iArthritis
January 21, 2021
Tagged with: exercises for hip arthritis,Osteoarthritis of the hip,Hip thrust,pain in the hip joint,hip pain treatment near me,hip pain treatment north dakota,Orthopedic doctor near me,Orthopedic surgeon,
Ifølge Centers for Disease Control and Prevention (CDC),arthritisaffects 54 million Americans, of whom up to 24 million experience limited mobility and discomfort. If you are one of these people, the idea of engaging in physical activity may seem counterintuitive, especially if you have hip joint pain. But did you know that a lack of exercise can actually worsen your condition?
Even though it may seem painful and uncomfortable,exercisecan give you long-term relief. Regular exercise can help strengthen your muscles and make your hip joint more stable. That's why orthopedic specialists recommend this as a crucial part of hip joint treatment.
Here are the best exercises for hip arthritis that you should discuss with your bone and joint specialist. Make sure you start with very little intensity and increase it slowly.
Aerobic exercises
These exercises aim to improve your overall fitness and help control your weight, meaning less stress on your hip joint.
Figuring out how much aerobic exercise is appropriate before you overdo it is quite difficult. The best way to ensure you are in the low-intensity training zone is to talk or sing while you exercise. If you can do this without any problems, it means you are in the low intensity zone.
- Walks:Bone and joint specialists suggest that walking is one of the best forms of exercise for hip arthritis. Walking increases blood flow to your cartilage, giving it the nutrients it needs to soften the ends of your joints. Start with 20 to 30 minutes at a time, three to five times a week, then gradually increase the time and frequency to build your endurance.
- Vand Aerobic:Water exercises such as swimming and water walking are useful because the water provides natural resistance to your movement. Water exercises help you build muscle by pushing your body against that resistance. The water also hydrates you and takes pressure off the hip joints.
Muscle strengthening exercises
Muscle strengthening exercises are intended to strengthen and stabilize the joints. Remember not to overdo it and work within your pain limits. If you feel sharp, sudden pain, stop what you are doing and rest.
- Bridging:If you are lying on your back, make sure your knees are bent and your feet are flat on the floor. Slowly lift the pelvis and lower the back from the floor. Hold this for up to 5 seconds and then slowly return to your previous position.
- Exercise from heel to buttock:Pull your heel up toward the bottom by bending your knee. Make sure your kneecaps are pointing toward the ground and your knees are in line.
- Hip extension:Hold a chair while keeping your knee straight. Slowly move your leg back and then tighten your butt. Stay in this position for up to 5 seconds. Make sure you don't lean forward.
Range of motion exercises
Range of motion exercises, also called flexibility exercises, are intended to reduce stiffness in your hips and improve how well you can move.
To start, do the following exercises a few times a week and then try to build up to them every day.
- Double hip rotation:Slowly turn your knees to the left and lower them to the floor. Turn your head, then look to the right and keep your shoulders toward the floor. Stay in this position for up to 30 seconds, then slowly return both your head and knees to the starting position.
- Exercise from knee to chestLie on your back, keep your knees bent and your feet flat on the floor. Bring one knee into your hands and then slowly pull your knee toward your chest. Hold for up to 5 seconds. Repeat this three times and then switch to the other side.
- Stande heupflexor stretchHold on to a wall or chair for support. Step one foot forward and make sure your feet are hip-width apart. Bend the back leg slightly and then slowly bend the front knee while keeping the upper body upright. Remember not to let your front knee extend past your toes. Hold this position for up to 20 seconds. Repeat 10 times.
Find the best treatment for hip arthritis in North Dakota
Don't let the symptoms of hip arthritis keep you from doing the things you enjoy. Exercise is your most effective pill-free treatment for relieving pain and symptoms of hip arthritis. You can consult one of our certified and highly qualified board membersorthopedic surgeons. They are experts in treatmenthip arthritisand can help you determine the exercises that best suit your needs. They can develop a treatment plan for you to reduce pain, maintain function and prevent progression of your condition.
Call us today at The Bone & Joint Center at (701) 946-7400 / (866) 900-8650 to schedule an appointment orplease use our online application form. We look forward to being your health partner!
