6 Hip Arthritis Exercises
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- เผยแพร่เมื่อ 10 ก.พ. 2025
- Today's video covers exercises that can be used to help manage hip osteoarthritis or be implemented after a total hip replacement (THR). Hip pain associated with osteoarthritis (OA) is the most common cause of hip pain in older adults. The condition affects both the structure and function of the hip joint and is usually associated with both mobility and strength deficits.
Symptoms typically include morning stiffness, which improves within one hour of being awake, pain in the anterior and/or lateral hip with weight bearing and limited mobility in at least two of the six hip movements (flexion, extension, adduction, abduction, external rotation and internal rotation).
Clinical testing for hip OA will usually include a loss of mobility with internal rotation and abduction typically being most affected. Weakness of the hip musculature, especially the abductors, is also often noted.
Considering these common impairments, rehabilitation should focus on gentle joint mobility drills and exercises to strengthen the muscles surrounding the hip. Shown in this post are several exercises that are good options for many people. However, each individual’s symptoms and impairments can be unique and there may be other exercises that are more appropriate.
Loop Band Link: amzn.to/3IwabsC
Theraband Link: amzn.to/3YDS49F
*Make sure to checkout my new pain & injury rehab book. It includes comprehensive programs for the 50 most common orthopedic issues, including hip and knee arthritis. a.co/d/0HzBHAa
Reference: Cibulka M, et al. Hip Pain and Mobility Deficits - Hip Osteoarthritis. Clinical Practice Guidelines Linked to the International Classification of Functioning, Disability, and Health from the Orthopaedic Section of the American Physical Therapy Association. 2009.
I'm grateful for your help and advices about knee injuries and arthrosis,thank you very much.
You’re welcome! I’m glad my videos have been helpful to you!
Thanks for the exercises, they are really helping me, get back to some sort of normal, I have hip arthritis, thanks again
No problem! I’m glad the exercises were helpful.
😭😭😭😭
When I started having pain on side of leg..the last thing I thought of was my hip. I got weird deep pain when I walked..every other step. My doctor told me to exercise but I thought I knew better (omg)..and used pain killers..cremes..pads..none which helped. Not until I started exercising and getting that hip joint moving in different directions..did the pain go away. Don’t assume you can’t help yourself and that the only remedy is surgery down the line!
Thank you for all the info!
Thank you for the comment! We often see that the hip refers down the leg. I’m glad you found the root cause for your symptoms and that strengthening exercises are helping you.
I am experiencing the same pain.I haven't walked normal in 1 year.
Your right! I was sitting 8 hrs a day in a big soft leather chair! That was killing me. I finally started using a indoor exercise bike I bought used,and did kettlebell squats,and bridges its helping. Dr said I have bursitis. Possible osteoarthritis.
@@cyndykated358 Great comment/info. Going to stay positive.
Just got diagnosed with arthritis in my left hip. Felt really depressed those last couple of days, but seeing there's hope to be found again through exercise is Fantastic! 🙏☺️
I hope the exercises help you!
@RehabScience Thank you so much 🙏 To think I needed this diagnos to be up and about 😄
@@shalona1974swedenq😊
@@RehabScienceI just got diagnosed a few days ago. How are your exercises going? Any progress with pain or mobility?
Started with groin pain for me. Bummer!
The exercises for my hip arthritis involve some of these: the bridge plus leg extension. Others not shown here: hip rotation (belly dancing) , arm swings, one leg standing, the plank (30 sec + ) tai chi for arthritis (which includes sideway steps) . Those exercises, when done regularly and consistently, have removed almost all of my painful symptoms. All the best everyone.
Thanks!
Thanks so much!
Boy this is a god sent! Thank you! Im in pain. I have bursitis. This really helps! Thanks!
Thank you. I really need to exercise since dealing with hip pain my legs feel shaky.
I hope the exercises help you! You can find more comprehensive hip pain rehab programs in my book. Here is an Amazon link, if you want to learn more about it.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/7sbBxHE
Thanks very much . ❤❤❤
Thankd you so much for the info, Dr Rehab Science
You’re welcome!
thank you very much very useful education
You're welcome!
Have to get hip replacement in a few month. I tried everything. I have been in pain for 2 years. I really am not getting better with any exercises Now my other hip is in question and back.
How old are you
I have drop foot in both feet so my balance is shot. I avoid working out because of the balance issues. I have never seen holding the foam roller for assistance and it’s genius. Thank you!!
It’s the most stable device, but the foam roller can work okay for these exercises. Glad you found the video to be useful!
Very good for hip exercises enjoyed working the ostio also
@onetypeofstrength Don't let drop foot stop you from exercising. Like I tell all my patients, you have a bum foot but there isn't anything wrong with the rest of you! And drop foot can be 100% eliminated (if not caused from severe nerve damage) or at least greatly improved. I have seen it many times when working with patients.
@@cinnamongirl3070 unfortunately I have severe nerve damage.
Thanks for these exercises. My hip issue is I feel pain on the side of my left hip only when swinging the leg into the car or putting on pants. I was recently diagnosed with significant hip dysplasia and secondary osteoarthritis. I can do anything else without pain. Are these exercises designed to reduce pain from OA?
You’re welcome. Yes, these exercises are designed to help reduce pain associated with arthritis. If you need another resource, the hip joint pain program in my book is more comprehensive. Here is an Amazon link for my book, if you want to check it out.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/azEjBDH
Thank you for the exercises. I will be ordering your book.
I'm 66 yrs old.
I have arthritis in my lower back, hips and knees.
It's very painful to walk. My glutes and IT bands tighten up the more I walk. I cannot bend over to tie my shoes.
I'm not into western medicine but I've had to take motrin the past 4 months.
I still have faith and confidence that there's something out there for me.
Thanks Doctor
If i currently dont have something to use the band with, would it still be beneficial to do the exercises without it?
Yes, these can still be beneficial even if you don’t have a resistance band.
Hi, is that theraband tied in a knot around your ankle and around the anchor? Thanks
Yes, exactly
Can I ask you? Do these exercises slow down the progression of the coxarthrosis?
Yes, they can help slow the progression of hip osteoarthritis or coxarthrosis.
Great exercises, unfortunately I cant bend to attach band but great without band.
I’ve having pain in my wrist from a high velocity fracture I got a few months ago and it’s been hindering my sleep what’s recommendation on how can adjust or at least troubleshoot that problem?
Are these safe to do with an arthritic knee? Tia
how soon can you start doing glute bridges after hip surgery
The day after my hip replacement surgery they had me doing bridge exercises at age 65. I'm 75 and still doing them.
Just found out i have hip arthrosis. I'm only 44 years old. I eat a clean diet. 24% BMI. Lift weights and workout 4 to 6 days a week. But i am still in a great deal of pain. What exercises will help?
A month ago I broke my second toe, now the plaster has been removed, what exercises should I do now? please make a video 🙏
This might be obvious, but is the point of these exercises to build muscle to support the joints around the hip?
Yes, exactly. When the muscles are stronger and better coordinated, it helps to take stress off of the cartilage in the joint.
I have a question, im 35 and i have torn my meniscus in my right knee. After whioe my hip hurts to now at the side of the knee . He made a picture of hips and said you have atratish in my hip. Can somebody say if this is true ? Or just else and can i fix ?
Hey man! I was curious, where or how do you make your covers for your videos? The thumbnails.
Thank You! I’m a personal trainer/MMA Coach.
I work with an individual on the fiverr app who makes them for me. He’s awesome!
How many days a week should this happen?
Daily
I did the floor bit.Could someone come round and help me get up i need the toilet.
I have had horrible hip pain and found out I have ortheoaritis and bursitis in hip I need excercise bad
😭😭😭
Love
How many sessions per week to obtain the most benefit from these exercises?
Usually, 3-4 sessions per week.
How the hell is excersise gonna relieve arthritis?
I've tried everything and only replacement is gonna help
Even if you do need a replacement, exercises pre surgery will improve your healing time and final outcome. Can possibly delay or even make your surgery unnecessary. I've had one hip replacement and need the second, but aqua therapy SIGNIFICANTLY reduced my symptoms to wear I work as a hospital nurse for 12 hour shifts, often with no pain meds needed.
And. For A.V.N ?
Will ice help hip pain?
In most cases, it doesn’t help much since the joint is too deep. The effectiveness of ice will usually only include tissues that are a few centimeters deep.
bro needs to file his heels
Doc can i do that...OJD my case
Bands are too much for my pain. Not good for me right now.
When i stand from chair my hip joint pain badly
You are look like a maxwell😮
Is there any teenager here who got hip inflammatory arthritis? Just wanna know if iam the only one.
Hip joint pain
Cannot rehab an arthritic hip.read a dictionary.
While rehab won’t alter structural arthritic changes, we have a great deal of research showing that it can’t help reduce pain and improve function!