Hip osteoarthritis (or degenerative joint disease) is a chronic condition that causes the articular cartilage to break down. When left untreated, it can cause pain and loss of mobility in the hip joint.

Treatment for this condition can include medication, staying active and physical therapy. Stretching exercises are a great way to help keep muscles around your hip strong and flexible. That’s why they’re often used in hip osteoarthritis physical therapy plans. If you have hip osteoarthritis, it’s important to stretch the muscles surrounding your affected joint regularly.

There are many different types of exercises and stretches for hip osteoarthritis that you can do to keep your muscles strong and flexible. However, it’s important to talk with a medical professional, like a physical therapist, before starting any new exercises so you don’t hurt yourself.

4 stretches for hip osteoarthritis that may help relieve some of your hip pain:

1. Standing hip flexor stretch — Stand upright and step back with your affected leg, placing the foot flat on the floor. Next, rotate your hips forward and in the direction of the painful hip. Then, bend your knees slightly and keep pushing your hips forward slowly until you feel a stretch at the front of your hip. Hold the stretch for 15 to 30 seconds. Switch legs and stretch your other hip; then repeat the stretch until you complete three reps on each side. 

2. Knee to chest stretch — Lie on your back with your legs extended straight out on the floor and arms at your sides. Pull one knee toward your chest by grabbing the thigh or shin with both hands. Hold for 10 seconds; then relax and repeat on the other side. Perform the stretch four times per leg. Repeat this stretch two to three times per day.

3. Standing hip stretch — This is an easy stretch that you can do while standing in a doorway. Simply move your non-affected leg out to the side; then lean into the doorway until you feel a gentle stretch in your hip. Hold for 10 seconds and repeat on the other leg.

4. Figure four stretch — This stretch is also quite simple and can be done while standing or sitting down. You will want to cross one leg over the other and gently pull it toward your torso until you feel a stretch in your buttock and hip. Hold for 10 seconds and then release. Repeat as needed.

Need more than hip osteoarthritis stretches? Rehab Access PT can help

Our Rehab Access Physical Therapy team can show you how to do many helpful stretches for hip osteoarthritis. But that’s not all they can do for your hip pain. They can do a free screening on you to uncover other ways to ease your symptoms. They can also build you a unique physical therapy plan intended to help you better manage your pain and help prevent it from interfering with your daily activities. 

Contact our team today to learn more about our hip osteoarthritis treatments or to set up a free screening.