Manage Your Hip Osteoarthritis (Best Exercises)
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- čas přidán 21. 05. 2024
- If you're looking to manage your hip osteoarthritis, this video is for you! Learn the best exercises and physio techniques to help with hip pain and strengthen your hip muscles.
If you are looking for FREE, physio led workouts for adults 55+, then sign up to Be Mobile Online. You can access strength, cardio, balance workouts and more by clicking here: bemobile.physio/start-exercis...
Tell us what strategies have helped your hip osteoarthritis. Has exercise been one of those strategies?
If so, what type of exercise has helped you?
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Hi, you've requested comments about what helps with my hip discomfort, so here goes! In the morning, while still in bed, lying on my back, I bend one knee, pull it into my chest, then grab it with my hands and do 20 circular movements in one direction. Then switch and do 20 in the other direction. I then repeat with the other leg. If I take the time to do this, i am so much more agile and without pain. i can almost run down my stairs. Not sure if this would be recommended for everyone, but for me, it's great. Thanks for all the wonderful information, and most of all for so generously sharing it with the world! ( in Canada here). Love your fun spirit as well.
It sounds like you are responding well to movement. Keep up your great routine, and we hope to continue to help you along the way. Thanks for the message!
@@bemobilephysio Thanks for replying! Nice surprise. i am in my early 80s, so i really "get' that you have to use it---or lose it!!
Wow great exercise suggestions. I'm a new hip sufferer, and trying to hold off the onset of osteo-arthritis (perhaps I'm too late). I'm going to make up a poster and do some of these exercises at my desk whenever I'm on a boring phone call or need a break! Thanks guys
That's a great idea! Feel free to let us know how you go with your exercises. Best of luck!
Than you for wonderful exercises I have step ups I love them
You are so welcome!
Thanks for this video - I have found the step ups have helped immensely and I can use stairs a lot easier - you guys are fantastic
It sounds like you are off to a strong start! Keep up the good work :)
These five exercises are brilliant. Thanks
Glad you like them!
Thank you for the info and exercises and while hip OA not an issue has sent me on the hunt for knee OA video 😂
Here is a video of ours, all about knee osteoarthritis - czcams.com/video/yQg2LBKoyfM/video.htmlsi=DpliFacrmBXCS5hG
Hi thanks for sending hip OA exercises - really helpful and so positive x
You're so welcome, we're glad to be of help!
Thanks heaps absolutely spot on very helpful
Glad to be of help, thanks for watching!
Another great video. I had really bad sciatica a couple of years ago, and do most of these exercises in my regular routines. Will add the standing hip adduction.
That's great! Keep up the hard work there :)
Exercise video, thank you!
More to come!
Thanks 🙏
You are welcome!
Thank you so much for all of this information. I was recently diagnosed with hip osteo and also some osteopenia. I stopped doing my tap dancing thinking that this was not good for it, however, I am back now and find that I am really enjoying the tap dancing and this has helped with movement and stiffness. I am back now doing the exercises after a break and this has really helped.
Tap dancing is a great way to increase your overall physical activity levels and introducing impact work for your bone density. Strength training can really help compliment this as well, and we are glad to hear that exercises are helping you feel better.
I’ve been using a tens machine on my hip and I’ve found it’s really worked on the pain
That's great to hear. Modalities like this can help alleviate symptoms for certain individuals but we know that they do not improve tissue capacity to tolerate greater movement and load. We do recommend that you couple your routine with an exercise regime to get the best of both worlds.
Excellent..thanks extremely informative ..
Glad it was helpful!
Great video…thanks for sharing
Thanks for watching!
Thank you very much for these exercises, but even more for the explanations and clear instructions! I haven't been diagnosed with hip osteo, but your descriptions fit me perfectly. And i have been given most of these exercises before, but never with such clear explanations, or instructions. 10 - 15 reps, 3 sets, 2 x per week. Just what i needed. Thank you very much. Jill.
Thanks so much for the feedback, it's great to know that we can be of help to you. Keep up the hard work, and do let us know if you run into any questions.
hi, your exercises are so good, I struggle with my knee replacement too. I go to pilates and yoga, but have to adjust some exercises, kneeling is difficult, I really like yr exercises, thanks from uk
Thanks so much for the feedback, we're glad you are enjoying our exercises. Modify them as needed, and challenge yourself to progress slowly at your own pace.
A great video guys! Well done! (Not used to Jack not joking around). 🤣
Glad you enjoyed it, we hope you can get used to Jack as well :)
15:53 thanks for another great video. It was really interesting, especially about the diagnosis. I’m scared to start any exercise other than walking and swimming because when I do it always affects my back. The standing hip abductor exercise would be a real problem for my back and the bridge a bridge too far but I need to start somewhere. You have given me many options and variations to try. Just need to do them now! Thank you 🙏 🙏🙏
Remember that tolerable pain doesn't always mean further harm, and yes finding the right starting point is important so that you can focus on staying consistent and slowly progressing over time. Best of luck and do feel free to ask us any questions.
Excellent video, informative & practical! Things I've struggled with are stairs, getting out of car after long trip, standing from sitting, getting up and down from floor, putting shoes and socks on. Would it be what's making it impossible to ride a bike now. I get a pain in front of hip/thigh? Then can't put weight on that leg. Thanks guys! Great help.🙂
It's important to find a good starting point with your exercises, so that you can focus on staying consistent and progressing slowly over time. Your body will adapt and improve in its capacity to handle greater movement and loading.
This is a great video. I have done the 8 week Strength Course. I am 6 months after a left hip replacement. I had a home visit once a week from an excellent Physio
who really helped me doing the exercises properly and I have been wondering just what to do now. My right hip is a bit dodgy so I will continue with these. I also try to walk about a kilometre a day. How long should I continue with the exercies?
Thanks for the message! You can continue with the exercises (and progressing them as needed) indefinitely, as ongoing movement and loading of your joint will always be beneficial.
I’ve had a replacement 6 weeks ago. Hurrah! No more pain! One exercise you didn’t mention is the sit to stand. I stopped being able to do this for a couple of months just before the op. It has really helped me to know what to do to get strong again. I used to do all these exercises you mentioned until I could no longer tolerate the pain! It was an MRI that proved I really needed help. I’m recovering really well because of doing your videos and exercises. Thankyou. I’m looking forward to caravanning and walking freely etc.
This is so helpful to me. My symptoms are definitely getting worse and I (stupidly) feel that it’s my fault! Great to read that others go through the same thing.
That's so great to hear! Yes, the sit to stand is another great exercise to improve lower body strength and pain tolerance. Congratulations on all the progress you've made so far, and we hope that we can continue to help you better achieve your fitness goals. Keep up the hard work!!
I was surprised at the difference between the left and right leg when doing the split squats, gives me motivation to strengthen the weaker side.
Asymmetry is common and nothing to be alarmed about, but it's a great idea to train both sides to get stronger overall :)
Could you please make a video for help with pain at side of the (knee T band)
I have pain there and really sore at the top of my thigh bone thanks!
Whatever the cause of your knee pain, it is important to find ways to keep being physically active. Staying consistent with your exercises is likely one of the best things you can do to help it - exercise can help decrease pain tolerance and improve overall capacity for moving and loading.
This is a good video to start, take a look here: czcams.com/video/rvPrvAz3u_I/video.html
Are these exercises useful for preventing Hip OA?
Absolutely! Moving and loading the joint can help even if you don't have osteoarthritis.
I have torn tendons and have been told to strengthen my gute muscles. Are these activities suitable for this purpose?
Certainly. Many lower body exercises will involve your glutes in some way. Use your symptoms as a guide to ensure the exercise is tolerable but also challenging.
Is it ok to do these exercises everyday?
Initially, it will be well tolerated to perform them on most days. As you grow stronger and make these exercises more difficult, you can space them out throughout your week (e.g., performed every other day) to ensure that you recover well.
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Thanks for the support!