Exercises for hip arthrosis

In the conservative treatment of hip arthrosis (i.e. without surgery), the emphasis in physiotherapy is on preserving the joint and muscle function as well as relieving overstressed structures and improving the supply to the joint and its surrounding tissue. Exercises in hip arthrosis should mobilize the joint. Especially the direction of movement abduction – the spreading of the leg, and extension – the stretching of the leg, are directions of movement that are restricted in coxarthrosis.

1st Exercise Simple pendulum movements with the leg in a standing position can prepare for the training and improve the joint mobility. It is important that during the exercise you concentrate on moving only the leg and not the upper body, otherwise the movement will come from the lumbar spine and the hip joint will not be mobilized. Swinging the leg forwards and backwards, or spreading it to the side, moves the joint head in the socket and improves joint trophics and mobility.

2nd exercise Large lungeing steps forward and to the side can also be done. 3rd Exercise For good and above all painless mobilization exercises, water gymnastics is also suitable, since the joint is not, or only slightly, stressed by the body weight. 4. exercise cycling is also very suitable for a relieved mobilization in the hip joint.

Further mobilization exercises can be found under: Physiotherapy Mobilization exercises1. Exercise In the four-footed position the gluteal muscles responsible for the hip extension can be strengthened. If there are problems with the knees, they can be supported with a cushion.

The hands should be placed under the shoulders, the knees under the hips. Now the leg is pushed backwards either in a bent or stretched state. With force, not with momentum!

The back stays straight and does not move. The power comes from the back thigh and the buttocks. If the knee remains bent backwards while stretching, it is possible that the muscles in the back of the thigh become cramped.

Then the stretched variant should be performed. The leg can be lifted 10-20 times, slowly and controlled.Afterwards the other side should be trained as well. If only one hip joint is affected, the exercise should be performed at a ratio of 3:1 or 3:2.

This means that the affected side is trained more than the healthy side. 2nd Exercise From the same position the leg can also be lifted to the side. The knee then remains bent at a 90° angle.

The pelvis should remain straight during the exercise and should not turn up at the same time. The number of repetitions is the same here. This time the abductors of the hip are trained.

There are a number of effective strengthening and mobilization exercises for hip arthritis. An individual selection for patients should be worked out during physiotherapy. Further exercises are: These exercises are described in the article Exercises in case of cartilage damage.

Further exercises can be found in the articles Hip-TEP exercises and Physiotherapy for hip pain.

Bridging,
Failure steps
Squats
Leg lifting from lateral/bellied position

In addition to mobilization and strengthening, shortened muscles should be stretched to maintain joint mobility. Muscle groups that often shorten in hip arthrosis are the hip flexors and the adductors (spreading the leg).

1st exercise The hip flexors can be stretched well in supine position. One leg is pulled towards the body (Attention! Only if there is no joint prosthesis on this side!!

), while the other leg remains stretched out on the floor and is pressed into the support. There should be a pulling in the groin. You can vary the exercise by letting the leg that is laid down hang down in the overhang (e.g. at the edge of the bed) and bending the knee.

The position is held for about 20 seconds, then released and resumed (about 3 repetitions). To see a real improvement in joint mobility, the exercise must be performed consistently over several weeks. 2nd Exercise The adductors can be stretched in a straddled long seat.

The legs are stretched on the floor while trying to grab the feet with the hands. This position is also held for about 20 seconds. Repeat the exercise 3 times.

There are of course other stretching positions for the hip muscles, which can be worked out and explained during physiotherapy. A similar exercise program also applies to patients with an endoprosthetic joint replacement. However, there are some special features to be considered.

After the joint replacement, spreading the leg should be avoided during the first few months. Passive pulling of the leg to bring it into a certain position is also absolutely contraindicated. A strong flexion is only possible again after approval by the treating physician. These special features should be individually explained and explained by the doctor and the therapist during therapy. Further stretching exercises can be found on the stretching exercises page.