Exercises to Strengthen Hip ,Avoid Hip Pain For Osteoarthritis | Orthopedic clinic in Vikhroli

Exercises to Strengthen Hip ,Avoid Hip Pain For Osteoarthritis

Osteoarthritis is a degenerative disease that causes pain, stiffness, and bone spurs. It happens when the cartilage between the bones breaks down, and the bones rub together during the movement of the joint.

Though the reasons behind osteoarthritis are many, a lack of exercise is a significant contributor. According to the experts, it is possible to keep the ailment at bay by doing exercises regularly.

Exercise not only strengthens the muscles but make the hip joints more stable and help in maintaining the balance better.

Adding a moderate amount of exercise in the daily routine can improve the overall condition of the hip joint better.

Exercises that avoid pain for osteoarthritis and strengthen the hip joint can be classified into the following categories:

•          Low-impact exercises
•          Muscle strengthening exercises
•           Flexibility exercises

·         Balance exercises

Before starting any of these exercises, it is essential to discuss it with the doctor or physiotherapist. Based on the overall health condition and age, he will suggest which one is suitable for you. The blog discusses all the categories one by one.

Low-impact exercises

·         Walking: Walking at a comfortable speed is the best low-impact exercise. You can choose indoor or outdoor based on convenience and suitability. Use a treadmill with no incline if you have a balance problem.

·         Exercising bike: Also known as a stationary bike, this device is excellent for everyone. There is no need to face irritating traffic while riding the bicycle on the road.

·         Swimming: It is a fantastic exercise because swimming offers sufficient resistance to the muscles to make them strong.  Thus, a significant improvement in flexibility can be seen after a few months.

·         Yoga: It is one of the most suitable exercises to improve the flexibility of the joints. It relieves from pain and strengthens muscles. However, it is imperative to consult a Yoga expert who is one of the best in the niche.

·         Tai Chi: It relieves stress, reduces arthritis pain, and improves the balance.

Muscle strengthening exercises

Even if these exercises improve balance and reduce the pressure off the hip joint, it is not recommended to engage in it more than two days a week.

·         Chair stand: Put a chair against the wall and sit towards the front with the feet flat on the floor. Recline back while keeping the hands on the shoulders and the arms crossed. Keep the back, neck, and head straight. Lean forward and rise slowly to a standing position. Return to the seated position. Repeat it up to five times and increase up to 12 repetitions.

·         Bridge exercise: You should lie down on the floor on your back. Keep the knees bent with feet on the floor.  Place the palms near the hips. Lift buttocks with back straight. Use the hands for balance. Lower your back gently to the floor. Repeat it for four to six times.

·         Hip extension: Use the back of the chair to keep the balance. Stand erect and bend slightly forward. Lift the right leg straight behind with keeping the buttocks tight. Do not turn the knee or arch the back. Lower the leg slowly after holding the position for a few seconds.  Repeat for four to six times with both legs.

Flexibility exercises

These exercises improve the flexibility and elasticity of the muscles.

·         Stretching inner legs: Sit with knees bent. Keep the soles parallel to the floor. Hold the shins or ankles and bend the upper body forward. Press the knees down with elbows and hold for a few seconds.

·         Lower back stretch: Lie down on the back. Keep the legs outstretched. Turn on the chin towards your chest by keeping the neck on the floor/ Bend the knees and hold with your hands.

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      Pull the knees towards the shoulders. Take a deep breath. Now bring the knees higher and exhale.

Balance exercises

These exercises help in maintaining the balance of the body.

·         Standing on one foot

·         Walking backward

One can keep the hip joint pain-free by following these exercises regularly.