Hip Exercises For People With Hip Arthritis

Trying to control the pain caused by hip arthritis is crucial in gaining control over this disease. By doing hip exercises you can help the range of motion, help promote healthy blood flow in your pelvic region, and help prevent your condition from worsening.

Exercising the hip muscles not only helps the development of muscles and strength in that area, but also the development of your knee muscles and other leg muscles as well. If you are in pain and favor putting as much pressure on your hips, then you legs will over compensate causing strain on your other muscle groups. Strengthening your hips and preventing pain can help ensure that your legs stay healthy as well.

As with any work out program you should consult your health care professional before starting, and you should only exercise in your comfort level. Once you have consulted with your health care professional you can begin doing the following exercises to stretch and strengthen your hips.

1. Straight Leg Raise: Lie flat on the floor with your legs extended.  Slowly engage your leg muscles, and lift your feet 1-4 inches off the ground. Keep your back straight. If needed you can place your hands under your buttocks to reduce the strain. Hold this position for a count of five, and then let your legs slowly fall back to the ground. Repeat 10 times.

2. Bent Leg Raise: Lie on your back with your knees bent and your feet flat on the ground as close to your buttocks as possible. Grab one leg at a time, and pull your bent leg up towards your chest. You can use your hands to help pull your leg up, but do not over stretch. Hold this position for 10 seconds, and then slowly release your leg to a straight position. Repeat for each leg.

3. Foot Roll: Stand in front of a waist high counter top. Place your hands on the counter, and place your feet about shoulder width apart. Lean forward onto the counter. Move your weight to your hips, and lift your toes. Slowly point your toes inward and then rotate your feet to point outward. You should feel this throughout your entire leg.

4. Backward Leg Raise: Still at the counter, turn sideways and place one hand on the counter. Take the leg that is on the outside of the counter and slowly raise it to waist high 10 times. Turn around and repeat with the other side.

These exercises should challenge you, but not cause pain. If you feel pain you should stop immediately and call your doctor. If you are doing hip exercises for hip arthritis you should avoid high impact activities. The simple act of brisk walking, running, or jumping can cause strain on your hips over time.

If you can complete these exercises 3-5 times a week, you should feel progress within the first six weeks. Over time you can begin to add more resistance to increase your workout. If you do not feel any improvements with your hip arthritis you should schedule an appointment with your doctor to make sure there is not another problem.