3 Simple Stretches to Ease Hip Arthritis
Sometimes called “wear-and-tear” arthritis, osteoarthritis is a common condition that many people develop during middle age or older.
Osteoarthritis of the hip causes pain and stiffness.
It can make it hard to do everyday activities like bending over to tie a shoe, rising from a chair, or taking a short walk.
The hip is one of the body’s largest joints. The socket is formed by the acetabulum, which is part of the large pelvis bone.
The ball is the femoral head, which is the upper end of the femur (thighbone).
The bone surfaces of the ball and socket are covered with articular cartilage, a smooth, slippery substance that protects and cushions the bones and enables them to move easily.
In osteoarthritis, the cartilage in the hip joint gradually wears away over time.
As osteoarthritis of the hip progresses, muscles that surround the hip joint become tight and painful.
Physical therapy has been shown as an effective treatment to ease the pain and stiffness associated with hip osteoarthritis.
In today’s video we outline 3 simple stretching exercises of the hip to help ease hip arthritis.
- 𝐇𝐚𝐦𝐬𝐭𝐫𝐢𝐧𝐠 𝐬𝐭𝐫𝐞𝐭𝐜𝐡 – Lie on your back and place a stretching strap on your foot. Pull on the strap to assist in raising your leg up for a stretch to the back of your leg. Keep your target leg straight to slightly bent the entire time. Repeat for 3 sets of 30 second holds.
- 𝐐𝐮𝐚𝐝𝐫𝐢𝐜𝐞𝐩𝐬 𝐬𝐭𝐫𝐞𝐭𝐜𝐡 – Lie on your stomach; hook a strap around your foot/ankle. Gently pull your heel towards your bottom until a stretch is felt in the front of the thigh. Keep your back relaxed and your hips flat on the table. Repeat for 3 sets of 30 second holds.
- 𝐈𝐥𝐢𝐨𝐭𝐢𝐛𝐢𝐚𝐥 𝐛𝐚𝐧𝐝 𝐬𝐭𝐫𝐞𝐭𝐜𝐡 – Lie on your back; hook a strap around your ankle/foot. Gently pull your straight leg across your body until a stretch it felt on the outside of your thigh. Keep your back relaxed and your hips flat on the table. Repeat for 3 sets of 30 second holds.