Osteoarthritis Hip Exercise Suggestions

The idea that exercise can wear down your joints and make osteoarthritis worse is simply a myth, states a report in the "American Family Physician" in 2000. Exercise, when done in a low-impact and safe way, can help increase range of motion, ease pain and strengthen muscles and joints. Before starting your exercise program, consult with your doctor and consider working with a fitness profession to create a safe program.

Aerobic Exercise

Aerobic exercise, like walking or swimming, does a lot for hip arthritis. Walking increases the blood flow to joints, which can provide lubrication and help joints function. In addition, aerobic exercise helps control your weight. Less weight means less mass your hips must support. This can help relieve the pain and degeneration of an arthritic hip. The American College of Sports Medicine suggest exercising three to five days per week at a light to moderate intensity for 20 to 60 minutes.

Knee-to-Chest Stretch

Stretching helps add flexibility to your joints and muscles, increasing or maintaining the range of motion in your hip. Start by doing the knee-to-chest stretch. Lie down on your back with your legs extended straight out. Lift your legs up by bending your knees into a 90-degree position. Wrap hands around the back of your legs. Gently pull on your legs so that your toes point toward the ceiling. Hold for 3 seconds and repeat.

Hip Extension

Strengthening exercises stabilize your hip joints by increasing the strength of your muscles. Stronger muscles mean less reliance on your joint and more reliance on your muscles, easing the stress on your joints. To do a hip extension exercise, use a resistance band for added intensity or just begin by using your own body weight. Get into an all-fours position on the floor. Lift one knee off of the floor and, in a slow and controlled motion, extend one leg up and back. Perform this exercise 10 to 15 times, then repeat on the other side. This exercise can be done twice a week on nonconsecutive days.

Hip Abduction and Adduction

Hip abduction and adduction exercises work the inside and outside of the legs and hips. These two exercises are strengthening exercises and can be done with a resistance band or ankle weight. Begin by standing with your side to a stationary object that can offer you stability. Lift one foot off the floor and extend it out to your side, leading with you heel, then bring it back to its original position. This is abduction; do it with each leg. Next, take one foot off the floor and cross it in front of your other leg, over the midline of your body. This is adduction; do it with both legs. Try to do 10 to 15 repetitions of each exercise with each leg. Do these exercises twice a week on nonconsecutive days.