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Hip arthritis / osteoarthritis treatment and rehabilitation exercises help video

  • Injuries
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This is an instructional video to correctly demonstrate Hip arthritis / osteoarthritis treatment and rehabilitation exercises help video

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This video’s aim is to help you if you are suffering with Osteoarthritis of the hip joint
  2. Anatomy of hip joint:
  3. Ball in socket joint between the femur and pelvis
  4. Surrounded by ligaments and muscles
  5. Has a cartilage labrum around the rim to deepen the socket.
  6. There is hyaline cartilage lining the joint
  7. Osteoarthritis is when the cartilage of the joint wears out.
  8. Symptoms include pain when weight bearing and walking,
  9. Stiffness is common first thing in the morning and after being static for too long.
  10. Weakness around the hip and reduced function can occur if the osteoarthritis is worse
  11. On an X-ray the arthritis is graded in severity as follows:
  12. grade 0 : normal
  13. grade 1 : possible joint space narrowing and subtle osteophytes (bone spikes)
  14. grade 2 : definite joint space narrowing, defined osteophytes and some (degeneration)sclerosis, especially in acetabular ( socket) region
  15. grade 3 : marked joint space narrowing, small osteophytes, some sclerosis, cyst formation and deformity of femoral head and acetabulum
  16. grade 4 : Gross loss of joint space with above features plus large osteophytes and increased deformity of the femoral head and acetabulum
  17. The most common place to feel pain relating to arthritis of the hip is in the groin area but can also cause pain into the lower back, the glutes and down the leg.
  18. Mild to moderate arthritis can be treated conservatively, without surgery.
  19. Exercises are able to help your symptoms
  20. The flexibility exercises should be pushed into discomfort while performing them but should generally make you feel better and looser afterwards.
  21. The strengthening exercises should be pain free or should not increase your pain during or after.
  22. If you get worsening symptoms or are unsure, then initially reduce the push into the discomfort and if this isn’t enough then stop altogether and consult your Physiotherapist
  23. Flexibility exercises:
  24. The first exercise is single knee hugging
  25. Lying on your back, bring one knee up towards your chest, grab your knee and pull it up so you feel a stretch. Hold for 20 seconds. Now swap and repeat with the opposite leg.
  26. Next bilateral knee hugging
  27. Lying on your back, bring both your knees up towards your chest, grab your knees and pull them up so you feel a stretch.
  28. Hold for 20 seconds.
  29. Next extensions in lying
  30. Lying on your front in a press-up position. Use your arms to push up so that your lower back arches and your pelvis remains on the ground.
  31. Go as far as is comfortable and hold for 20 seconds then slowly lower back down.
  32. The next exercise is hip flexion adduction/abductions
  33. Lying on your back, bring one knee up towards your chest, grab your knee and pull it up so you feel a stretch. Next roll your knee from one side to the other. Continue this movement for 20 seconds. Now swap and repeat with the opposite leg.
  34. The next exercise is hip external rotation
  35. Lying on your back, bring your right knee up towards your right shoulder with your right hand on your knee. Maintaining this position take hold of your right ankle with your left hand and pull it round towards your head. Hold for 30 secs. Now swap and repeat with the left leg.
  36. The next exercise is hip internal rotation
  37. This one is a less aggressive stretch and there are also other ways of stretching this movement.
  38. Lie face down and bend both of your knees to right angles. Now allow you feet to move apart using gravity to gain a stretch. Hold for 30 seconds.
  39. Strengthening exercises
  40. The next exercise is glut strengthening “the clam”
  41. Lying on your side, feet together, knees and hips bent and knees together. Slowly lift your top knee off the bottom one as far as you can but being careful not to roll body at all then lower down. Repeat 15 times or till fatigue then change and do other leg.
  42. The next exercise is bridging
  43. Lying on your back, put your feet flat on the floor with your knees bent to 90 degrees. Lift bottom of the ground till straight and lower back down. Hold at the top for 5 secs and repeat 5 times or till fatigue.
  44. The next exercise is knee pivots
  45. Lying on your side, feet together, knees and hips bent and knees together. Slowly lift your top leg off the bottom one. Now the aim is to keep the knee of your upper leg in the same spot in the air so that you pivot around it. Next lift your heel up towards the ceiling. Now lower the heel down as far as you can maintaining the same knee placement in the air and without rolling back with your body. Repeat 15 times or till fatigue on this side then swap and repeat for the opposite leg.
  46. The next exercise is heel pivots
  47. Lying on your side, feet together, knees and hips bent and knees together. Slowly lift your top leg off the bottom one. Now the aim is to keep the heel of your upper leg in the same spot in the air so that you pivot around it. Next lift your knee up towards the ceiling without rolling back with your body. Now lower the knee down as far as you can maintaining the same heel placement in the air. Repeat 15 times or till fatigue on this side then swap and repeat for the opposite leg.
  48. All of these exercises need to be done at least 3 times each day. Ideally little and often.
  49. Remember Osteoarthritis is not curable but the symptoms can be managed and improved.
  50. It takes a few weeks to increase the flexibility and several months to increase strength so give it time and persevere.
  51. Obviously there are many more exercises that you can do but the ones in this video are a good starting point.

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