Monday, June 5, 2023

Exercises For Osteoporosis Of The Hip

When Too Much Exercise Can Be Bad For Bones

Osteoporosis Exercises for Hip Strengthening

Some evidence shows that too much exercise can lead to bone problems, too. Intense training can cause hormone imbalances, which can lead to lower bone mass, called osteopenia. This can be a problem for some young female athletes. A balance of exercise and recovery is crucial to keeping osteoporosis at bay.

B Hip And Back Strengthening Exercise Examples

Hip abductor strengthening

  • Stand straight and hold onto the back of a chair, without bending at the waist or knee.
  • Place other hand on the top of your pelvis and raise this leg straight out to the side.
  • Make sure that the toes point forward and your pelvis dont rise up.
  • Lower the leg and repeat 10 times.
  • Change sides and repeat the exercise with the other leg.
  • Do this 2-3 times per week.
  • If you can, add an ankle weight that is heavy enough that you cannot lift it more than 10 times.

Benefit: Strengthens the hips. Improves balance.

Prone leg lifts

  • Lie on your abdomen with hands at your sides.
  • Place towels under your forehead and shoulders and a towel or pillow under your abdomen for comfort. .
  • Bend your right leg slightly and lift your thigh off the floor.
  • Keep your foot relaxed.
  • Lower and repeat 10 times.
  • Then do 10 on the other side.
  • Do this 2-3 times per week.
  • If you can, add an ankle weight that is heavy enough that you cannot lift it more than 10 times.
  • If this causes back pain, try adding another pillow under your abdomen.

Benefit: Strengthens lower back and buttocks. Stretches hip flexors and the front of the thighs.

How To Progress Hip Bone Density Exercises

Osteoporosis exercises using resistance require progressive increases in loading over time. When starting out, commence the exercises unweighted and focus on using the correct exercise technique.

Start hip loading with 1lb or 1-2kg if and when you feel ready to commence resistance training.

During the first month of resistance training you may find that you can increase the load or resistance. Progressive bone loading for hips ideally increases at approximately 6 week intervals to effectively stimulate bone growth for treating osteoporosis and osteopenia.

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Exercise To Increase Hip Bone Density

Many exercises and lifestyle changes can build bone density in hips, either to prevent osteoporosis or improve health outcomes after a diagnosis. Osteoporosis is a disease that weakens the bones, making them more susceptible to injury, most commonly in the hips, spine, and wrists.


Before you begin any of these exercises for osteoporosis of the hip and spine, consult a doctor. It may be dangerous for someone with weakened bone density to do certain weight-bearing exercises.

How To Strengthen The Muscles Around Your Hip Bones

Low Impact Exercises for Osteoporosis

Progressive resistive exercise training is one of the most effective ways to strengthen the muscles around your hip bones. In a review published in 2019 in the Brazilian Journal of Physiotherapy, Professor Robin Daly and colleagues identify progressive resistance training the most effective strategy to improve various non-skeletal risk factors for fracture, particularly skeletal muscle mass, size and strength, and thus should form the basis of any exercise programs designed to reduce fracture risk.

In the book Primer on the Metabolic Bone Diseases and Disorders of Mineral Metabolism, Daly and Giangregario provide further detail and state that when it comes to progressive resistive exercise training, individuals should:

  • Begin with slow, controlled movements. Emphasis should first be on correct technique.
  • Once you have mastered the movement, the intensity should progress to 75 to 85% of your 1 repetition maximum.
  • Work at an intensity of 7 or 8 on a scale of 1 to 10. This would be considered hard or very hard.
  • They recommend that your strength program incorporate exercises that target muscles attached to, or that cross, the hip and spine. You should do at least 2 sets of 8 to 12 repetitions and have 1 to 3 minutes of rest between sets.

    In addition, nutrient intake, which includes calcium, Vitamin K2, and Vitamin D, should be optimized to supplement the effectiveness of progressive resistive exercise on bone health.

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    Staying Active Can Strengthen Bones And Preserve Mobility

    If your doctor has recently diagnosed you with osteoporosis, or if you’ve already had a fracture, you might be avoiding exercise for fear of breaking another bone. Yet staying active is exactly what you should be doing right now.

    If you’ve already had one fracture, the risk of an additional fracture is very high, so you have to do everything possible to lessen the likelihood that will happen. You need to try to increase bone density and prevent falls, and that’s where exercise is so important.

    Exercise reduces your risk not only of falling, but also of fracturing a bone if you do fall. An analysis published in BMJ found that programs of balance, strength, and resistance training reduced the odds of falls resulting in fractures by more than 60%.

    Medical History And Physical Examination

    Your doctor will talk to you about your symptoms and when they first began. He or she may ask you whether you can remember any injury to your hip.

    During the physical examination, your doctor will have you move your leg in different directions to assess your range of motion and try to replicate the pain. Most patients with transient osteoporosis of the hip have more pain when they move the hip themselves as opposed to when the doctor moves the hip for them .

    In addition, pain is often felt only with extremes of hip movements, and it usually worsens with any weight bearing. This discrepancy is one of the clues to the diagnosis of transient osteoporosis.

    Reproduced from JF Sarwark, ed: Essentials of Musculoskeletal Care, ed 4. Rosemont, IL, American Academy of Orthopaedic Surgeons, 2010.

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    Exercise Recommendations For Osteoporosis

    The hip raise exercises in this post will help you strengthen muscle and bone in the hip area, improve balance, and reduce knee pain. But there is a lot more to a comprehensive exercise program for osteoporosis.

    In fact, exercise is an essential ingredient to bone health. If you have osteoporosis, therapeutic exercise needs to be part of your osteoporosis treatment program.

    But what exercises should you do and which ones should you avoid? What exercises build bone and which ones reduce your chance of a fracture? Is Yoga good for your bones? Who should you trust when it comes to exercises for osteoporosis?

    A great resource on exercise and osteoporosis is my free, seven day email course called Exercise Recommendations for Osteoporosis. After you provide your email address, you will receive seven consecutive online educational videos on bone health one lesson each day. You can look at the videos at anytime and as often as you like

    I cover important topics related to osteoporosis exercise including:

    • Can exercise reverse osteoporosis?
    • Stop the stoop how to avoid kyphosis and rounded shoulders.
    • Key components of an osteoporosis exercise program.
    • Key principles of bone building.
    • Exercises you should avoid if you have osteoporosis.
    • Yoga and osteoporosis should you practice yoga if you have osteoporosis?
    • Core strength and osteoporosis why is core strength important if you have osteoporosis?

    Exercises For Osteoporosis Of The Hip

    Osteoporosis Exercises – Safe Hip Strengthening for Osteoporosis

    The following are the five progressive exercises for osteoporosis of the hip. Each of these is a hip raises exercise.

  • Active Hip Raise Exercise with Feet on Chair
  • Athletic Hip Raise Exercise with Feet on Stability Ball
  • A Position Elite Advanced Hip Raise Exercise with Feet on Stability Ball
  • B Position Elite Advanced Hip Raise Exercise with Feet on Stability Ball
  • C Position Elite Advanced Hip Raise Exercise with Feet on Stability Ball
  • Lets start with the first exercises for osteoporosis of the hip, the Hip Raise Exercise with Feet on Chair for individuals at an Active level.

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    What Are The Best Weight Training Exercises For Osteopenia Of The Hip

    If you are just beginning, perform one set of 10-15 repetitions of each exercise. As you progress, add 2-3 sets or add resistance .

  • Straight Leg Lifts, 3 ways

  • Stationary Lunge

  • Calf Raise, Leg Stretches, Balance

  • 1) Squat The Squat is the #1 functional exercise for life, the movement that we need to get up from a seated position. It works the major muscles of the legs, the glutes, hamstrings, and quads,

    • Stand with your legs parallel, slightly wider than hip width apart.

    • Shift your weight back onto your heels and bring your arms forward for balance.

    • Keep your spine straight, eyes forward.

    • Inhale, as you bend your knees and reach back with your hips.

    • Exhale as you squeeze your glutes to return to a full stand.

    Squat: Osteopenia Hip – Video 1

    The Squat is the #1 functional exercise for life. Keep your spine straight as you bend your knees and hinge forward from the hip.

    2) Plie Squat In the turned out position, the plie squat engages the adductors in the inner thigh, as well as the glutes, quads, and hamstrings. This 4-part version also includes pelvic tilts to work the deep abdominals.

    • Taking a wide stance, shift your weight back onto your heels and turn your legs out from the hip to a 45 degree angle.

    Plie Squat: Osteopenia Hip – Video 2

    3) Straight leg lifts, 3 ways If you have any knee issues, this series of front, back, and side leg lifts works all the muscles around the thigh without putting any pressure on the knees.

    Leg Lifts, 3 Ways: Osteopenia Hip – Video 3

    Exercises For Healthy Bones

    Exercise is an important step towards protecting your bones, as it helps protect your spine, slows the rate of bone loss, and builds muscle strength, which can prevent falls.

    Frequency: At least 2 days/week

    • Exercises for legs, arms, chest, shoulders, back
    • Use body weight against gravity, bands, or weights*
    • 8 12 repetitions per exercise

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    Tips For Using A Cane

    When using a cane, remember the following tips:

    • Ensure the cane isnt too tall or short. You shouldnt slump or slouch over when using a cane. Its height should come to the top of your wrist.
    • Use the cane on your strong side. If your affected hip is your right one, hold the cane with your left hand. When you step forward with your right leg, the cane will provide support. Practice moving your affected leg and the cane at the same time.
    • Advance the cane an appropriate distance. Move the cane about 2 inches to the front or side of you. If its too far from your body, you might lose balance.

    A physical therapist can help you develop a safe technique.

    Your insurance company may cover the cost of these aids. Your healthcare provider can write a prescription for these mobility aids to help in the reimbursement process.

    What Else You Can Do For Bone Health

    Low Impact Exercises for Osteoporosis

    Exercise can benefit almost everyone with osteoporosis. But remember it’s only one part of a good treatment plan. Get plenty of calcium and vitamin D in your diet, stay at a healthy weight, and don’t smoke or drink too much alcohol. You also may need osteoporosis medications to either build or maintain your bone density. Work with your doctor to figure out the best ways to stay healthy and strong.

    Show Sources

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    Elite Position C Advanced Hip Raise Exercise With Feet On Stability Ball

    The Hip Raises Position C is a strength exercise from the Exercise for Better Bones program specifically designed for the Elite Level. The exercise targets the muscles of the hamstrings, back, and buttocks. It also targets the bones in the spine and hips. This hip raise exercise is the last of five exercises for osteoporosis of the hip.

    Make sure that you use a burst resistant exercise or Physio ball when you perform this exercise. I discuss how to use a burst resistant ball on this site.

    Exercises To Avoid If You Have Osteoporosis

    Avoid high-impact exercises like rope jumping, sprinting, jumping jacks, high knees, jump squats, jump lunges, weightlifting, or bouncing on a trampoline. Dr. Siddharth Tambar says, If youve already had an osteoporotic fracture, avoid exercises that involve forward bending, side bending, and rotating the trunk. Proper strengthening of your lower abdominal and back muscles will also help in attaining the optimal spinal position.

    Apart from exercising, making lifestyle changes can help reduce the risk of osteoporosis. Below are a few recommendations you can follow.

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    Exercises That Strengthen Your Hips

    The following hip strengthening exercises can be done in the comfort of your own home or on the road if youre traveling. Other than a recommended yoga mat or soft surface to lie on, no further exercise equipment is needed.

    Side Leg Raise

    The side-lying hip-abduction exercise or simply, side leg raise, is one of the best exercises for activating your gluteus medius! The gluteus medius is located on your upper buttock and is crucial for running, walking and single leg weight-bearing. In fact, its the main muscle involved in stabilizing your hips!

    Weak glutes are associated with lower-limb musculoskeletal disorders, or in laymans terms, conditions that affect your bones, joints, and muscles. For example, if the muscles start to weaken, your hips can begin to drop unnaturally and your pelvis inevitably compensates and internally rotates. You can physically identify this compensation when you start noticing your knees collapse inwards during a movement like the squat. This can create problems for your knees, lower back and your iliotibial band.


  • On a mat, lie on your side with your legs straight and stacked on top of each other. Rest your head on your bottom arm or support your head like I am in the GIF below.
  • Use your other hand to stabilize yourself by placing it on the floor in front of you.
  • Activate your abdominals by pulling your belly in and engage your gluteal muscles.
  • Gently lower your leg back down, maintaining control the whole way.
  • The Clamshell

    Why Exercising Is Good For Osteoporosis

    Osteoporosis Hip Exercises ⢠Hip Raises Feet on Chair

    Dr. Siddharth Tambar says, For all osteoporosis patients, exercise is an important intervention. He emphasizes starting early on to prevent the risk of osteoporosis. He says, Exercise is a primary preventive means of reducing the risk for osteoporosis. However, the effects of exercise on individuals are variable. Younger individuals have a higher response in terms of an increase in bone mass. In older individuals, it may be more about the maintenance of bone and muscle integrity. So, we should encourage our 30 40 year olds to exercise more regularly as a long-term preventive strategy.

    Dr. Loren Fishman, MD, Medical Director of Manhattan Physical Medicine and Rehabilitation in New York City, says, Yoga can prevent and reverse bone loss by building the bone.

    Exercising not only improves bone strength but also boosts balance, flexibility, mobility, and self-confidence. But is there a limit to doing these exercises? How much exercise is too much? Lets find out below.

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    Lifestyle Changes For Bone Density

    Osteoporosis Canada suggests a diverse fitness regime that includes not just weight-bearing exercises and strength training, but also posture, balance and flexibility-focused fitness. Try a few yoga poses on for size.

    For a full fitness program, talk to your doctor then visit a trainer offering safe endurance, strength, flexibility and balance exercises for aging adults.

    How Much To Exercise For Maximum Benefits

    It is best to start with 8-10 reps per exercise and move on to more reps and sets in a weeks time. According to Dr. Tambar, A high exercise frequency may contribute to injuries. I would recommend starting at 3 times a week and increasing it to 5 times a week. Give your body plenty of time to rest between exercise days if it is prone to injuries. Start at lower loads initially when coming back from injury.

    Talk to your doctor and a licensed physical therapist to know what your ideal frequency of exercise, sets, and reps should be. However, you have to be extra careful if you are over 60 years and have limited mobility due to arthritis and osteoarthritis. Here are the precautions older adults with limited mobility must take. Keep reading!

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    The Benefits Of Hip Strengthening Exercises

    Reduces Risk of Falls and Fracture

    Aging is accompanied by loss of muscle mass, bone loss and an increased risk of falls that lead to fractures. In fact, hip fractures are the most common fracture among seniors, with nearly 75% of all hip fractures occurring in women.

    There is substantial evidence that exercise and training intervention can enhance balance, muscle strength and prevent falls in older people. Hip strengthening exercises that focus on the gluteus medius muscles play a significant role in the way we walk, run and balance. So if you improve balance, you reduce your risk of falls and thus, fracture.

    Increase Hip Mobility and Maintain Proper Gait

    Dont discount the importance of range of motion and mobility! While stamina and speed tend to be highlighted when it comes to athletics, the ability to move your joints and limbs through their full range of motion is critical.

    Your hips and shoulders are known as mobility gatekeepers. As they provide all three planes of movement and connect your torso to your outer extremities. So without them, successful movement would not be possible.

    When it comes to your hips, if you have limited mobility, you start to compensate other muscles in the lower back and knees, which can cause, inefficiencies, pain and muscle imbalances.

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    Basic Guidelines Of Osteoporosis Exercises

    Low Impact Exercises for Osteoporosis in 2020
    • Warm-up before exercising.
    • Use a hot pack or take a shower with hot water before exercising if you have limited mobility.
    • Consult your doctor before doing these exercises.
    • Do these exercises under the supervision of a certified fitness trainer.
    • Do these exercises on the bed or a chair if you are unable to stand up.
    • Do standing exercises near a wall or take the support of sturdy furniture.
    • Place a 10-15 mm yoga mat to reduce the impact in case of a fall.
    • Increase sets and reps gradually.
    • Do weight-bearing exercises only if you are comfortable.
    • Stop any movement if you feel a sharp pain.
    • Take rest to help your muscles and bones rejuvenate.
    • Also, try doing resistance band training.

    Follow these basic guidelines to prevent aggravating a pre-existing pain or avoid a fall or fracture.

    Experts believe that exercising is crucial for people with osteoporosis and its prevention. Scroll down to know the 12 best osteoporosis exercises that work well.

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