Hip arthritis is a condition where the protective cartilage of your joints breaks down. Cartilage serves as a cushion to your bone beneath it. Arthritis occurs on the end of your thigh bone, pelvis, or both. This exposes bare bone within your joint. Some physicians use the phrase “bone on bone”. However, this sounds much worse than it really is.
Hip arthritis does not always lead to pain. Also, “severe” arthritis viewed on X-rays may cause you only mild pain. Likewise, mild arthritis may result in more pain. The experience of pain is more complex than simply “bone on bone”. Joint inflammation, stiffness, muscle weakness, and changes within your nervous system all contribute to pain.
Symptoms of Hip Arthritis
Hip arthritis affects mostly people over 50 years old. Common symptoms include stiffness early in the morning. Also, you likely have trouble beginning to walk after a long period of sitting. You feel pain in your groin. You also have pain in the back of your hip, the side of your hip, or radiating down towards your knee. Your pain is generally worse with weight-bearing activities (e.g., walking, standing, or twisting). Most people experience “flare-ups” of increased pain and stiffness interspersed with periods of little or no pain.
Physical Therapy for Hip Arthritis
Recent research shows several types of exercise are effective in improving pain, function, and quality of life in people with hip arthritis. This includes aerobic exercise, mind-body exercise, strengthening exercise, and stretching. Manual therapy performed by your physical therapist is also a proven treatment.
Mind-Body Exercise
Common forms of mind-body exercise are tai chi and yoga. These exercises are low to moderate intensity with slow movements. Emphasis is placed on an intentional awareness of your breathing. Physical therapists incorporate these principles when prescribing exercise for people with hip arthritis. Those seeking more concentrated instruction in these forms of exercise are referred elsewhere – Hot or Not Yoga.
Aerobic Exercise
Aerobic exercise is proven to help people with hip arthritis. We recommend regular walking for 30 minutes five days per week. We prefer continuous walking. However, if you are unable to perform one 30-minute walk, multiple shorter walks totaling 30 minutes are fine. Your physical therapist will help you begin and progress your individualized walking program. Cycling, swimming, and other forms of aerobic exercise are also very beneficial. However, walking programs show the greatest improvements.
Strengthening Exercises
Muscle strengthening exercises are very important for people with arthritis. The gluteus maximus and gluteus medius muscles are often targeted. These muscles are important for walking, climbing stairs, and transferring from sitting to standing. Weakness of your hip muscles results in increased forces through your hip joint. Also strengthening your core muscles improves your ability to function in everyday life. Common exercises prescribed include bridging, the clamshell, and hip extension exercises.
Stretches for Hip Arthritis
Hip arthritis causes stiffness of your hip joint capsule and ligaments. Your surrounding muscles shorten, further limiting your range of motion. Stretching exercises to improve hip extension and rotation are important to restore your normal walking patterns. Common exercises prescribed include hip flexor stretching and self-mobilizations for hip internal rotation.
Learn How to Exercise with Hip Arthritis
Hip arthritis does not have to be disabling. Exercise improves pain, function, and quality of life. Many people are unsure how to start and what types of exercise are best for their goals.
Meet with your physical therapist to develop an individualized exercise program. The doctors of physical therapy at BSR have been helping the people of Southern Ocean County move without pain since 2007. Call us and get started.
