| Hip exercise is a very important part of pain | | | | Strengthening Hip Exercises |
| management for anybody with arthritis in the hips. It is | | | | 1. Straight Leg Raise |
| also probably the best way to limit the development or | | | | Lie on your back with knees up and feet flat on the |
| worsening of arthritis in all joints. | | | | floor. Tighten muscles in your right thigh and raise the |
| Many exercises for the hips will also strengthen the | | | | right foot, straightening the right knee as far as you |
| knees which is important because arthritis in these | | | | comfortably can. Keep the foot 1-2 feet off the |
| joints is often linked. A person with stiff and painful hips | | | | ground, not more, and do not arch the back. Hold for a |
| will tend to put stress on the knees when walking to | | | | count of 10, relax and repeat with the other leg. (2-5 |
| reduce their pain, and this stress can often produce | | | | times) |
| problems of its own including causing arthritis to | | | | 2. Foot Roll |
| develop in the knees too. The same is true in reverse, | | | | Stand 1-2 feet from a counter with legs apart and |
| when someone causes problems in their hips because | | | | hands leaning on the counter. Standing on your heels, |
| they were trying to 'save' their arthritic knee joints. | | | | lift the toes and slowly turn them so they point first |
| There are three types of exercise that you can do for | | | | inward, then outward. This should cause the whole leg |
| arthritic hips: stretching, strengthening and | | | | to rotate inside the hip joint. (5-10 times) |
| reduced-impact aerobic exercise. Try to do a variety | | | | 3. Backward Leg Raise |
| including all three types, spread over several days. It is | | | | Still supported by the counter, raise one leg up and |
| fine to do a longer exercise period some days and a | | | | back. Keep the knee straight. Hold for a count of 5. |
| shorter one other days, but it is best to take some | | | | Repeat with the other leg. (5 times) |
| form of exercise every day. | | | | Reduced Impact Aerobic Exercises |
| Stretching Hip Exercises | | | | Avoid high impact aerobic exercises like running, |
| Try to do some stretching every day, because these | | | | skipping etc if you have even mild arthritis. The impact |
| exercises should help you with important daily activities | | | | of the body hitting the ground can be very stressful for |
| such as sitting, getting in and out of a car and putting | | | | the joints. If you like walking, walk on a softer surface |
| on shoes. Never force a stretch further than is | | | | such as grass rather than on the street wherever |
| comfortable. Keep in mind too that you may need help | | | | possible. Better still, go for low impact aerobic exercise |
| getting up off the floor. | | | | such as swimming or stationary cycling. |
| 1. Bent Leg Raise | | | | Do not stress your hips. Stop if you feel any sharp |
| Lying on your back, slowly raise one knee, sliding your | | | | pain or if your hips or other joints begin to ache |
| foot along the floor. Bring your foot as close to your | | | | differently than your normal resting pain. Do not expect |
| buttocks as you comfortably can. Then lift your foot | | | | to see improvement in a very short time but begin |
| and bring your knee up towards your chest. If this is | | | | gently and increase gradually. |
| difficult you can pull with either your hands around your | | | | Many people will have a reduction in their pain within a |
| thigh (not around the knee) or a belt. | | | | week or two. If you do not feel any better, you may |
| Hold for a count of 5 then return the foot to the floor | | | | need to see a physiotherapist who has access to |
| and slide it back until it is stretched out again and | | | | your radiography results so that they can pinpoint |
| relaxed. Repeat with the other leg. (5 times) | | | | where your problems lie. In some cases where the |
| 2. Bent Leg Raise With Rotation | | | | arthritis is worsening, exercise may not relieve pain but |
| Repeat the leg raise but while the knee is in the air, | | | | it will prevent it getting worse. |
| rotate it inward (toward the other hip) and back to an | | | | Do not neglect to consult with your doctor before |
| upright position. Again you can support the thigh if that | | | | starting any hip exercise program if you suffer from |
| helps. Rotate the knee slowly 5 times, then do the | | | | arthritis or other medical conditions. |
| other leg. | | | | |