Strength Exercises to Alleviate Arthritic Hip Pain
Living with significant hip pain can have an impact on a person’s daily life. If you find hip pain resulting in limited mobility, the medical doctors at Florida OrthoCare can help. Many patients ask our doctors for exercise that can help alleviate discomfort and improve mobility. Our medical doctors are here to help your mobility and properly access your hip pain.
Comprehensive Exercises that May Provide Relief for Individuals Suffering from Arthritic Hip Pain
Range of Motion Exercises:
These gentle movements focus on increasing the range of motion in the hip joint. Leg swings, hip circles, and ankle pumps are examples of exercises that can be beneficial. It is important to gradually increase the range of motion without overexerting yourself.
Strengthening Exercises to Relief Hip Pain:
Strengthening the muscles surrounding the hip joint can provide support and stability, reducing pain. Hip abductions, leg lifts, and squats are exercises that can help in this regard. Begin with low resistance and gradually increase it as your strength improves.
Water Exercises to Relief Hip Pain:
Aquatic exercises especially living in South Florida, are particularly helpful for individuals with hip arthritis. The buoyancy of water reduces the impact on the joints while providing resistance. Swimming, water walking, or water aerobics can improve hip strength and flexibility.
Low-impact Cardio Exercises:
Participating in low-impact cardiovascular exercises can help maintain overall fitness without exacerbating hip pain. Activities such as cycling, using an elliptical machine, or walking on a flat surface can improve cardiovascular health and reduce weight, thus easing stress on the hip joint.
Hip Stretching Exercises:
Regular stretching enhances flexibility and relieves tension in the hip muscles. Gentle stretches such as quadriceps stretches, hip flexor stretches, and hamstring stretches can be beneficial. Hold each stretch for 20 to 30 seconds without bouncing and repeat a few times on each side.
Tai Chi:
This ancient Chinese martial art combines slow, flowing movements with deep breathing and meditation. Tai Chi has been found to improve balance, flexibility, and muscle strength while reducing pain and stiffness associated with arthritis. Consider enrolling in a Tai Chi class or following instructional videos designed specifically for arthritis patients.
Hip Openers – Yoga:
Yoga can help alleviate hip pain by improving flexibility, strength, and balance. Opt for poses that are gentle on the hips, such as child’s pose, pigeon pose, and gentle seated twists. If you are new to yoga, attending a beginner’s class or following online tutorials can be beneficial.
Before beginning any exercise program, especially if you have severe hip pain or underlying health conditions, it is important to consult with one of our orthopedic specialists about your options. They can provide personalized guidance and recommendations tailored to your specific needs. Always listen to your body and modify or stop any exercise that causes excessive pain or discomfort.
