If there’s a word that aptly describes hip arthritis, it would be “challenging.” As the condition progresses, it can bring on symptoms that can make day-to-day living difficult.
The good news is that there are things you can do to both lower your risk for hip arthritis or live well with its symptoms, and one of these is to exercise. Below are five exercises that can help you prevent or manage arthritis:
1. Hamstring Stretches
Your hamstrings are the groups of tendons and muscles in the back of your thighs. Stretching your hamstrings can help take pressure off your hips and ease your pain.
To perform hamstring stretches, first, lie on your back. Make sure your knees are bent and your feet are flat on the floor. Place a towel around your foot and gently pull your leg toward you. Hold this position for 30 seconds. Do this 3 times on each leg.
2. Calf Raises
Your calf muscles are those in the back of your lower legs. Calf raises can help strengthen the muscles around your hips and knees, taking the pressure off your joints.
Stand with your feet, hip-width apart, keeping your ankles, knees, and hips aligned. Hold onto a wall or a sturdy chair for balance. Slowly raise your toes then hold for 2 seconds. Make sure to keep your lower back down. Repeat this 10 times.
3. Gluteal Stretches
The gluteal muscles are the group of muscles that make up your buttocks. Stretching them can help ease pain in your hips and lower back.
Lie on your back. Similar to hamstring stretch, keep your knees bent and your feet flat on the floor. Place a towel around your ankle and pull your leg toward you. Hold this position for 30 seconds. Do this 3 times on each leg.
4. Hip Abductor Stretches
The hip abductor muscles are those located on the sides of your hips. Stretching them can help improve your range of motion and ease pain in your hips and knees.
To stretch your hip abductor muscles, stand with your feet, hip-width apart. Keep your ankles, knees, and hips aligned. Next, step to the side and lunge forward, keeping your back leg straight. Hold the position for 30 seconds. Repeat up to 3 times on each leg.
5. Quadriceps Stretches
The quadriceps muscles are those in the front of your thighs. Stretching them can help ease the pain in your hips and knees.
Stand with your feet, hip-width apart. Try to keep your ankles, knees, and hips aligned. Bend one knee. Next, bring your heel up your buttock. Grab your ankle and pull it gently toward you. Hold the position for 30 seconds. Repeat this 3 times on each leg.
Hip Arthritis Treatment in Farmington Hills, MI
If you’re looking for an orthopedic expert in the Farmington Hills, Michigan area to help you manage your hip arthritis, choose one of ours here at Tri-County Orthopedics. Board-certified and highly experienced, our orthopedic doctors are equipped to help you feel like yourself and move freely again.
You may call us at (248) 474-5575 or submit an appointment request using this convenient form to book a consultation with one of our providers.
