Osteoarthritis is the breakdown of cartilage that normally protects your hip joint and allows for smooth movement, states Medline Plus, a website of the National Institutes of Health. In addition, healthy cartilage absorbs the hip joint shock of walking and prevents your thighbone from touching bone in your hip socket. When this cartilage is damaged, you may experience pain, swelling, inflammation and hip joint stiffness when walking or performing other physical activity. Hip osteoarthritis is commonly treated with ice, medications and exercise before considering surgery, according to the Mayo Clinic. Therefore, performing regular exercises can help control the symptoms of arthritis in the hip.
Walking
Participating in a regular walking program is the best exercises for osteoarthritis in the hip. Walking keeps your hip joint loose and well lubricated. In addition, walking will strengthen the muscles around the hip joint, which will decrease the bone-on-bone rubbing that occurs with osteoarthritis. Plan to walk five days a week for 20 to 30 minutes. Be sure to use good quality walking or running shoes to prevent further hip damage. If you have severe osteoarthritis and use an assistive device, make sure you walk with a partner in case you experience difficulty at any point. In addition, you can try walking on a treadmill so you can stop immediately in the event you cannot tolerate further walking.
Standing Kick Outs
Standing kick outs are a beneficial exercise that can help control osteoarthritis of the hip. This exercise works a group of hip muscles called abductors, which are located on the lateral, or outside part of your hip. These muscles allow you to move your leg away from the midline of your body. To perform, standing kick outs, first stand with your feet together. Next, take your right leg and move it as far right from your other foot as possible. Hold on to an adjacent table or wall if necessary. You should feel the muscles on the side of your upper leg tighten. Hold this position for three seconds. Now return to the starting position. Repeat this exercise for two to three sets of 10 to 20 repetitions on each leg. Perform standing kick outs three to five times a week for optimal hip strength.
Seated Leg Lifts
Seated leg lifts can improve the symptoms of osteoarthritis of the hip, because this exercise promotes flexibility of the hip joint and strengthens the muscles surrounding it. Specifically, this exercise strengthens your iliopsoas muscles, which allow for hip flexion. To perform, sit on the floor and place the palms of your hands behind you. You should be leaning at a 45-degree angle. Now, keep your right leg straight and lift it to 12 inches off the ground. Hold in this position for three seconds, then, slowly return to the starting position. Perform two to three sets of 10 to 15 repetitions on each leg. You may also perform this exercise three to five times a week to strengthen your hip joint. Be sure to apply an ice pack, or take over-the-counter medications or medications prescribed to you if you experience discomfort after exercising.
About this Author
Jacques Courseault is a fourth-year medical student who plans to practice physical medicine and rehabilitation. He is the fitness editor for Dr.Gourmet.com, founder and writer of Exercise Menu, and co-founder of Don’t Weight to Lose.
