Effective Rehabilitation Exercises for Hip Joint Degeneration

Q: Effective Rehabilitation Exercises for Hip Joint Degeneration

In response to your question： For hip joint degeneration, swimming (freestyle and backstroke are more suitable) and stationary cycling are the best forms of exercise. <br>If walking is chosen as an exercise, it should be done for 15 minutes followed by a 5-minute rest, and climbi

Hip joint

My hip joint has been confirmed to be degenerative after an examination by a rehabilitation specialist.
How should I exercise for rehabilitation? For example, how long should I walk each day, and which swimming strokes are better to help slow down the degeneration of my hip joint? Also, does taking glucosamine help?

Wang, 50~59 year old female. Ask Date: 2005/12/19

Dr. Zheng Shunping reply Rehabilitation

In response to your question: For hip joint degeneration, swimming (freestyle and backstroke are more suitable) and stationary cycling are the best forms of exercise.
If walking is chosen as an exercise, it should be done for 15 minutes followed by a 5-minute rest, and climbing mountains or stairs should be avoided.
Glucosamine may provide some benefit for degenerative arthritis, so it could be worth considering.

Reply Date: 2005/12/19

More Info

When dealing with hip joint degeneration, it's crucial to adopt a rehabilitation exercise regimen that not only strengthens the surrounding muscles but also promotes joint stability and flexibility. Here are some effective strategies and exercises that can help you manage your condition and potentially slow down the degeneration of your hip joint.

1. Walking
Walking is one of the best low-impact exercises for hip joint health. Aim for at least 30 minutes of walking most days of the week. Start with a comfortable pace and gradually increase your speed and duration as your strength improves. Walking helps maintain joint mobility and strengthens the muscles around the hip without putting excessive stress on the joint.

2. Swimming
Swimming is an excellent choice for those with hip joint issues. The buoyancy of water reduces the impact on your joints while allowing for a full range of motion. Freestyle and backstroke are particularly beneficial as they engage the hip flexors and extensors without straining the joint. Aim for 20-30 minutes of swimming 2-3 times a week.

3. Cycling
Cycling, whether on a stationary bike or outdoors, is another low-impact exercise that can help improve your hip joint function. It strengthens the quadriceps, hamstrings, and glutes while promoting joint mobility. Start with short sessions of 10-15 minutes and gradually increase the duration as you feel more comfortable.

4. Strength Training
Incorporating strength training exercises can significantly benefit hip joint health. Focus on exercises that target the muscles around the hip, such as:
- Leg lifts: Lying on your side, lift your top leg straight up and down to strengthen the hip abductors.

- Bridges: Lying on your back with your knees bent, lift your hips off the ground to engage the glutes and hamstrings.

- Clamshells: Lying on your side with knees bent, open and close your legs like a clamshell to strengthen the hip abductors.

Aim for 2-3 sets of 10-15 repetitions for each exercise, 2-3 times a week.

5. Flexibility and Stretching
Incorporating flexibility exercises can help maintain the range of motion in your hip joint. Consider:
- Hip flexor stretches: Kneel on one knee and push your hips forward to stretch the hip flexor of the back leg.

- Hamstring stretches: Sit on the ground with one leg extended and reach towards your toes to stretch the hamstring.

- Quadriceps stretches: Stand and pull your heel towards your buttocks to stretch the front of your thigh.

Hold each stretch for 15-30 seconds and repeat 2-3 times.

6. Nutrition and Supplements
Regarding dietary supplements, glucosamine and chondroitin (often referred to as "維骨力" in Chinese) may help some individuals manage joint pain and improve mobility. While research results are mixed, many people report subjective improvements in joint function and pain relief. Always consult with your healthcare provider before starting any new supplement regimen.

7. Consultation with a Physical Therapist
It is highly advisable to work with a physical therapist who can tailor a rehabilitation program specific to your needs. They can provide guidance on proper form, monitor your progress, and adjust your exercise plan as necessary.

Conclusion
Incorporating these exercises into your routine can help manage hip joint degeneration effectively. Consistency is key, so aim to make these activities a regular part of your life. Additionally, maintaining a healthy weight, staying hydrated, and eating a balanced diet rich in anti-inflammatory foods can further support your hip health. Always listen to your body and consult with a healthcare professional if you experience pain or discomfort during any activity.

Similar Q&A

Effective Exercise Recommendations for Seniors with Knee Pain and Obesity

Hello Director Su, My mother had lumbar spine surgery over a year ago, and now she is experiencing knee degeneration pain and has varicose veins. What kind of exercises can she do? P.S. My mother is currently unable to stand or sit for long periods, and her walking is unstable...

Dr. Su Hongci reply Rehabilitation
Hello: If the knee joints have shown significant degeneration or if one is getting older, it is advisable to adjust the level of physical activity or consider alternative exercises, such as reducing the amount of jogging and substituting it with brisk walking. Additionally, activ...

Effective Rehabilitation Exercises for O-Type Legs: A Guide

Hello Dr. Wang, thank you for taking the time to review my situation: When I forcefully bring my feet together, only my ankles can touch, while there is a noticeable gap from my thighs through my knees to my calves. Although I have a smaller physique (160 cm / 46 kg), there is st...

Dr. Wang Zhaomin reply Rehabilitation
Exercise therapy can indeed improve bow legs (genu varum). The exercises mentioned in your letter each have their own benefits, but individual conditions vary, making it impossible to generalize. Moreover, effective assessment cannot be made through online consultations and respo...

Post-Surgery Rehabilitation for Hip Joint Injury: Effective Strategies

On February 18 of this year, I had an accident at work. I suffered a crush injury to my hip joint, and the doctor did not perform a hip replacement; instead, they used screws and plates. It has been over three months since the surgery, and there are no signs of bone necrosis. How...

Dr. Xu Zhenrong reply Rehabilitation
Mr. Yulong, you have sustained a comminuted fracture of the hip joint due to a car accident and have undergone internal fixation surgery. Currently, you are experiencing stiffness and soreness in your left thigh. I would like to address two main issues. First, there is joint cont...

Safe Exercises After Hip Dislocation: Running, Stretching, and More

In late November last year, I had a motorcycle accident that resulted in a dislocated right hip joint. After treatment by the emergency physician, the joint was successfully reduced without surgery. About a month later, I was able to walk normally, and approximately three months ...

Dr. Ye Qingnian reply Orthopedics
The hip joint has been dislocated for 9 months. While it is possible to return to normal life, it is still advisable to avoid excessive hip flexion angles and to exercise with caution to prevent avascular necrosis of the femoral head. If there is any hip pain, it is important to ...