Hip Arthritis – 4 Easy Exercises For Pain Relief
People with joint inflammation have a condition known as arthritis. It results in swelling and pain in the areas where two bones meet, such as hips or knees. There are 2 types, rheumatoid and osteoarthritis; out of these most common is osteoarthritis. It is a degenerative disorder which hits people with age. Usually, exercises along with medicines work well for combating the disease. This blog has detailed some of the best exercises for arthritis, either in the hip or any other area.
Osteoarthritis and Hip Joint
Individuals who suffer from osteoarthritis of the hip have trouble walking; in such cases, exercise does wonders for the betterment. Diagnosis is somewhat difficult because it affects multiple areas. However, sharp pain, dull ache, and stiffness in the hip are seen.
The exact reasons for this issue are not known, but some factors are linked to it, which include:
- Deformed joints
- Cartilage defects
Hip Arthritis and Exercises
Exercise is extremely important for patients with this disease; it enhances flexibility and strength, reducing pain and fatigue. Here are some of the exercises suggested by physiotherapists, start each slowly and continue whichever works out best for you.
Straight Leg Raises – Outside
Start off with this easy hip exercise for your arthritis pain; carefully follow the instructions mentioned below:
- Lie on one side with the affected hip facing upwards.
- Tighten your thigh muscles on the front of your top leg keeping your knee straight.
- Make sure that your leg and hip are straight and aligned along the rest of your body with the knee pointing forward; try not to drop the hip backward while doing this.
- Now, lift the top leg towards the ceiling, approximately 30 cm from the floor. Stay like that for 6 seconds and slowly bring it down.
- Repeat this 8 – 12 times.
- Switch to the next leg and repeat the steps mentioned above.
Straight Leg Raises – Inside
For this exercise, you can make use of any chair for the exercise if your hip is immovable because of arthritis. The steps are similar with an addition.
- Lie on one side with the affected hip touching the floor.
- Place your leg on the chair or bend your knee, putting your foot in front of the other knee, all the while not dropping the hip backward.
- Tighten the front thigh muscles – bottom leg, straightening the knee.
- Point the knee forward, leg straight and lift the bottom leg up around 15 cm; hold the position for 6 seconds and lower it down.
- Repeat 8-12 times and switch legs for the next set.
It is a plus if you live in a house with a staircase. But, if not, then you can find steps any place nearby and start working out.
- Stand sideways on the first/bottom step and hold the wall.
- Ensure that both knees are straight, lift your unaffected leg off the step and let it hang. Move your good hip upwards to the same level as the affected hip.
- Repeat 8 – 12 times, and switch legs for the next set.
This is one of the most fun and easy exercises for hip arthritis and does not require much space or effort.
- Lie on the back, bending both the knees to 90 degrees.
- Now, push the feet into the floor and squeeze your bums. Along with that, thrust your hip upwards until your shoulder, hip, and knees are aligned.
- Hold the position for about 6 seconds, take deep breaths, and lower down slowly.
- Repeat 8 – 10 times.
Hip arthritis is easily managed via exercises and proper medications. Get in touch with the best rheumatologist at Rheumatology Care North Houston for a consultation and appropriate regimen which would enhance the quality of life. Call now at 832 532 9779 for an appointment, today.