Top 5 Exercises for Hip Arthritis

Hip arthritis literally means inflammation to the hip joint and in lay terms, we might use the term wear and tear to the hip joint, In medical terms we might call it hip joint degeneration or hip osteoarthritis. Similar to other joints carrying your weight, the hips are prone to wear-and-tear arthritis. This can be caused by aging, over use, being overweight, congenital issues, or underlying genetic factors. The smooth cartilage at the end of the bones that allows the hip joints to glide smoothly may end up wearing thin.

Hip arthritis is painful due to rogue and excess bone around the joint, degeneration of cartilage and inflammation. But it’s also very common, and many people have wear and tear on their hip joint but do not necessarily get pain!

This is where physiotherapy can be very helpful; we mobilise and stretch the hip. This helps improve blood flow, and increase range of mobility. When the hip starts moving, you get less inflammation and pain.

Hence hip exercises are incredibly useful to reduce pain. They can also be used to improve strength in the hip and legs. This can help to manage the pain, and in many cases completely reduce the pain.

If you are in any doubt, call us or book online for a face-to-face appointment or video consultation to see one of our amazing physiotherapists or osteopaths at Surrey Physio.

Our Top 5 Exercises for Hip Arthritis

Hip Mobilisation Stretch: Lie flat on your back, and bend your knee towards your chest. Hold this position and feel a gentle stretch in your back. If you get any groin pain while doing this exercise, stop and inform your therapist. Relax, and then repeat as necessary. Hold for 20 seconds, and repeat 3 times.

Clam: Lie on your side on the bed or the floor, with both knees bent. Keeping your feet together, squeeze your deep abdominal muscles by drawing the belly button inwards. Open your knees, like a clam, hold, and return to the start position. This is a good strengthening exercise for your gluteal (buttock) and outer thigh/hip muscles. Repeat 20 times.

Marching with Support: Stand upright with good posture, holding on to a wall or table for support. March on the spot. Keep your knees up as high as feels comfortable. This exercise is good for knee mobility, endurance, balance and co-ordination. March for one minute, then take a rest, and repeat.

Leg Swing: Stand upright with good posture. Hold on to a wall, rail or table for support. Swing your leg in front of you and behind you, in a controlled way. If you feel comfortable, you can speed up to build a gentle rhythm. This exercise mobilises a stiff hip joint, and improves your balance and co-ordination. Perform 20 swings, and repeat three times.

Half Squat Supported: Stand upright with good posture. Hold on to a wall or table for support. Open your legs slightly wider than shoulder width, and bend your knees to the 1/2 squat position. Return to the start position. Make sure you keep the middle of your knee-cap in line with the middle toes of your foot. This is a strengthening exercise for the legs. Perform ten repetitions, three times.

Hip arthritis is incredibly common, but it can improve with the right advice, guidance, exercises and manual therapy. Seek support from great physios and osteopaths, and get the right manual therapy and exercise therapy. Stay mobile, keep walking and do your best to manage your symptoms effectively.

(Physios and Therapists: these videos are provided by Rehab My Patient – the best exercise prescription software for therapists to prescribe exercises Patients: if you are a patient needing advice, call Surrey Physio to book a telephone/video consultation with one of our expert physios or osteopaths, or book in face-to-face for an appointment. You can call us on 0208 685 6930 or book online by clicking the link at the top of the page).