What are the exercises for hip synovitis?

Exercise methods for hip synovitis include targeted exercises such as low-impact exercise, joint stretching and muscle strengthening. These methods can relieve symptoms, enhance joint stability and assist in rehabilitation, but they need to be performed under the guidance of a professional doctor or rehabilitation therapist to ensure safety.

1. Low-impact exercise

Low-impact aerobic exercise is very suitable for patients with hip synovitis. It can reduce the pressure on the joints, while promoting blood circulation and joint fluid production, and reducing inflammation. For example:

Swimming: The buoyancy of water minimizes stress on joints while strengthening muscles throughout the body.

Cycling an indoor stationary bike: By controlling the intensity of the exercise, cycling can gently mobilize the hip joint and improve joint flexibility.

When doing these exercises, it is recommended to control the time to 20-30 minutes each time, 3-4 times a week. Observe the changes in symptoms in time, and stop immediately if the pain worsens.

2 Joint Stretching Exercises

Proper stretching exercises can relieve tightness in the muscles around the hip joint and increase joint mobility. The following exercises are suitable:

Hip flexion and extension stretch: Stand with one leg extended forward with both knees slightly bent, hold the position for 10 seconds, then switch to the other side.

Leg raise stretch: Stand facing a table with support, slowly extend one leg backward and hold for a few seconds.

Practice 2 to 3 sets a day, 10 times each set, and avoid strenuous stretching movements during the exercise.

3. Muscle-strengthening exercises

Strengthening the muscles around the hip joint can improve joint stability and reduce the discomfort caused by synovitis. You can try:

Bridge movement: Lie flat on the mat, bend your knees and place your feet flat on the ground, using the strength of your hips and legs to slowly raise your hips and then slowly lower them.

Side-lying hip abduction: Lie on your side and raise your upper leg. Hold for a few seconds and then slowly lower it. Complete 10 times on each side.

These exercises should be carried out gradually, and the intensity of each exercise should be adjusted according to your own condition to avoid excessive fatigue.

During exercise for hip synovitis, moderation and safety are the principles. Overtraining may aggravate inflammation or cause new injuries. It is recommended to carry out an exercise plan under the guidance of a professional rehabilitation therapist, and cooperate with necessary medication or physical therapy to alleviate acute symptoms. If joint pain does not improve or significantly worsens after exercise, be sure to seek medical evaluation as soon as possible to avoid greater discomfort and risks caused by the progression of the disease.