Hip arthritis
Reducing the quality of the cartilage in the hip bones (femoral head and acetabulum) is a normal aging process, commonly referred to as osteoarthritis or wear and tear. This can lead to hip problems, often causing pain in the groin and on the inner side of the upper thigh. Morning stiffness in the hip is one of the most common symptoms of reduced quality of hip cartilage. When there is increased movement in the hip, stiffness generally decreases; unfortunately, the stiffness returns after a prolonged period of inactivity.
Pain symptoms are described as stabbing pain in the groin while standing, squatting, walking for extended periods, and prolonged standing.
The most important thing to do with these complaints is to understand the principle of loading and capacity of the hip. This principle describes a difference between loading and moving. Loading refers to avoiding repetitive actions such as frequent twisting from the hip, climbing stairs, squatting, bending, heavy lifting, walking long distances frequently, or standing for prolonged periods. This is because these are stressful movements for the hip joint. However, it is never harmful to keep the hip (unloaded) in motion. By staying active, more blood flows to the affected area (where there is discomfort), increasing the chance and opportunity for recovery. Examples of exercises include cycling, rowing, short walks, or simple exercises where you can slide a towel. Initiating an exercise program upon the diagnosis of 'reduced cartilage in the hip bones' is essential for potential recovery.
1. Rek Bilspieren en Lage rug
Ga op je rug liggen. Buig het been van de te rekken kant. Pak de knie vast van het been. Trek vervolgens de knie naar de kant van het nog gestrekte been en richting de borst. Houd de positie vast.
2. Air squat met elastiek
Ga op heupbreedte staan. Plaats het elastiek boven de knieën en druk de knieën naar buiten. Maak de beweging alsof je gaat zitten en kom weer terug omhoog.
3. Kniehef in zit
Kniehef in zit, ga op een box zitten en hou een stok met 2 handen op borsthoogte vast. beweeg vervolgens één voor één je knieën richting de stok.
4. Hip thruster
Hip Thruster, steun met je schouders op een verhoging. Leg een stang (met gewicht) aan de voorkant van de heupen, plaats de voeten dicht bij de verhoging. Kom vervolgens met de billen volledig omhoog, herhaal de beweging.
5. Step up
Step up, ga achter de step staan, zet één been op de step en stap op, stap vervolgens met één been af en stap vervolgens bij.
6. Gluteus medius walk
Ga op heup breedte staan. Doe het elastiek om, net boven de enkels. Houdt de knieën gestrekt. Verplaats de verste voet opzij, zet het standbeen een klein beetje bij. Verplaats over ongeveer 10 meter op en neer.
7. Abductie elastiek staand
Ga rechtop staan. Plaats het elastiek om de enkel van het aangedane been. Breng vanuit gestrekte positie het been opzij met gestrekte knie. Ga vervolgens weer terug naar de beginhouding.
8. Clam shell
Clam shell, ga op de zij liggen met schoudergordel en bekkengordel in verticale stand, bovenste arm als anker voor het lichaam op de onderlaag. Benen in de heupen 45 graden gebogen, knieen 90 graden en de voeten op elkaar en iets gelift van de onderlaag. Nu de bovenste knie naar buiten/omhoog bewegen terwijl de voeten op elkaar blijven en terug sluiten. Bekken moet verticaal blijven.
9. Abductie in zijlig
Ga op de niet aangedane zijde liggen, draai het bovenste been naar binnen en breng het been een stuk omhoog. Let op de heupen en het bekken mogen niet naar achteren draaien.
10. Bird dog muur
Bird dog muur, ga op de je handen en knieën zitten, maak de rug helemaal recht (bol), duw vervolgens één been tegen de muur. Kom terug in positie en herhaal de beweging.
Resistance band
Hard. Compact. Qualitatively.
The meaning of hip arthritis
Reducing the quality of the cartilage of the hip bones (femur and acetabulum) is a normal aging process, colloquially called osteoarthritis or wear and tear. This causes problems around the hip and pain is often experienced in the groin region. This is due to the fact that the groin is the radiation area of the hip.
The causes of hip arthritis
Osteoarthritis in the hip is often a normal result of aging. Leg posture, prolonged uneven loading of the hip, rheumatoid arthritis or a previous hip trauma can all influence the progression of osteoarthritis.
The symptoms of hip arthritis
Morning stiffness in the hip is one of the most common symptoms of the presence of a reduction in the quality of cartilage of the hip bones. When there is more movement in the hip, the stiffness generally decreases, but unfortunately the stiffness returns after sitting still for a longer period of time. The pain complaints are described as stabbing pain when turning on the hip while standing on it, when squatting, walking for a long time and standing for a long time.
The treatment of hip arthritis
The most important thing to do with these complaints is to understand the principle of load and load-bearing capacity (link to a page that explains this) of the hip. This principle defines a difference between loading and moving. Loading means that you should not twist at the hip too often in succession, climb stairs, squat, stoop, lift heavy loads, walk too many long distances or stand for too long. This is because the fact that this movement is taxing on the hip joint. However, it never hurts to keep the hip moving (unloaded). By continuing to exercise, more blood flows to the area that is restless (so that causes complaints), largely there is more chance and possibility of recovery. Exercise exercises include, for example, cycling, rowing, short walks or simple exercise exercises where you can slide with a towel. Starting an exercise program when diagnosed with 'reduction of cartilage in the hip bones' is essential for possible recovery.
Did you know?
Recent research has examined two groups of people, one group had pain complaints in the hip and the other group had no pain complaints. A photo (X-ray) was taken of both groups to see if they had any possible damage to the hip joint. The conclusion of the study was that wear and tear was present in the hip in both the group and the group without pain complaints. This means that not every wear and tear that is visible on an X-ray or scan can actually explain the pain in the hip.
Synonyms
Osteoarthritis of the hip, hip osteoarthritis, wear and tear of the hip, cartilage damage
Advice
If you have any questions regarding the exercises, doubt if you are doing them correctly or aren’t sure they are suited for your condition, please contact your physiotherapist for support.
Attention:
Yourbody.coach offers a range of exercises. Yourbody.coach can not be held responsible if you develop injuries. Always consult your physiotherapist or specialist.