Three stretches you can use for hip arthritis

Hip arthritis patients often develop tense muscles in their legs, buttocks and lower back, and these tense muscles can further decrease hip range of motion (ROM) and increase pain. 

There are specific stretches that people can do for the muscles affected by hip arthritis. Having this information can be very helpful since nearly 19% of men and almost 29% of women in the U.S. develop hip osteoarthritis in their lifetime. A physical therapist can help you learn how to perform therapeutic stretching exercises designed to be helpful for hip arthritis. Some of the exercises that your therapist may show you include options like the: 


1.  Tensor fasciae latae (TFL) stretch

Purpose: This hip arthritis stretch is designed to reduce tension in the TFL muscle in your hip; it can also help improve gluteus maximus flexibility. 

How to do the TFL stretch: 

  • Stand next to a wall to help maintain your balance. 
  • Cross the leg that’s closest to the wall behind your other leg. 
  • Slowly lean your hip toward the wall until you feel a stretch in your hip. 
  • Hold this stretch for 20 to 30 seconds. 
  • Face the other direction, and repeat the stretch on your other leg. 
  • Stretch each hip two to three times. 


2.  Lying hamstring stretch

Purpose: This stretch for hip arthritis targets the hamstring muscles in the backs of your thighs. 

How to do the lying hamstring stretch: 

  • Lie down on your back on the floor. To increase your comfort, you can place a yoga mat under you. 
  • Bend both knees so that your feet are flat on the floor. 
  • Bring one knee up toward your chest, and wrap your hands around the back of your thigh.  
  • Slowly straighten your leg and use your hands to lightly pull your leg back toward your chest until you feel a moderate stretch in the back of your thigh. 
  • Hold this stretch for 20 to 30 seconds. 
  • Switch legs and stretch your other leg. 
  • Repeat the stretch two to three times for each leg. 


3.  Knee-to-chest stretch

Purpose: The knee-to-chest stretch is helpful for hip arthritis because it targets muscles in the buttocks and lower back. 

How to do the knee-to-chest stretch:

  • Lie down on the floor with your face toward the ceiling. Use a yoga mat to provide additional comfort if needed. 
  • Place both feet flat on the floor so that your knees are bent. 
  • Slowly lift your right knee up toward your chest. 
  • Wrap your hands around your thigh just above the knee. 
  • Slowly pull your knee toward your chest until you feel a stretch in your buttock and lower back. 
  • Hold this stretch for 20 to 30 seconds. 
  • Switch legs and stretch your other side. 
  • Continue to stretch both sides until you’ve done two to three total reps per side. 

Find more than stretches for your hip arthritis at Continuum Wellness

Keen to find more treatment options for hip arthritis than just stretches? Our team at Continuum Wellness is ready to help you find effective treatment techniques for your hip arthritis. We can do a free screening of your hip to learn what hip arthritis symptoms are affecting you. Then, our physical therapists can create an individualized therapy plan for you that’s designed to reduce pain and improve joint ROM. You can even sign up for virtual therapy or at-home care sessions that allow you to get treatment right in your own home. 

Contact our team today for more information about our hip arthritis treatment services or to schedule an initial appointment. 

For more information, Contact Us Today.

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