How to exercise for hip synovitis

For hip synovitis, proper exercise can help with recovery and relieve symptoms. The following four exercises can help reduce inflammation and pain and increase hip joint flexibility and strength: range of motion training, static stretching, muscle strengthening exercises, and water exercises.

1. Mobility training is the basis for restoring the normal range of motion of the hip joint. Leg raising and hip rotation in a lying position can gently and effectively promote joint flexibility. Lie on the ground, use your abdominal muscles to slowly lift one leg, keep it at a 45-degree angle to the ground, hold it for a few seconds, then put it down, and repeat several times.

2. Static stretching helps relieve muscle tension. Sit on a chair with your legs hanging naturally, place one ankle on the other knee to form a "four" shape, and gently press down on the knee to stretch the hip and thigh muscles. Hold this position for 15-30 seconds and take deep breaths during the process to help relieve pressure around the hip joint.

3. Muscle strengthening exercises are an effective way to increase the strength of the muscles around the hip joint. You can tie your ankles with an elastic band, squat and walk sideways to the left and right. This exercise can enhance the support and stability of the hip muscles and reduce the joint pressure caused by muscle weakness.

4. Water exercise can make people with hip synovitis more comfortable by reducing gravity and pressure on joints. Activities such as walking in water or riding a spinning bike in water can improve flexibility and cardiopulmonary function at the same time. The buoyancy of water can also provide good muscle training effects.

Choosing the right exercise method can help restore hip joint function and promote the recovery process. Patients with hip synovitis should consult a professional doctor or physical therapist before doing any exercise to ensure exercise safety and symptomatic treatment. Exercise should be moderate and not excessive, and the intensity of exercise should be adjusted in time according to the body's feedback. This will help to achieve the goal of relieving symptoms and recovering as soon as possible more efficiently.