Mobility for Stiff Arthritic Hips | Improve HIP OA PAIN

If you have hip arthritis the two main things you want to accomplish is maintaining hip mobility and decreasing overall pain.
If you have bone on bone hip arthritis pain- these exercises are for you. The best way to manage hip oa is to show you hip it can actually move without pain. These exercises led by Dr. Alyssa Kuhn, physical therapist and arthritis specialist with Keep the Adventure Alive as she helps you with the stiffness and pain related to hip arthritis. Improving flexibility in your hip is important so the joint doesn't feel so tight all the time!
Try these exercises for hip oa so you can keep your adventure alive! Don't let hip arthritis keep you down. Take action and improve the use of the hips! Follow along for this 15 minute flexibility workout. The idea is not to increase pain, stay within a comfortable range of motion. Hips can be a little sensitive so you want to find a range of motion that your joints like and not a range that flares up your pain. Try these gentle, oscillating movements for relief!
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Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

[@vivianknorr6881]

I have had pain in the front of my thigh for 20 yrs. Can't sit down comfortably at all, lay down, or drive a car. I've been to doctors, chiropractors, had a cat scan, shots in my hip, acupuncture, yoga, stretching, nothing made the pain go away and stay away, UNTIL I did your 15 min workout for hips. I AM AMAZED. I can sit down without my leg screaming in pain. FINALLY. I am so grateful I stumbled upon your video on pinterest. It changed my life!!!! Thank you...!!!!!!!!!!

[@dennistyler9852]

That’s great news. All the best.

[@janechambers9980]

Thank you! I FOUND ALYSSA months ago. My range of motion has improved significantly, and I have less hip pain, that is, when I avoid going way past my limitations--and then I pay. But I always come back and Alyssa welcomes me. Thank you.

[@arthritisadventure]

Thank you for sharing and I'm glad you've seen such an improvement! You're always welcome in the channel.

[@janetmattis384]

I'm from Jamaica you're videos are heaven sent can i get the link to the complete exercise programyou spoke about in a previous video i really want to get walking again I'm suffering with my hips and knees thank you so much!!!

[@lindagoh6222]

I am presently having a left hip pain. These exercises have helped to alleviate the pain. Thank you!

[@arthritisadventure]

You're so welcome!

[@lorrainewarena6934]

These are the best hip exercises that are SIMPLE painless and worthwhile doing. I sprained my hip and lower back wearing low heels. These exercises are the best care that i have found. A big, huge thank you ❤

[@marthasutton1133]

Amazing! I had a flare up with my hips after exercising yesterday....and I was so stiff, this workout is just what I needed feeling a bit less stiffness around my hips.. Thank you for helping me make a difference 😄with loosening those tight areas in my joints 😄

[@Maria-eo2xf]

Im so glad I found your channel. Thank you.

[@arthritisadventure]

Yay! Welcome!

[@loveisreal4296]

Thank you for focusing on taking it slow🥰 I injured myself in the gym. I tried 3 different PT’s and they all gave me exercises (although not strenuous at all) that caused pain instead of relief. In fact they seemed to be aggravated with me because I couldn’t tolerate the exercises🙃

[@sherifferdaniel1191]

Love this ! I've been doing it for a while, and it really helped. Thank you

[@mikeshan2002]

I love these videos! I alternate two different videos of Dr Kuhn every other day and it has helped my right hip pain so much! Hopefully this carries me until next summer when I have my total hip replacement. 😢

[@arthritisadventure]

I'm so great to hear you're seeing such a benefit!

[@maryanneburkhalter5901]

More challenging that it looks! Could really feel it in my hips & great for senior balance challenges!

[@arthritisadventure]

Awesome to hear!

[@sharonmitchel1377]

Excellent hip exercise for a flare up. I’m definitely using hip flexors too much for the knee touches (9:00) even though I’m trying to use the core more. But they got easier on the second round! Yay! The hip hinge initially hurt at the back of the groin, but got better as I went.

[@rodpalmer5275]

Your amazing, you have helped me a lot and given me so much hope. Thank you

[@janemason9557]

Great cards Love the paper also TFS

[@anasoto5736]

How often should I do this for tight hips. Thank you do much!

[@nerdmaid1240]

This is so useful. I'm unable to do the rotations because my arthritis is caused by misshapen hip bones in the socket, and it would click and pop painfully, but the most useful thing is not to feel the need to push myself until the stretch is felt. Giving my body the confidence is music to my ears.

[@arthritisadventure]

It’s so important!! I’m so glad you went through this video!

[@nerdmaid1240]

@@arthritisadventure update to this…I did the rotations!!! Very small but it was ok. I’m proud of my bones. 🥰

[@anasoto5736]

Thank you so much! These exercises are bringing back to life!

[@arthritisadventure]

You're so welcome! Make sure to check out the other videos.

[@gracepitt6336]

This is exactly what I needed! Thank You!

[@arthritisadventure]

You’re very welcome!!

[@Dantianblue]

Hi just found your channel. I have moderate to advanced arthritis right hip with some really reduced joint space in places. Hiking is my main interest, but I have had to curtail it a lot. I have been trying lots of quite advanced physio exercises but your approach seems promising in that you go back to basics and your exercises are so functional. I'm going to follow your 5 day workout and see where it takes me for a start!

[@arthritisadventure]

yes that is a great place to start! The 4 day challenge can also be a great place to start too! www.arthritisadventure.com/optin-568510411666634825071

[@Dantianblue]

​@Alyssa Kuhn, Arthritis Adventure Thanks. I am on holiday right now in a place where I normally do a lot of walking so it's tough not to overdo things. I have tried lots of your exercises and will look at the 4 day challenge too. Main issue currently is groin pain/top of thigh pain and stiffness yet I can walk a long way and have good strength. Its things like sitting that are problematic. It's so complex!

[@lewiscray9052]

Thank you. Would this be equally good for painful hip ossification? I had THR in 2012 but bone ossification later developed and the pain and restrictions are as bad as the original hip osteoarthritis. Thank you.

[@marthasutton1133]

had a flare up and these exercises done what I need most thanks amazing

[@arthritisadventure]

You're so welcome!

[@micheleganga1701]

Omg. These are great!!! Thank you 😊

[@thegeraldinekuss]

My left hip gave way at the beginning. Standing's complicated. Continued & got to middle, then sat down for core. OsteoArthritis stage 4 bi-lateral of hips. Will continue...

[@arthritisadventure]

the best thing to do is listen to your body which it sounds like you are doing!

[@Marjoeeddie]

Hi! Can you explain why closing your eyes makes the balancing exercises so much harder?

[@kathyparker7837]

Alyssa, been following you for a while now and was doing so well. I am 68 and in relatively good shape......until I had an accident on my bicycle 4 weeks ago. Fractured my L2, but landed on very lower back. Have continued to start over again immediately. The low back is the worst. Do you recommend any particular exercise for the abdomen that I could start? I do have osteoporosis. My plan is to go out with all my original body parts and to keep going till I can't go any more. :) Thanks for your great instruction.

[@terihoward2330]

I enjoy this exercise video. It challenges my hips, and I do find that I have to rotate the days I do this for recovery. It also seems to have awoken some pain in the big toe joint as well. So, I'm also incorporating the suggestions made in another video for adopting an anti-inflammatory diet. This seems to be helping some join pain.

[@arthritisadventure]

Wonderful!

[@lindaardito2128]

My bone on bone hip is really cramping my style. The other one is not great either. I can't tell you how glad I am to have discovered you! I feel like now I can have some semblance of normal by faithfully following your exercises.( Also got 2 TKR this year. I'm a mess!)

[@arthritisadventure]

Linda, I am so glad you're here!! I hope you can get moving again!

[@AbiodunAjiboye-nu1dd]

l love this video. One of my leg is short and second leg is long and am using sing crutches to work, what can l do to be equal without surgery Please!

[@leecromer3289]

Orthotics?

[@jaimeeaimee77]

Love it! Thank you!

[@arthritisadventure]

you're so welcome!

[@joancurts1844]

Excellent video thanks

[@arthritisadventure]

You’re welcome!!

[@ceciled2818]

Thank you so much for these videos!! What do you recommend how any times a week to do this workout?

[@arthritisadventure]

You're welcome! A structured path is in my membership, Adventurers for Life. You can learn more here. www.keeptheadventurealive.com/start. Variety is very important.

[@SeniorHiker77]

Wow audio is awesome 👌

[@arthritisadventure]

Great to hear!!

[@sherifferdaniel1191]

Thank you so much. I really enjoyed this workout ❤

[@arthritisadventure]

Glad you enjoyed it!

[@lindagoh6222]

Thank you very much!

[@arthritisadventure]

Welcome!

[@MissyToddKiana]

Just discovered you and so thankful for all your knowledge and info. 🥰Question though, I’ll be 56 in a couple months. Spent over 35 hrs teaching advanced dance- so may have worn my hip flexors more than others diagnosed w BonB in both hips. Are the first few standing exercises okay for someone who has hip flexor issues? Or should I avoid those? Currently, I cannot stand straight legged with my feet together. And when I sit (or knee is hinged), my feet will touch together but my knees do not touch together. They are about 9-10” apart. Not sure if that info helps). Thank you! Missy in FL

[@deirdrespain3886]

Thank you for these helpful exercises and suggestions. I have just found your channel and started a regular practice to ease my pain. I am worried about a long plane trip I have planned for next week so plan to do some of these stretches on the plane as not a lot of space is required. Are there any other survival travel tips I can add to this simple routine? I am interested in the free arthritis guide you just mentioned in this video to download but I cannot find the link.

[@katherineburnett7614]

I get sharp pain in my groin area. Pain comes from outer hip area into groin. Diagnosis is bursitis and osteo arthritis. How do I know it's bursitis? I have had no tests for it.

[@daviedmiller1413]

thank you for these videos. wanted to get your opinion on power plates. do you believe in them for an arthritic hip?

[@boo2263]

Hi Doctor Alyssa I have pincer hip impingement. I've just come across these exercises. Do you think they would help me. I'm always a bit unsure on something new incase it sets the pain off I end going backwards which has happened recently. I have been seeing a physiotherapist since last july when this all started. I seemed to have come to a standstill. I have less pain from last year but not progressing as in pain relief. Any advice doc is helpful 😊

[@sugashak54]

Great thank you so much

[@arthritisadventure]

You’re welcome! Hope it helped your hips!

[@Lwak01]

So they tell me I have bone spurs and arthritis in my hip. It’s not the bone spurs that are bugging my groin area but my arthritis in my hip. The exercises that you are giving us are showing us. Should you be doing those on a daily basis or is there some other exercises that that I can be doing because at this point I am far away from having any type of hits up surgery. I’ve already had an injection. I feel that all you’re doing is really nothing it’s paying free for about two months and then it goes back. it’s not that this is but pain painful, but I know it’s there. It’s more of a an annoyance than anything. Any suggestions? Yes I have been to physical therapy they gave me some exercises I do them every other day at least I try so I’m trying to get some other opinions thank you I enjoy watching your videos.

[@Lwak01]

Where are you located please

[@connieoneill1063]

Hi I just started here...I have severe arthritis in my right hip..Do you think muscles tightness and weakness have alot to do with pain? After all muscles do move the bones ...the reason I ask is because I had my left hip replaced but I'm still not real flexible...but I'm not in as much pain...just curious your thoughts

[@maryalgar8779]

Alyssa: Are these OK for me - I have a slight gluteus minimum tear and mild hip bursitis?

[@angelinanelson7486]

THE PARENTS OF ALYSSA THE DOCTOR AND SPECIALIST I WANT SAY YOU HAVE A BLESS COMPASSION AND EMPATH FOR THE PEOPLE SHE HELPS ON KZbin AND HER OFFICE TOO ITS MORE ABOUT A DEGREE ITS LISTENING SHOWING WHAT A PERSON GOING THROUGH IN THEIR LIVES EVEN THOUGH WE ARE NOT THERE WHERE YOU ARE TO HELP PEOPLE WITH OSTEOARTHRITIS JUST KNOW YOU ARE GREAT BLESSING AND ALYSSA PARENTS YOU HAVE BLESS DAUGHTER AND MANY MORE BLESSING COME TO HER WHAT SHE DOES FOR PEOPLE AROUND THE WORLD AND GLOBE IF SOMEONE GET INTO ANY MEDICAL SCHOOL OR WHATEVER THAT MIGHT BE YOU HAVE TO HAVE EMPATH AND PATIENCE COMPASSION FOR YOUR PATIENTS AND UNDERSTANDING,LISTENING BECAUSE I FROM THE OLD WHEN DOCTORS BACK IN THE DAY WHEN HAD PATIENCE WITH THEIR PATIENTS

[@arthritisadventure]

Thank you so much for the kind words! I also appreciate the support of the channel.

[@thegeraldinekuss]

I can't stand on my left leg,( hip gives way) which is strange as the damage is LESS than the right side!

[@sharontaylor7942]

Thank You 🙏🏾

[@arthritisadventure]

You’re welcome!!

[@lululove6175]

Any advice for labral hip tears…? Dont want surgery….Im 71 and was an avid runner and cyclist

[@arthritisadventure]

Gaining hip stability through strengthening and balance can be incredibly important. It’s all about finding what feels good to you

[@Katie-vy5rd]

RA or OA???

[@kitu087]

Pls share avn problem exercise madam

[@pattyb7082]

I have pain every day all day. Is it best to start off doing these exercises every other day to begin with and give your body a break in between? I don't want to overdo it when first starting.

[@arthritisadventure]

You can try splitting the workout into 5-10 minute parts, completing one part each day or every other day to see how your body responds.

[@janetmattis384]

​Can I get the link not seeing it Ty

[@barbaraalbert5600]

Let me guess... not with osteoporosis... Please help.. I've been looking. Don't understand or can emotionally deal with.. Needing mobility, have hip OA.. .. something.. Please? And Thank you 🙏

[@arthritisadventure]

it is okay to do weight-bearing exercise and actually is encouraged for osteoporosis, using support if needed to prevent falls for balance.

[@guillerecio7244]

My left hip is been hurting, is it normal if you have knee issues?

[@arthritisadventure]

It can be if your body is trying to compensate

[@Lyndylupin]

Well that made my lower back hurt. What am I doing wrong?

[@arthritisadventure]

you may need two handed support from a kitchen counter for example

[@jaimeeaimee77]

Love it! Thank you!

[@arthritisadventure]

you're so welcome!