For any person with hip osteoarthritis the word ‘exercise’ is kind of a nightmare. It feels unbearably painful to exercise when you have hip osteoarthritis. However, regular exercise is the only way to reduce pain and improve movement without taking drugs.
If you are scared of conventional exercises, you may consider taking hydrotherapy, also known as pool therapy or aquatic exercise. Hydrotherapy or water exercise includes stretching and strengthening exercises, range-of-motion exercises, and aerobic or endurance activities. Since water provides reduced weight bearing forces than land exercise, for hip osteoarthritis patients hydrotherapy does a miraculous job. And, above all, hydrotherapy is much less painful than any exercise performed on land.
Download Exercise Program Below
1. Side shuffle walking
Side shuffle walking in water warms up hip flexors, quads and gluts. For hip osteoarthritis it is the best exercise to get started with. It works as a sort of warm up session during hydrotherapy. It is recommended doing this for 180 seconds in 3-5 continuous phases.
2. Walking forwards
Keep your body straight and start stepping forward slowly through the water. Don’t hesitate to stretch your legs fully. In no time you will start feeling better. Do this continuously for 180 seconds, in 3-5 repetitive phases.
3. Walking knee hugs
It might feel a little bit painful to raise your knee in the first place. Nevertheless, slowly move your knee and try making it horizontal to your body. Repeat this for 180 seconds and complete a total of 3-5 sets.
4. Glut stretch against wall
Do this for both feet respectively. Before stretching your legs get your back against the wall. This needs to be done in chest depth water. Hold each leg in the glut stretch position for 10 seconds and repeat this 3-5 times.
5. Front to back leg swings
At first, stretch your leg forward and then slowly bring it back. Do the same 10 times in over 3-5 sets. There should be a 30 second gap between each set.
If you have decided to go for hydrotherapy and been green signalled by your physician, then you should seek advice and guidance from a professional physiotherapist. At Bardon Physiotherapy, we have the most experienced and skilled physiotherapists ready to help you with hip osteoarthritis. Our physiotherapists provide specific treatment based on a thorough evaluation done on patient’s condition.