Hip Arthritis Pain Relief Exercises

This video will go over the best exercises for hip pain due to arthritis. Exercise therapy is extremely important for those who suffer from hip arthritis. It can improve long term outcomes and decrease the risk for hip replacement surgery.
Exercises:
Half squats - 3 sets of 10, hold for 2-3 seconds
Hamstring curls - 3 sets of 10, hold for 2-3 seconds
Lying straight leg raise - 3 sets of 10, hold for 2-3 seconds
Prone straight leg raise - 3 sets of 10, hold for 2-3 seconds
Lying Hip abduction - 3 sets of 10, hold for 2-3 seconds
Lying Hip adduction - 3 sets of 10, hold for 2-3 seconds
Stretches:
Hip flexor stretch - 30 seconds, increase to 60 seconds
Seated rotation stretch - 30 seconds, increase to 60 seconds
Gluteal stretch - 30 seconds, increase to 60 seconds
Hamstring stretch - 30 seconds, increase to 60 seconds
Butterfly stretch - 30 seconds, increase to 60 seconds
► TIMESTAMPS:
0:00 Introduction
1:18 Half squats
2:16 Hamstring curls
3:00 Lying leg raise
3:41 Prone leg raise
4:19 Outward hip raise
5:07 Inward hip raise
5:43 Hip flexor stretch
6:34 Seated rotation
7:07 Gluteal stretch
8:22 Hamstring stretch
9:04 Butterfly stretch
9:32 Exercise therapy
► Things my patients have found helpful:
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► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a KZbin channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; / jeffreypengmd
Website: www.jeffreypengmd.com/
► Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.

[@hawksnestvision]

Thank you Dr. Peng

[@silverhairpin7569]

thank youu doc... Thank God...I found this channel of yourss..what a gemm

[@StephenfromChch]

Thanks Dr. Peng this is clearly presented and very informative.

[@CYoung-bf5uz]

Excellent and very doable. You are an amazing presenter and I am sure you are an amazing doctor too! Thank you so much, I'm on it!

[@ollierahanian7190]

Thank you so much! I have been suffering, and I really appreciated a program of physical therapy. I am grateful, and will continue watching! Very very grateful for you knowledge and sharing this.

[@meteor1237]

Thx, has helped me. Might suggest wearing contrasting colored trousers against a dark floor pad. Hard to see dark on dark positions of legs. Thx!

[@doreenmudanalwo5534]

Thank you for sharing your knowledge .

[@JeffreyPengMD]

Glad it was helpful!

[@almazabraha]

Great moves easy to follow great results thank you, doctor Peng.

[@JeffreyPengMD]

You're very welcome!

[@larryfelder4404]

Good advice!

[@JeffreyPengMD]

Glad it was helpful!

[@tomtrask_YT]

Thanks for this video. I was wondering though, for the asymmetric exercises (I guess everything but butterfly stretch maybe) would it be better to do it on both sides so I can at least see how far the arthritic joint range of motion and muscle tone is from the non- or less-arthritic hip?

[@glorialeder989]

Love this❤

[@JeffreyPengMD]

Awesome!

[@Sniickerz_CH]

Thanks Dr Peng for this interesting program. I have after a wrong diagnosis, got diagnosed with left hip dysplasia (23°) with a start of arthritis at 25 years old. It’s been 3+ years I am having pain, and could finally have this diagnosis from a professor on Monday. I got my viscosupplementation on Wednesday, the pain is still present, but I am having a great hope for the weeks to come and to feel the first effects (he said 3-6 weeks)! In the meantime, I have to stretch, stretch, and stretch, so thanks for this stretching program on part 2! Will start a weekly routine (4 times a week) asides from physiotherapy as of next week, for the year to come! Hopefully next winter I’ll be able to ski and hike! I am looking forward to the day I won’t feel my hip•s anymore!

[@JeffreyPengMD]

Good luck! Thanks for commenting

[@teeare2367]

@JeffreyPengMD Until I was recently diagnosed with OA in both hips at 46 YO and dealing with two years of chronic pain, I was an avid exerciser: cardio, light weights, yoga, etc. As a matter of fact, I could still do the splits and tumble with my daughters. But for over 24 months now, even crossing my legs and sitting like a lady is impossible. I am desperate to regain the smallest amount of flexibility and muscle tone in my lower body. I fervently tried your recommendations, but my condition prevents positioning my legs to perform them successfully. Please advise!

[@dennistyler9852]

Hello, I do the exercises my PT gave me to do at home. Some days I do more but it seems to help with flexibility and mobility. All the best to you.

[@dessertfirstandlastandalways]

Can you make a printable chart that includes all the drawings of the exercises & stretches and their instructions? It would be nice to have everything shown on one page.

[@hrc6408]

These are great thank you, what about bridge position for glutes?

[@JeffreyPengMD]

Glute bridges are also wonderful exercises!

[@hrc6408]

@@JeffreyPengMD great! Thank you.. I can’t wait to meet you at some point next year !!

[@horanszkykays]

Thank you so much for this video. Just one question - which is the affected leg in your demonstration of the pigeon pose? Many thanks

[@JeffreyPengMD]

Do it on both sides so you don't get imbalance!

[@jackiedelaney6334]

Hi Dr Peng, I've just found your channel and it's very informative. I'm a 61yr old female. I have bone on bone hip arthritis and still reluctant to succumb to a hip replacement. My range of motion is not as good as it was and my pain can differ from one day to the next, but I can still do all the things I love, walk, gardening, driving, shopping etc. If I continue to excercise as per your video could I avoid hip replacement? Thank you!

[@JeffreyPengMD]

Thanks for your comment. Unfortunately I cannot give medical advice over the internet. Please seek the advice of your trusted health care provider. With that said, exercise therapy is one of the best long term treatments for arthritis regardless of severity. Best of luck!

[@denisemodica9792]

I’m in the same EXACT situation as u r doing my best to avoid hip replacement I’m 63

[@dennistyler9852]

Hello, how are you today? Wishing you all the best.

[@minora288]

Thank you for this detailed video! How often should we do this during a week for optimal results please?

[@MA-sk4fg]

He said 4 days / week

[@MA-sk4fg]

Then when you feel better twice a week

[@am1951]

These exercises look good. I saw elsewhere that leg lifts might not be good when you have labral tear in the hip?

[@garync3810]

Agreed, also FAI (femoroacetabular impingement).

[@Theo-nh3cu]

A more contrasting mat color would be helpful

[@lolitamiranda892]

Should i do them with both sides of my legs?

[@sandramae1772]

Can we do these to avoid hip surgery if the hips are already bad.

[@bkj1796]

I have severe arthritis in both hips at 44 years old... for many years now, I thought it was sciatic pain. Saw my doctor and 1st thing out of his mouth when he saw my x-ray was a gasp and looks like surgery.... I said whoa whoa! Can't we try Shots 1st!? So now I'm waiting to see a specialist to figure out my options. I'm curious if these exercises are ok for severe hip arthritis? Will it help before I start my injections?

[@kalsangdoelma4635]

Are these exercises also recommended for rheumatoide arthrithis? I'm worry to do a wrong move.

[@JeffreyPengMD]

Best to discuss with your health care docs if you have concerns. With that said, these exercises can be done by pretty much everyone!

[@kalsangdoelma4635]

@@JeffreyPengMD Thank you! I will try exercises when I'm better and able to move.

[@emelieezukanma4909]

glute bridges should be on here!

[@kitu087]

Avn problem please share exercise

[@JeffreyPengMD]

Best to discuss with your health care provider, good luck

[@michael4250]

Sure...rub that bone-on-bone contact with exercise so the inflamation incrases with the friction of contact. That increased inflamation is so helpful in slowing down the arthritic porogress, isn't it?

[@janewasson4845]

Not a chance that l could do most of these

[@teodormacovei4648]

What pain free after exercise? A lot of pain better said. You need rest,not exercise.

[@lolitamiranda892]

Too many I don’t think i can do allthese

[@danielraj8952]

K.

[@JeffreyPengMD]

Thanks for commenting

[@JuanRamosNCWrestling]

Watching these students struggle with their bias built by their reliance on the media's narrative which is driven by the need to create sensational stories to generate interest/revenue is difficult. You can feel their hesitance to answer as cognitive dissonance sets in, but they hold on to their initial stance (which is the natural inclination). This professor is really doing a great job, and is a far cry from the narrative that professors are all indoctrinating kids to hate their country (although you do see many that are).

[@max-nm6qx]

"ISRAEL AND THE LAST WAR "BY DR ERIC WALSH POWERFUL POWERFUL WATCH TRUTH ALWAYS WINS GOD SEES EVERYTHING 👀 ❤

[@barbaraalbert5600]

Won't be doing ANY jumping jacks... Got education?

[@JeffreyPengMD]

Anything to bring up the heart rate and get your joints through a range of motion works