as a counter or ski poles to help you maintain your balance. Put the toes of one foot on the seat of the chair, with your knee bent and your thighs in line with each other. Press the buttock of this leg forward, towards the front of the joint until a stretch is felt. Avoid arching your back. Hold the stretch at a mild to moderate intensity for 30 to 60 seconds and repeat three time per set.
Strengthening
It is important to engage in activities that do not stress the joint such as running or jumping. Strengthening should be done without pain or excessive joint stress. The gluts and quadriceps muscles can weaken with hip joint arthritis. Bridging exercises can be used to keep the glut muscles strong. Lie on your back with your knees bent. Press through your feet and lift your buttock up from the table as high as you can without arching your back. Pause for three to five seconds and repeat 10 to 15 times for three sets. Squat exercises can be used to help maintain quadriceps strength.
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