Many people wonder how exercise can relieve arthritic hip pain and inflammation. It seems counterintuitive that when there is joint pain, the solution is to exercise, but doctors often prescribe exercises aimed at alleviating hip pain and discomfort. In this article, we will show you exactly how some exercises can effectively be your friend at easing your hip pain.
What is Arthritic Hip Pain?
Arthritis is the inflammation of joints. It can be due to osteoarthritis, a decrease in the cartilage present at the bone surface to prevent friction. Or it can be due to rheumatoid arthritis in which our immune system is responsible for the degeneration of synovium that protects the joint from friction damage.
How Can Exercises Alleviate Hip Pain?
Exercise, in general, is an excellent way for strengthening muscles. In the case of hip pain, strengthening muscles can reduce the load on the hip joint and ultimately help minimize hip pain.
Things To Keep In Mind
It’s recommended to consult with your doctor or physical therapist before initiating any exercise regimen because they know your hip condition and how much load is safe during exercise.
Don't Rush - Never start any exercise without proper warming up. Start with less load initially and increase the stress gradually.
Never Ignore Pain - Pay attention if you feel any unusual spike in your hip pain or new pain in any other region of your body. If you feel any sharp or severe pain, immediately stop, rest, and then contact your doctor and ask if it is safe to continue.
Stretch Daily - Stretching helps improve the flexibility of joints and reduces the chances of injury during exercise.
Basic Hip Exercises
Hip pain caused by arthritis is horrible, but you can do a few things on your own to reduce the pain and keep yourself going.
Knee to Chest Exercise - It's very effective at improving the mobility of the hip joint and reducing pain
- Recline on your back on the ground and keep your legs stretched out in erect fashion.
- Flex one knee gradually, and try to grip your shinbone using your hand.
- Slowly draw your knee in the direction of the chest and keep the position for about 30 to 40 seconds with equal rest intervals.
- Apply the same movement for the other side.
- Repeat 3 to 4 times for each side or as per your comfort.
Hip Extension Exercise - Improves muscles that support hip joints.
- Recline yourself in a prone position against a smooth floor and place a pillow below your hips.
- Start flexing with one knee and raise it at 90°.
- Gently raise your leg in a straight upright fashion.
- Gradually drop your leg down to the ground.
- Repeat the exercise for 6 to 8 times and then shift to the opposite leg.
Standing Band Stretch Exercise - Aims at strengthening and stretching exterior hip muscles.
- Cross the leg adjacent to the support or wall and bring it before the opposite leg.
- Slowly bend your hip towards the wall to stretch out your exterior hip muscles.
- Slowly bend your hip towards the wall to stretch out your exterior hip muscles.
- Keep this stretched position for about 20 to 30 seconds.
- Now repeat the same for the opposite leg that is away from the wall.
- You can also shift positions for each leg.
- Do four reps for each leg.
Regular exercise can reduce hip pain. Always consult with your doctor which exercises are best for your conditions. If you need a consultation, contact Dr. Dan Albright. Call 919-863-6808 for an appointment.
