Research suggests that regular exercise can help prevent hip surgery in patients suffering from mild-to-moderate hip osteoarthritis. Stretching is one of the most recommended low-impact exercises for increasing flexibility, range of motion and strengthening the hip flexors. While a trusted physician referral center such as the Texas Health Spine and Orthopedic Center can help schedule an appointment with an experienced specialist for hip pain and arthritis treatment in Plano Texas, it is however advisable to perform regular exercise for an improved recovery and pain relief. Below present five simple exercises to help relieve pain and strengthen your hips.
This simple exercise helps in strengthening your knees, hip and core muscles. To perform this exercise, sit in a chair and slowly stand up without using your hands and while keeping your feet shoulder width apart. Sit back down and stand up again as mentioned previously. If you experience difficulty while sitting, use the armrests for lowering yourself down.
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Lie down flat on the floor with bent knees while keeping your feet flat on the floor. Hold one knee and gently pull it towards your chest and hold it in that position for at least 5 seconds. Repeat this exercise three times on each leg. This exercise helps in increasing the range of motion and flexibility of your hip.
3. Standing Stretch
Stand with your toes pointing forward and your feet hip-width apart. Begin by bending your right knee while bringing your right heel up towards your buttocks. Now, hold the right foot with your right hand and gently pull your knee to make it point towards the floor. Hold for 30 seconds and repeat on your left leg. It is advisable to hold on to a counter, a wall or a chair for greater stability.
4. Kneeling Stretch
Kneel on the floor with your right leg at 90 degrees in front you while keeping your left knee on the floor. Now, place your hands on the right knee and lean forward into the right hip and squeeze the muscles in your left buttocks. Make sure to keep your back straight and left knee pressed against the floor. Hold for 30 seconds and repeat on your left leg.
5. Active Stretch
Put your right foot on the seat of a chair ahead of you and stand on your left foot with the toes slightly turned inwards. Bring your arms to chest level and hold them straight. While raising your arms straight up, slowly squeeze your butt and gently push the pelvis forward. This motion will stretch your left hip, straighten the left leg and deepen the bend in the right knee. Repeat the same steps on your right leg.
For people suffering from hip problems, it is advisable to avoid high-impact exercises and activities such as running, tennis, aerobics and basketball. Low impact activities such as walking, swimming, biking, stretching and elliptical training can help in fighting the symptoms of hip arthritis and ease the pain in your hips. If you or a loved one are suffering from symptoms of hip problems or hip arthritis, contact the Texas Health Spine and Orthopedic Center in Plano Texas. To schedule an appointment, click here or simply call (888) 608-476.
NOTE: Physicians who are members of the referral program practice independently and are not employees or agents of Texas Health Spine and Orthopedic Center.