Fitness Tips for 55+ Podcast - Episode #8: Top 3 Exercises for Arthritic Hips

Living with arthritic hips can be challenging, impacting your mobility and overall quality of life. However, incorporating targeted exercises into your routine can help alleviate pain and strengthen your hips, making daily activities easier. In this guide, we'll explore the top three exercises recommended by experts to address arthritic hip discomfort and enhance hip strength.

Hip Flexor Stretch

The first exercise on our list is a gentle yet effective stretch aimed at relieving tension in the hip flexors. This stretch helps improve flexibility and mobility in the hips, providing relief for individuals with arthritis.

1. Find a stable surface such as a chair, ottoman, or step.

2. Identify the hip that is causing discomfort and place it on the elevated surface.

3. Using one or two hands, gently guide the knee of the affected hip outward, away from the body.

4. Lower your chest towards the elevated knee, feeling a deep stretch in the hip area.

5. Hold the stretch for 30 to 60 seconds, allowing the muscles to relax and elongate.

6. You can gently oscillate during the stretch to increase flexibility.

7. Repeat the stretch on both hips as needed.

Hip Thrust

The hip thrust exercise is excellent for strengthening the muscles surrounding the hip joint, promoting stability, and reducing pain. Performing hip thrusts regularly can help improve hip strength and function, reducing discomfort caused by arthritis.

1. Find a sturdy surface with padding, such as the edge of a couch or ottoman.

2. Lie on your back with your feet flat on the ground, knees bent.

3. If desired, add resistance by placing a weight, such as a dumbbell, on your hips.

4. Slide your body towards the edge of the surface until your mid-back rests against it.

5. Keep your feet hip-width apart and your arms relaxed by your sides.

6. Lower your hips towards the ground, then thrust them upwards as high as possible.

7. Squeeze your glutes at the top of the movement, engaging the muscles around the hips.

8. Slowly lower your hips back down and repeat for the desired number of repetitions.

Leg Raises

Leg raises are a simple yet effective exercise for targeting the hip flexors and strengthening the muscles supporting the hip joint. Leg raises help to improve hip stability and flexibility, contributing to reduced pain and improved mobility in individuals with arthritic hips.

1. Lie flat on your back on a comfortable surface, such as a yoga mat.

2. Keep your arms relaxed by your sides, palms facing down.

3. Engage your core muscles to stabilize your lower back against the floor.

4. Lift one leg off the ground, keeping it straight, and raise it towards the ceiling.

5. Hold the position briefly, then slowly lower the leg back down to the starting position.

6. Repeat with the opposite leg, alternating sides for the desired number of repetitions.

Incorporating these three exercises into your daily routine can make a significant difference in managing arthritic hip pain and enhancing hip strength. Remember to start gradually, listening to your body, and consult with a healthcare professional before beginning any new exercise program, especially if you have existing health conditions. With consistency and patience, you can enjoy greater comfort and mobility in your daily life despite arthritic hip challenges.