If you are struggling with hip pain from arthritis, it is essential to be aware of which hip arthritis exercises might exacerbate your symptoms. Dr. Brett J. Gilbert, a board-certified and fellowship-trained orthopedic surgeon at EmergeOrtho, brings years of experience treating hip osteoarthritis. His expertise includes cutting-edge treatments for hip and knee issues, with a focus on compassionate and personalized care.
What Is Hip Arthritis?
Hip arthritis, particularly osteoarthritis (OA), is the most common form of arthritis that affects the hip joint. It is often referred to as “wear-and-tear” arthritis because it involves the gradual breakdown of cartilage—the soft tissue that cushions the bones within the joint. When this cartilage wears away, it leads to increased friction and painful joint inflammation. Common symptoms include hip pain, stiffness, swelling, and reduced range of motion. While staying active is crucial to maintaining joint health, certain exercises can worsen the pain from hip arthritis. Identifying which exercises to avoid can prevent further damage and improve long-term outcomes.
Hip Arthritis Exercises To Avoid
Some physical activities and exercises can place too much strain on arthritic hips, leading to more pain and potentially faster cartilage degeneration. Here are the main hip arthritis exercises to avoid:
- High-Impact Exercises
High-impact exercises such as running and jumping should be avoided. These exercises exert significant force on the joints. For example, the force applied when your foot strikes the ground while running can be up to three times your body weight, creating excessive strain on your hip joint. - Sports With Sudden Movements
Sports like singles tennis, soccer, and hockey involve sudden starts, stops, and directional changes, all of which place high stress on the hip joint. This can worsen pain and lead to joint instability or giving way. - Uneven Terrain Workouts
Activities on uneven surfaces, such as hiking on rocky trails or running on sand, force the body to constantly adjust to maintain balance. This increases the strain on your hips and may aggravate arthritis symptoms. - Prolonged Standing or Weight-Bearing Activities
Exercises or occupations that require prolonged standing without breaks can increase joint stress. Over time, this can worsen pain and inflammation in an already compromised hip joint. - Improper Weight Lifting Techniques
While strength training can be beneficial, improper techniques—especially when lifting heavy weights—can harm your hips. Avoid exercises that put undue pressure on your hips, such as heavy squats or leg presses.
Exercises That Can Help Manage Hip Arthritis
While avoiding the above exercises is crucial, incorporating the right exercises into your routine can help alleviate hip arthritis pain and improve joint function. Here are some exercises for hip arthritis that Dr. Gilbert recommends:
- Low-Impact Aerobics
Activities like walking, swimming, and cycling can help improve joint flexibility and mobility without placing excessive strain on your hips. Swimming, in particular, offers a full-body workout that minimizes joint pressure due to water buoyancy. - Strength and Resistance Training
Incorporating light resistance training helps build the muscles surrounding the hip joint, reducing the load on the joint itself. Bodyweight exercises such as seated leg lifts or resistance band exercises can help strengthen the hips. - Stretching and Flexibility Exercises
Gentle stretching is essential for maintaining the range of motion in the hips. Hip stretches, such as the butterfly stretch or hip flexor stretch, can improve flexibility and prevent stiffness, a common symptom of hip arthritis. - Range of Motion Exercises
Similar to stretching, range of motion exercises like hip circles or gentle leg swings can improve joint mobility. These exercises can be done while standing or sitting to accommodate different levels of pain or discomfort.
Hip Hip Arthritis Exercises FAQ
Q: Why should I avoid high-impact exercises with hip arthritis?
A: High-impact exercises increase the force placed on your hip joints, which can worsen cartilage damage and exacerbate pain.
Q: Are there any alternative exercises I can do at home?
A: Yes! Low-impact exercises such as stationary cycling, seated leg raises, and water aerobics are great alternatives that improve mobility without putting undue strain on the hips.
Try These Hip-Friendly Exercises at Home:
- Hip Abduction
- Bridge
- Supine Ankle Pumps
- Heel Slide
- Standing Knee Flexion
- Supine Straight Leg Raise
- Short Arc Quad
- Quad Set
Q: What should I do if I experience pain during exercise?
A: If you feel sharp pain during any exercise, stop immediately and consult with your healthcare provider. Adjusting your exercise routine may help you manage pain more effectively.
Advanced Treatments for Hip Arthritis
To learn more about how to safely manage your hip arthritis, consult with Dr. Brett J. Gilbert. Dr. Gilbert specializes in treating conditions like hip osteoarthritis and offers state-of-the-art treatments, including:
- Minimally Invasive Total Hip Replacement
- MAKOplasty Robotic-Assisted Joint Replacement
- Revision Total Hip Replacement
- Outpatient Same-Day Joint Replacement
Dr. Gilbert is dedicated to helping patients find relief from hip arthritis through both surgical and nonsurgical treatments, including exercise guidance tailored to their needs. For personalized advice and treatment for your hip arthritis, schedule a consultation with Dr. Brett J. Gilbert at EmergeOrtho. You can reach us at (919) 788-8797, request an appointment online, or self-schedule an appointment.
By following the right exercise routines and avoiding harmful activities, you can manage hip arthritis effectively and maintain an active, pain-free lifestyle.
