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Exercise daily – This article will discuss the world’s most common condition in older adults, males, and females, Arthritis. The pain and softness of the common areas in which Arthritis can occur are hips, joints, and back. We will also tell you what is the best exercise for arthritic hips.
So, If you are interested in this topic, let’s dive in.
WHAT IS ARTHRITIS?
Arthritis means swelling or inflammation of the joints(one or more). It is a common type of disorder that can ultimately restrict a person’s movement and may limit their activity. Arthritis has different types and symptoms and effects depending upon each type.
Common areas of the arthritis attack include
- Feet
- hands
- Hips
- Knees
- Lower back
The disorder usually occurs in adults, but there is no limitation that it can not occur in men, women, or children(of any age).
TYPE OF ARTHRITIS
| TYPE | DESCRIPTION |
| Osteoarthritis (OA) | It is the most common type of arthritis. It is also known by the name of “wear and tear” arthritis or “degenerative joint disease”. It frequently occurs in the knees, hands, and hips. |
| Fibromyalgia | Fibromyalgia pronounced as fibromyalgia is a condition that causes pain all over the body, sleep problems, fatigue, and often emotional and mental distress. Proven by studies that people who are facing fibromyalgia are more sensitive to pain than those who are not. |
| Rheumatoid
arthritis |
RA is an immune disease, meaning that your immune system attacks the healthy cells in the body by mistake causing the affected parts to swell. RA mostly targets the joints in the hands, knees, and wrists. |
| Gout | Gout is another inflammatory arthritis form that causes immense pain. It usually affects one joint at a time. In this disorder, there are times when the symptoms may get worse known as flares, and times when there are no symptoms called remission. |
| Childhood Arthritis | Arthritis in children is called childhood arthritis or juvenile arthritis. The most common type of nonage arthritis is juvenile idiopathic arthritis( JIA). This type of arthritis can beget endless damage to the joints.
This disease can have permanent marks of effect on the joints and can lead to child disorder. |
| Ankylosing Spondylitis | This is a disease that can cause the bones in the spine to diffuse with time. This fusing will make the spine less flexible and can result in a hunched posture. |
| Psoriatic Arthritis | Psoriatic arthritis affects some people who have psoriasis (a disease that causes red patches of skin topped with silvery scales). |
| Reactive Arthritis | This arthritis is a type of joint pain that gradually leads to swelling due to the infection in other parts of the body. This type of arthritis usually affects the knees, ankles, and feet. |
SYMPTOMS OF ARTHRITIS
The symptoms may vary depending upon the type of arthritis, but the common symptoms found are:
- Pain
- Stiffness
- Swelling
- Redness
- Decreased range of motion
What Is The Best Exercise For Arthritic Hips?
So, here are some exercises that you can try to rehabilitate the disorder because arthritis pain needs exercise to calm down.
MUSCLE STRENGTHENING EXERCISES
Purpose: Muscle strengthening exercises are used to strengthen and stabilize joints.
BRIDGING:
- First, Lie back and keep your knees bent and your feet flat on the floor.
- Now slowly lift your pelvis and lower back off the floor.
- So, hold for 5-7 seconds and return to the previous position.
HEEL TO BUTTOCK EXERCISE:
- First pull your heel up toward your bottom by bending your knee.
- So, make sure your knee is pointing toward the ground.
- Now, repeat this position.
HIP EXTENSION:
- Hold on to a chair keeping your knees straight.
- Now slowly move your leg backward and then clench your buttock tightly.
RANGE OF MOTION OR FLEXIBILITY EXERCISES
Purpose: The flexibility exercises aim to ease the stiffness in your hips and how well you move around.
- DOUBLE HIP ROTATION:
Lower your knees slowly to the left, lowering them towards the ground. Rotate your head, now face right, while keeping your shoulders against the floor. So, keep the stable position for about 30 seconds, and then return both the knees and the head to the starting position.
- KNEE TO CHEST EXERCISE:
You should lie on your back with your knees bent and feet down on the floor for this exercise. Now grab one knee and pull it towards your shoulder. Keep the position for 5-7 seconds, and then let go. Now similarly, do it for the second knee.
- STANDING HIP FLEXOR STRETCH:
Hold onto something for support, like a wall or chair. Put one foot forward and make sure your feet are hip-distance apart. Now bend the back leg and then slowly the front knee, maintaining the right position. Remember not to extend your front knee more than your front toes.
AEROBIC EXERCISES
Purpose: The aerobics exercises tend to reduce weight, concluded as providing less strain towards the hip joints.
- WALKING:
It is evaluated that walking is one of the best exercises for hip arthritis. Walking boosts blood flow to your cartilage, providing the nutrients necessary to cushion the ends of your joints. Startup by giving at least 20 mins to walk. It will help to cure the disorder.
- WATER AEROBICS:
Water exercises such as swimming are effective exercises for hip arthritis. It provides natural resistance to your movement. It helps relieve pressure off the hips, making your muscles strong.
WHAT EXERCISES ARE GOOD FOR ARTHRITIS IN THE KNEE?
Following are some exercises that are recommended for arthritis in the knees.
- MUSCLE STRETCH:
Lie on your back with a rolled towel under your legs and ankle. Bend the other leg at the knee. Use the muscles of your straight leg to push the back of your knee towards the bed or the floor, depending on what you are lying on. Hold for a slow count of five.
- LEG STRETCH:
Sit on the floor with your legs straightened for this exercise. Slowly move one knee towards your chest with the foot sliding on the floor.
Move the knee towards your chest until you feel a stretch, then hold the position for some seconds and straighten your leg as far as you can. Do the same for the other leg. So, repeat 10 times for each leg.
STRAIGHT LEG RAISE:
- Lie down on the floor or the bed.
- Now bend one knee and keep the other knee straight.
- Now lift the straightened knee a foot up for 5 seconds and then lower it. Do the same for the other knee. Repeat five times.
- STEP UPS:
Step onto the bottom step of your stairs. Now bring up your left foot, step down with your right foot, followed by your left foot. Repeat the exercise until you can’t do it anymore.
- SIT STANDS: As visible by the name; this exercise may require a sitting spot such as a chair. Sit on the chair and then stand and repeat the procedure; make sure your movement is slow and controlled.
Products EDM Recommended:
1. Chiropractic Pillow Neck Stretcher:
Description:
It is a neck and shoulder pain reliever that can relieve your shoulder pain in just 10 minutes. It is also very effective for a stiff neck. But you can’t use it as a normal pillow. At first, you will get t problem with that but once you will get used to this you will feel better.
Pros:
It will need 2-3 days to get used to this neck stretcher.
It is affordable.
Cons:
It is not a comfortable option.
2. Voltaren Arthritis Pain Gel:
Description:
It is a topical gel for arthritis pain. It reduces stiffness, aches, and pain on the arthritis area. Many doctors recommend it for pain relief.
Pros:
- It is affordable.
- It treats the pain rather than masking the pain.
- It has a mild aroma in it.
Cons:
It has a very little amount of gel in the tube.
3. Comfy temp Electric Heating Pad:
Description:
It gives the best heat therapy to your back, shoulder, neck and hands. This heating pad soothes the pain very effectively. It is an electrical heating pad that gives you constant heat. The heating pad is made up of comfortable velvet stuff that gives you constant heat.
Pros:
- It a multiple heat options which help you to set the temperature and time according to your need.
- It is very soft and warm and easy to use.
Cons:
It is not an affordable option.
COMPLICATIONS
Some arthritis, particularly in hands and arms, can make it demanding for you to carry out daily tasks. Some can also prevent you from walking comfortably and sitting straight. In some cases, joints may also gradually lose their alignment.
So, you should avoid running on uneven surfaces, aerobics, basketball, and tennis if you are suffering from any time of arthritis.
What Is The Best Exercise For Arthritic Hips? FAQs:
-
What Is The Best Exercise For Arthritic Hips?
There are many exercises that you can try if you have arthritic hips. These include bridging, heel-to-buttock exercises, and hip extension.
2. What is the best exercise for the knee with arthritis?
There are also many exercises that you can try if you have knee arthritis. These include muscle stretch, leg stretch, and straight leg raise.
3. What works best for arthritis pain?
Many exercises and creams or products are available that work best for arthritis. But the main thing that works for arthritis is exercise, because exercise helps you to feel better. It relieves your pain. So, you can choose any exercise mentioned above according to your arthritis.
Conclusion:
It is a common misconception that you should not exercise if you have arthritis. But it is not valid. We told you what the best exercise for arthritic hips is. We also told you what the types and symptoms of arthritis are.
So, if you have any queries regarding arthritis, you can ask us in the comment section below.
