Hip pain can be nagging at best and debilitating at its worst, which is why it’s so important to do all that you can to make sure that you can alleviate the pain you’re currently experiencing and get back to doing the things you love most. Hip Osteoarthritis (OA) is one of the most common conditions that we treat at our physical therapy clinics across the nation.
If you experience hip OA, you’re not alone as it’s one of the leading causes of hip joint pain in the United States every year. Across the country, several hundred thousand individuals will undergo different types of hip operations and total hip replacements to alleviate the hip osteoarthritis pain they experience. Surgery isn’t the only option to alleviate the hip pain patients can experience, as there are plenty of non-invasive treatment options including physical therapy.
At Results Physiotherapy, we help patients every single day who experience hip osteoarthritis pain. We’ve highlighted several effective hip exercises you can do to improve your range of motion and alleviate hip osteoarthritis pain you could be experiencing.
Before you begin any type of exercise or stretching routine, you should consult with a qualified healthcare professional or licensed physical therapist who can help educate and guide you on the proper way to perform exercises and stretches. If you experience any kind of increased pain while performing these exercises, stop and consult with a physical therapist. When you begin to incorporate stretches and exercises into your routine, you should be mindful of working to gradually increase the frequency and duration of each exercise to progressively challenge your body and make gains in both strength and flexibility.
One of the ways patients can help to alleviate some of the hip osteoarthritis they experience is by improving their overall health and working to be a bit more mobile. Patients can accomplish both of these by adding some low-impact cardio exercises into their routine.
Some great cardio activities and exercises you should consider include swimming, elliptical training, bicycling, and walking. By adding some cardio exercises to your routine, you can work to improve your heart health, build foundational strength, and maintain a good weight. Plenty of cardio exercises will give you an opportunity to build your strength by providing just enough resistance to create foundational strength and alleviate some of the pain that can arise from being stiff.
The next exercise you can add to your routine to work towards alleviating your hip osteoarthritis pain is hip extensions. Find a steady surface you can lean against like a counter, wall, or chair. From there, get into a standing position with your feet shoulder-width apart. Bend your knees slightly and begin to lift one leg straight behind you at a steady pace. Without bending your knees or arching your back, lift your leg as high as possible and hold the position for a few seconds. Then slowly lower the leg to the starting position and repeat for the opposite leg.
Chair squats can also be a great way to develop foundational strength and alleviate hip osteoarthritis pain. To begin this exercise, find a chair that will comfortably support your weight and will give you the range of motion to stand up and sit down briefly during the exercise without moving on you.
Once you’ve found a chair, go ahead and sit down in the chair with your feet flat on the floor facing forward. Focus on keeping your back, neck, and head straight and begin to rise to a standing position. Once you’ve fully stood up, slowly lower yourself back down to a seating position and repeat this process several times.
For this stretch, find an area on the ground where you can comfortably lie on your back. Bend your knees with your feet flat on the floor. From there, begin lowering your knees to one side while looking to the other with your head. After lowering your legs to one side, return to the starting position and repeat the actions for the opposite side. This exercise will help you increase your flexibility and help you improve your range of motion.
To begin this stretch you want to lie on your back with your legs extended straight up and your toes pointed towards the ceiling. Begin by bending one knee towards your chest and grabbing your shin. Gently pull your knee closer towards your chest and hold the position. After holding the stretch for roughly thirty seconds, return your leg to the starting position and repeat for the other side.
The next exercise you can add to build foundational strength, increase your hip’s range of motion, and alleviate hip osteoarthritis pain is the bodyweight squat. Similar to the chair squat, you’ll want to find a comfortable area where you can stand and squat without any obstructions. Find a chair, table, or wall that you can use to steady yourself just in case while you’re performing this exercise to avoid falling.
To begin the exercise, stand with your feet shoulder-width apart and in a smooth motion begin to squat by bending your knees while keeping your back as straight as possible and looking forward. Continue squatting until your knees are in line or above your toes and then return to the starting position by standing up.
For this exercise, you’ll want to lie on your side. Raise one leg up to the side while keeping your knee straight and your toes pointed forward. Hold the position for several seconds and then begin to lower your leg to the starting position. Perform this exercise several times for one leg and then roll over to your other side to perform the exercise with your other leg.
Our licensed physical therapists can help you alleviate your hip osteoarthritis pain and other types of hip pain at one of our many clinics across the United States. If you’re experiencing hip pain, schedule an appointment today to connect with a physical therapist who can help you get back to doing the things you love most.
