Hip Osteoarthritis Exercises
Participating in an exercise program carries a certain element of risk for some people. You should consult with your physiotherapist before initiating this program to ensure your safety.
If you have any issues please do not hesitate to contact the physiotherapy department. If you feel light headed, dizzy or have issues with your breathing please contact your general practitioner (GP) immediately.
When carrying out this exercise program you may feel some discomfort at your hip. It is important that this pain does not exceed 3/10, where 10/10 is the maximal and 0/10 is no pain.
Level One
Hip abduction (supine)
In lying gently squeeze your bottom muscles together, pushing out to the side against the band
Hold for 5 - 10 seconds, repeat 5 times, 3 sets
Isometric bridge
Lying on your back with your knees bent and band around your knees. Squeeze your bottom muscles and tighten your stomach muscles. Lift your bottom off the bed until there is a straight line between your shoulders and knees. Keep your knees apart against the resistance of the band. By keeping your feet flat, digging your heels into the floor you will increase the activity in your hamstrings. Then on elevation, imagine there is a nut between your buttocks which you are trying to crush.
Hold for 5 - 10 seconds, repeat 5 times, 3 sets
Isometric clam with band
In side lying with your knees bent to 90°, in line with hips and a band around both knees. Raise the top knee away from the bottom knee without rotating at your pelvis or spine.
Hold for 5 - 10 seconds, repeat 5 times, 3 sets
Hip abduction with band
In side lying, have your bottom knee bent to 90° and the top leg straight, with the band around both knees. Lift your top leg up and back without rotating your pelvis or spine.
Hold for 5 - 10 seconds, repeat 5 times, 3 sets
Isometric wall sit with band
With a band around your knees, knees shoulder width apart and feet out from the wall. Slide down as far as you feel comfortable. Focus on keeping your knees over your second toe. As this becomes easier you can hold a weight in both hands to make it more difficult.
Hold for 20 - 30 seconds, repeat 3 - 5 times
Level Two
Crab walk
With the band around your feet assume a quarter squat position. Take medium size strides to the side and back again keeping tension on the band throughout and then change to opposite direction.
Repeat 15 steps, completing 3 sets, build to 25 times and 3 sets
Staggered Bridge
Lying on your back with your knees bent, and your effected knee bent further back. Keep your feet flat, dig your heels into the floor. Lift your bottom off the bed until there is a straight line between your shoulders and knees, to add a further challenge, imagine there is a nut between your buttocks which you are trying to crush. If this becomes easy, lift your good leg up for a single leg bridge.
Repeat 10 times, completing 3 sets, build to 15 times and 3 sets
Side plank clam
In side lying with a band around your knees and your knees at 90 ° in line with your hips and elbow directly under your shoulder. Raise your pelvis up into a partial side plank position without rotating at your pelvis or spine. Make a gap in your knees.
Hold for 5 seconds, completing 5 repetitions and 3 sets.
Sit to stand
In Sitting on a chair of appropriate height, with your feet flat on the ground, imagine you are trying to spread the ground apart. This will activate some of your lower limb muscles. Stand up without using your hands and imagine there is a nut between your buttocks which you are trying to crush, which will increase the muscle activity throughout the exercise. Slowly sit back down. As the exercise gets easier you can use a weight to make it more difficult.
Repeat 10 times, completing 3 sets, build to 15 times and 3 sets
Step up (medium)
Stand facing a step of appropriate height. Put your injured leg on the step and step up, bringing the other leg through at a right angle. Keep the movement as controlled as possible with your knee tracking over your second toe.
Repeat 10 times, completing 3 sets, build to 15 times and 3 sets
Level 3
High Step up
Stand facing a step of appropriate height. Put your injured leg on the step and step up, bringing the other leg through at a right angle. Keep the movement as controlled as possible with your knee tracking over your second toe.
Repeat 10 times, completing 3 sets, build to 15 times and 3 sets
Goblet Box Squat with band
With a band around your knees, select an appropriate weight and hold up to your chin in front of you. Perform a squat as far as you feel comfortable, by sitting back, keeping your knees over your second toes, with your back straight and body weight evenly spread over both feet. You can make this easier by doing this movement from a chair but on elevation, imagine there is a nut between your buttocks which you are trying to crush.
Repeat 10 times, completing 3 sets, build to 15 times and 3 sets
Single Leg Bridge
Lying on your back with your knees bent, lift your good leg off the bed, squeeze your bottom muscles and tighten your stomach muscles. Lift your bottom off the bed until there is a straight line between your shoulders and knees.
Repeat 10 times, completing 3 sets, build to 15 times and 3 sets
Cross over step up
Stand beside a step or box, with you unaffected side closest to it. Cross your affected leg over and step up bringing the other leg through at a right angle. Keep the movement as controlled as possible with your knee tracking over your second toe.
Repeat 10 times, completing 3 sets, build to 15 times and 3 sets
Stretches
Hip Flexors
Quads
Lateral Gluteal (including Piriformis)
Hamstrings