Top Exercises for Managing Hip Arthritis Pain

When dealing with hip arthritis, particularly if you’re experiencing pain, it’s easy to think that limiting physical activity is the best course of action. However, staying active is actually beneficial for your joints and overall fitness....CONTINUE READING>>>

Physical therapist Justin Nessel, DPT, explains that hip arthritis, commonly osteoarthritis, is a progressive condition that changes the shape of the hip joint, making movement harder and more painful. While the condition can affect anyone, it’s more common in people who have experienced significant hip injuries in the past. Contrary to popular belief, running and high-impact activities in moderation don’t directly cause arthritis—they may only contribute if done excessively.

Exercise can’t reverse arthritis, but it plays a crucial role in maintaining range of motion and strengthening muscles around the hip joint to improve balance and support. The key is to choose activities that you enjoy and that don’t increase your pain. Here are some of the best exercises for hip arthritis:

1. Walking
   Walking is a low-impact activity that benefits your hips and overall health. It activates nearly all the muscles in your legs and trunk, helping to improve fitness. You can try variations like Nordic walking with poles or walking in nature for a different experience.
2. Aquatic Exercise
   Exercising in water takes pressure off your joints, making it easier to move. Activities like deep water running, swimming, or water aerobics are gentle on the hips while still providing a great workout.
3. Cycling
   Cycling offers a low-impact alternative to walking. With less range of motion, it can be more comfortable for those with hip arthritis while still providing strengthening benefits. You can cycle outdoors or use a stationary bike.
4. Strength Training
   Strengthening the muscles around your hip joint is crucial for improving joint function and reducing pain. Dr. Nessel recommends doing strength training two to three times per week using your own body weight, resistance bands, or light weights.
5. Yoga or Stretching
   Yoga is a gentle way to improve flexibility, strength, and balance. It’s important to avoid pushing through pain to avoid exacerbating arthritis, but regular stretching or yoga sessions can help preserve and increase range of motion.

The bottom line is that exercise is important for managing hip arthritis. Focus on finding activities that you enjoy and that challenge you without causing pain. If you need tailored exercises, a physical therapist can help create a personalized plan.