Osteoarthritis of the Hip - Recommended Exercises

 
 Key Points When Doing Exercises
 
  • The following exercises should be within the limits of pain.
  • Repeat the exercise 4 times a day.
  • The number of repetitions that are recommended is what you should aim for. 
  •  If you find the exercises hard to do or can only move a little way aim to build up to the total number of repetitions over a few days or even a couple of weeks. 
  
 
Exercise 1 -  Hip Flexion
 

Lie on you back and slowly bring the knee, of the affected leg, up to your chest.  Place both hands on the knee and gently pull your knee closer to your chest until you feel a tightness. Hold this position for 30 seconds then slowly return to the start position.

 

Target Repetitions = 10 
 
  
 

presented by Urmston Physio Clinic

 
   
 
 
Exercise 2 - Hip Rotation 
 

Lie on your back with your affected knee bent and your foot flat. Drop the knee to the side until you feel a gentle stretch in the groin and return to the start position in one smooth movement. 

 Target Repetitions = 10
 
 
 

presented by Urmston Physio Clinic

 
 
 
 
 
 
Exercise 3  -  Hip Abduction (Standing) 
 

Start in a standing position with your feet together.  If you cannot find your balance, this exercise can be done using a table or worktop for support.  Slowly lift the affected leg out to the side as far as it can go comfortably and return to the start position in one smooth movement. 

 

Target Repetitions = 5
 
 

presented by Urmston Physio Clinic

 
  
 
 
 
Exercise 4  -  Leg Swings
 

Stand side on to table with a hand on table for balance.  Take the weight on your good leg and bring affected leg as far forwards as is comfortable.  Then swing the leg back behind you. And continue swinging back the start position.  Keep body straight, do not lean forwards and start to develop a smooth rhythm.

Target Repetitions = 15
 
 
  

presented by Urmston Physio Clinic

 
 
 
 
 
Exercise 5  -  Sit to Stand Exercise
 

Sit on dining chair with your arms folded in front of you.  Keeping your feet together slowly stand up without using your hands and then slowly sit back down.  If this is too easy use a lower chair or try to take more weight through the affected leg.

 

Target Repetitions = 5 
 
 
 

presented by Urmston Physio Clinic

 
 
 
 
 
Exercise 6  -  Step Ups 
 

Stand facing the stairs. If you cannot find your balance hold the hand rail for support.  Using your affected leg slowly step up onto the first step then bring the other leg onto the step.  Step back down with affected leg first.  If this is too easy do not hold on to the hand rail and go as slowly as possible or use a bigger step.

 

Target Repetitions = 10 
 
 

presented by Umston Physio Clinic

 
 
 
 
 
 
Exercise 7  -  Bridging Exercise 
 

Lie on your back with your knees bent and feet flat on the bed. Slowly lift your hips off the bed as high as you can comfortably manage.  Hold for 5 seconds and gently return lower back to the start position.  Make sure the head and neck are kept straight to avoid strain on the neck joints.

 

Target Repetitions = 10
 

presented by Urmston Physio Clinic