Exercise for Arthritis Aging Hip Knee Arthritis Exercises
My name is John Andraka. I am a physical therapist,and I would like to demonstrate a few non weight bearing or minimally weight bearingexercises which would be beneficial for a client that comes to our facility with a diagnosisof arthritis. We have our patient here who will be demonstrating a few of the exercises.The first one I would like to show is a straight leg raise. So straighten your leg out. I'mgoing to have you tighten up this muscle here. We're going to lift your leg up about evenwith the other side. We want nice slow controlled movement, up and down. This works you quadricepsmuscles and your hip flexors as well. If we wanted to increase the intensity of this,we could obviously throw an ankle weight on
his ankle to increase the muscle activationor the muscle force required to do the activity. O.k. let's have you bend this leg up. Nextexercise is going to be a bridge. So we'll have your feet about shoulder width apart.Cross your arms across your chest and lift your hips up off the table. I'm going to haveyou hold that position for about five seconds. So this exercise is working the quadriceps,the hamstrings, and the hip extensors and also we're getting some back extensor activationas well. Benefits of strengthening around the joint is to increase shock absorptioncapability of those muscles and, thus, taking the stress off of the joints. And mainly we'retargeting the hips and the knees with this
exercise. The last exercise I'd demonstrateis a side leg raise. So if we can have you lay on your left side, Bob, we're going toroll your hips forward and let's bring your leg up and back and then back down. If youlook at the direction of the muscle fibers, they run in this direction here so we almostwant to come up and back with the exercise and then back down. So this is strengtheningyour hip abductors which are on the outside of your hip. And those are the three exercisesthat I feel are most beneficial for a patient with hip and knee arthritis.Thank you very much.
Hip Arthritis Stretches Exercises Ask Jo
Hey everybody, it's Jo. Today I'm gonnashow you some hip arthritis stretches and exercises, so let's get started. The first exercise is gonna be a hip flexion exercise. Just seated in a chair. Make sure you backis nice and straight, nice and comfortable. Knee at about a 90 degree angle and your hipat about a 90 degree angle. Then just bring your knee straight up towards the ceiling,this way. And then slowly come back down. Make sure you're going slow and controlled.Going fast is just using momentum and you really want to use those muscles. Nice andcontrolled. Nice and slow. Start off with
about 10 of these. Then if it gets easy whenyou you get up to 2025, you can add an ankle weight and then start back down to the lowerreps. The next exercise is a sit to stand. So you're just gonna stand up and then slowlysit back down. With this, again, be controlled. Don't just jump right up and then come down,you want to control those muscles. So leaning forward a little bit to shift your weight,then come up and then slowly come back down. If you need to sit all the way down, that'sok, but if you can, just kind of tap the chair and then come back up. Make sure you kneesare staying behind your toes by sticking your bottom out. So it's not coming straight downlike this, but sticking the bottom out and
then coming back up. So again, just startingwith about 10 of these and then working your way up to 20 or 25. So now I'm gonna get downon the ground and show you some more. A lot of times when we have hip arthritis, we endup bending forward to kind of protect those hips. And then those hip flexors end up gettingtight, so you want to stretch those out. Get yourself kind of in a lunge position withthe knee down that you want to stretch that side. And then the other one out in frontof you. Make sure your toes stay forward, your back stays upright. And then just leanforward and you should feel a stretch right through here. So hold that stretch for about30 seconds. Come back and then stretch again.
If you're on a harder surface, you might wantto put a pillow under your knee so you're not getting so much pressure through yourknee. But make sure you're not bending forward cause then that's taking away from the stretch.Keep your back nice and upright and then stretch forward. Three of those, 30 seconds. Alrightso now we're gonna get on the ground. Now you're gonna do some hip abduction exercisesin the supine position or lying on your back. With these exercises, you really want to tryand keep your toes straight up and down. A lot of times people want to turn that footout, especially with the hip arthritis. People tend to go out this way. But try to keep itup and down. All you're gonna do is lie down
flat, and then just slide your leg out a littlebit and come back in. Be nice and relaxed, and see how I'm keeping my foot up straighttowards the ceiling. Now sometimes people want to do that, but then you're not workingthose outer muscles. So keeping it up, sliding out with those toes up, coming back in. Youcan just start off with about 10 of these and kind of work your way up to 20 25, andif those become easy, then you don't need to do this exercise anymore. The next exerciseis what we call clam shells. Clam shells even though the look easy, they're actually prettytough. You're gonna put you knees together. And your legs on top of each other. Kind ofperpendicular to the ground. So keep your
hips up. A lot of times people want to rollthem back lie this, but you want them straight up and down to the ground. Pull your kneesup in a bent position, still on top of each other, and then you're gonna open up likea clam shell, and then slowly come back down. So see how my hips want to roll back, buttry and keep them straight up and down. You don't have to make a big opening, but youwant to make it nice and controlled without rolling those hips down. So again, you canstart off with about 10 of these. Work your way up to about 20 25. If they become easy,then you can put a weight around the top of your leg, or you can use a resistive bandto get a little more resistance doing those.