Due to the strains on the NHS, we have been very busy helping lots of people with back, neck, knee, hip and shoulder pain.

We have been treating many people with hip arthritis. Some have osteoarthritis (OA) and are not suitable for a hip replacement. Others have hip pain and are unsure whether it is arthritis or not. Some are waiting for a hip replacement operation but want to ease pain and keep strong prior to surgery. Waiting lists have increased, with one patient reporting a 30-week wait this week.

If you are struggling with hip pain or stiffness, can’t walk as far as you would like, want to enjoy your life again then physiotherapy can help improve movement, walking, strength and ease pain.

Here are some exercises to do if you have hip arthritis

Please be aware of your body and take advice from your GP before exercising or send an email to (enquiries@physio-logical.net) for advice and guidance. When exercising do not push into sharp pain.

Hip Osteoarthritis Exercises

Hip Flexion (Lying) Lie on your back. Pull one knee to your chest, keeping the other leg straight, then repeat on the other side. Stop where you feel a stretch, hold for approximately 20 seconds, then relax. Repeat 3 times, 2 times a day.

 

Bridging Exercise Start with your back and arms flat on the mat, knees bent and feet planted on the floor. Squeeze your buttocks and push through your heels. Slowly raise your hips until your trunk and thighs are aligned. Hold for 10 seconds. Repeat 10 times, 2 times a day.

 

Hip Abduction (Standing) Lift your leg sideways, keeping your toes pointing forwards. Keep your body straight and upright. Hold onto a chair or work surface for support. Repeat 10 times, 2 times a day.

 

Hip Flexion (Standing) Hold onto a work surface. Lift one knee up towards your chest, then repeat on the other side. Repeat 10 times, 2 times a day.

 

Hip Extension (Standing) Keep your knee straight and move your leg backwards. Do not lean forwards. Hold onto a chair or work surface for support. Repeat 10 times, 2 times a day.