If you have arthritis in your hip, you may not feel like exercising. However, the right kind of exercise program can actually make your symptoms better. Hip arthritis can cause pain and stiffness, making it hard to walk, climb stairs, get in and out of a chair and do everyday activities. These symptoms may make you feel like not moving. However, the less you move, the stiffer you may get. Arthritic hip pain exercises done at the right level will keep you mobile and independent. Before starting any exercise program, check with your doctor to make sure the movements are appropriate for your type of arthritis.
Hip Stretches
The Arthritis Foundation advises that if you are new to exercising with arthritis, flexibility and range-of-motion exercises are a good place to start. To stretch your hip, you can lie on your back on the floor and hug your knees to your chest, or just do one knee at time. You can also sit on the floor, bring the soles of your feet together and let the knees drop down and away from each other. Then, keeping a straight back, lean forward. From there, stretch your right leg out to the side, bend sideways and bring your left arm over your head. Stretches should be done slowly and held while taking deep breaths to relax the muscles. To avoid injury, do not bounce while stretching. Stretching should be done at least once per day, or even throughout the day if you tend to stiffen up.
Leg Strength Training Exercises
If you have had a hip replacement due to arthritis or you are trying to avoid surgery, it is important to do exercises that strengthen the muscles that help to move your hip, says the American Academy of Orthopaedic Surgeons. The stronger your muscles are, the less pressure there is on the hip joint. You can stand and hold onto a chair or counter and then do leg lifts forward, sideways, across the body and to the back. You can also do a marching movement. Strength-training exercises should be done slowly and with control. Count one one-thousand, two one-thousand as you lift the leg, and then one one-thousand, two one-thousand, three one-thousand, four one-thousand as you lower. As this gets easier, you can do these exercises while wearing ankle weights or by using tubing or bands. Exercises done without weights or bands can be done once per day. If you use weights or bands, you want to give yourself a day of rest in between. Aim for eight to 12 repetitions of each exercise.
General Aerobic-Type Exercises
Aerobic exercises are not just good for your heart, but they also help to get your hip joint moving. Riding a bike, walking, swimming and dancing can all help to get your hip moving better. If weight-bearing exercise on land is too painful, try getting in the water. You can water-walk, deep-water run or do water-dancing. The water will support your weight to take pressure off your hip joint. In addition, you must push yourself to move through the water, which will help to tone the muscles around the hip. According to the John's Hopkins Arthritis Center, "Regular activity replenishes lubrication to the cartilage of the joint and reduces stiffness and pain." It also helps to combat fatigue and depression. At the right level, exercise should energize you. It also gives you an opportunity to socialize with others. Aerobic-type activities can be done every day.
