Syracuse Area Health – Strasburger Orthopaedics

Eight Easy Exercises for Arthritic Hips

If you have osteoarthritis in your hips, the last thing you may feel like doing is exercising. However, being inactive just leads to more pain and stiffness, especially in cold or rainy months. By working careful, low impact hip exercises into your daily routine, you can reduce pain levels and strengthen your hip joints to better support your weight and preferred activities.

1. Walking

Walking is an excellent low impact exercise, and can be done anywhere (remember: social distancing best practices are to keep 6 feet or more apart). Just 20 minutes a day can help you feel less stiff.

2. Stationary bicycling

A stationary bike at home provides you with options to customize your workout and slowly build up strength over time. Start small and increase your stamina by adding 2-3 minutes a day to your total time on the bike. Once you reach twenty minutes, start trying to work-out twice a day 

3. Water exercises

You have multiple options when it comes to water workouts. Consider water aerobics, water walking in waist deep pools, and freestyle swimming. If you have safe access a heated pool, so much the better.   

4. Yoga

A virtual beginners yoga class can help improve the flexibility of your joints and strengthen your muscles. Yoga isn’t supposed to hurt, so if you have discomfort, ask the instructor for a modified pose.  

5. Tai chi

Tai chi has slower, more fluid movements that can help improve your balance and reduce arthritis pain while lowering stress levels. This may relieve arthritis pain and improve balance.  

6. Bridges

Lie down on your back on the floor, preferably on a mat. Bend your knees and place your feet flat. Keep your arms by your sides, palms down. Lift your buttocks up as high as you can, hold for a count of five, and lower slowly. Repeat five times. Work your way up to 15 or 20 repetitions over time 

7. Butterfly

Sit up with your back against the wall, and your feet drawn up with the soles pressed together and your knees falling to either side. Hold your feet in your hands and use your elbows to press gently and firmly on your knees. Hold for a count of 20 then release. Repeat ten times or more.

8. Bendover

At a counter or table that is about waist high, stand a few inches back with your feet shoulder width apart. Bend at the hips, placing your hands on the table, then doing down to your elbows, and then (if you can) flattening your upper half on the surface. Hold for 10 seconds then slowly push yourself back up. Repeat five times or more. Do you have an acute hip injury, or chronic hip pain? Contact Strasburger Orthopaedics for a consultation and find out what can be done to improve your hip health.

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