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Hip osteoarthritis exercises
Body Part:
Hips & Legs
Equipment:
Osteopressure Tool (Spherical Handle)
Level:
Beginner
Hip, Hip, Hooray! Hip Osteoarthritis Exercises That Relieve Pain in Just 8 Minutes
Does walking seem like waging war, bending feel like a burden, or the thought of getting up from a chair get you down? If these everyday activities are causing pain in your hip area, you may have hip osteoarthritis.
Your hips are two complex ball-and-socket joints. Located in the pelvis, they are responsible for carrying the weight of your upper body, providing support, and for the movement of your upper legs. The balls and sockets are covered with cartilage that ensures your movements are smooth. If the cartilage wears down, the space between your bones that protects your joints decreases. This can cause your bones to rub together, turning your ball-and-socket into a ball-and-chain known as hip osteoarthritis.
Hip osteoarthritis tends to develop slowly and worsen over time. There is no single specific cause of hip osteoarthritis, but factors that can contribute to this condition are ageing, genetics, injuries to the hip area, being overweight, and a sedentary lifestyle. Your range of motion may decrease, making it difficult to walk, or you may even limp. You may also hear a grinding noise when you move your hip.
Symptoms of hip osteoarthritis include pain in the groin, thighs, buttocks, and knees. Pain is often worse after energetic physical activity, sitting or resting for a longer period of time. Cold or rainy weather has been known to trigger hip pain.
We’ve developed hip osteoarthritis exercises that can relieve pain, increase your range of motion, and make those everyday activities easier, even when it’s raining! Our hip osteoarthritis exercises take just 8 minutes, and all you need is our osteopressure tool with the spherical handle. Check out our YouTube video below or scroll down to get step-by-step instructions on how to perform our hip osteoarthritis exercises.
For our hip osteoarthritis exercises, aim for an intensity of between 8 and 9 on your personal pain scale. If you find that you’re experiencing pain that’s 10 or higher, stop the exercise, relax for a moment, and continue when you’re ready.
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Step 1 — Stretching Exercise
Hip Flexor Stretch
- Lean against a wall with your hands shoulder-width apart.
- Step back with the foot of your affected leg. The opposite leg moves forward so that your toes are touching the wall.
- Lock the knee of the affected leg and move your hips toward the wall until you feel a stretch in your upper thigh.
- On each exhale, intensify the stretch by contracting your abdominal muscles and pulling your pelvis up.
- Intensify the stretch further by arching your back slightly.
- When you reach between 8 and 9 on your personal pain scale, hold for 2 to 2.5 minutes.
- Slowly leave the position and shake your legs.
- Repeat on the other side.
Step 2 — Osteopressure
Hip Flexor Osteopressure
For this exercise, you’ll need our osteopressure tool with the spherical handle.
- Sit on a chair and spread your legs slightly.
- Walk your fingers around your upper inner thigh in the area directly across from your crotch.
- When you find your thigh bone, press the tip of the osteopressure tool into the affected area.
- Apply enough pressure so that you reach between 8 and 9 on your personal pain scale.
- Press the area for between 2 and 2.5 minutes.
- Repeat on the other side.
It’s hip to be square! Start a hip osteoarthritis exercise routine: perform our hip osteoarthritis exercises 6 days a week for a 3-week sprint. Track your progress by checking how you feel each time you get up from sitting down.
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
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